Learn how to perform the resistance band crossover. The X3 Pec Crossover simulates a cable crossover and helps build the pectoral muscles.
The pectoral crossover is a bit of a supplementary movement. It is not required.
And it’s really for somebody who wants some serious thickness in their
You want to perform the movement immediately after doing the chest press. You’ve
pre-exhausted the chest, but you’re also using the deltoids and the triceps in
the chest press.
With the pet crossover, you’re focusing on just the absolute shutdown of the
pectorals in isolation. You want to ensure that you’re not just sticking your
arms out and stretching the band like this. You’re truly crossing the body.
I like pointing out that you should probably align one elbow joint over the top
of the other elbow joint. And then, of course, you alternate with the next
You want to get the biggest squeeze you can in the pectorals, in their shortest
position to make sure you’re evacuating all of the ATP glycogen and creatine
phosphate from the muscles. Those are the fuels as well as from a structural
standpoint, taking into fatigue. And
variable resistance does that for you; you make sure
you keep contracting and using diminishing range until you can’t move anymore.
The setup for the pectoral crossover is pretty straightforward. You bring the
band over your head and behind your back. The band should cross at the center of
your deltoid muscles. The action is pushing across the body arm over arm
alternating one repetition to the next.
You really want to feel the squeeze in the pectorals in the fully contracted
position. This is the most engaged your pectorals get. Pectorals are slightly
different types of muscle; they work a little differently than some of the other
muscles on the body.
For example, in a bench press-type movement, you really don’t get the
opportunity to take them to the completely contracted position, which is why we
have this as an addition after the chest press. That way, you can truly get to
absolute fatigue in the strongest range of the pectoral muscles.
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