You love working those chests of yours because you like how they fit in your clothes. Your favorite workout program, as a result, is the cable crossover machine’s pec workout. However, you are changing gyms, or you can not find and use the cable crossover machine again, so you need alternatives. This article will examine some best alternatives to the cable crossover that can help you sculpt your pectoralis muscles.
Cable crossover alternatives
Resistance Band Crossover
The resistance band crossover is very similar to the cable crossover, except that you perform it with resistance bands and an anchor rather than the cable machine. For it to work well, the anchor should be something firm that you can wrap the bands around at chest level. This can be a pole or tree.
To correctly do this alternative, grab a band in your hands and walk away from the anchor with your back facing it until you can feel adequate tension on the bands. After that, assume a split stance and lean slightly forward at your hips while maintaining your spine’s natural curvature. Furthermore, lock your elbows, leaving a soft bend, and pull the bands slowly such that your hands crossover in front of you. Return as slow as you came, maintaining similar tension to complete the rep.
📖 Related Article: If you're enjoying this article you may want to also check out: Shoulder Press – Dumbbell Vs. Machine – Which Is Better?
The dumbbell press is a standard and common compound exercise that helps you bulk out your chest while engaging your shoulder muscles and triceps and develop shoulder stability. You can perform it across various angles, depending on the kind of adjustable bench you have. But for maximum similarity to the cable crossover, you may need to perform the dumbbell press at a 30-45 degree incline angle. If your home gym does not have a bench with this feature, I recommend the Rogue AB-3 Adjustable Bench.
To perform the exercise, pick a pair of dumbbells and lie on your incline bench. You can lie on the bench before picking up the dumbbells if you find that more comfortable. Spread your legs and firmly plant your feet on the ground for a good support base. Lift the dumbbells to your shoulder, bending your elbows at a 90- degree angle, then extend it toward the ceiling until your arms are fully extended. Slowly bring your hands back to shoulder level to complete the rep.
💡 Quick Tip: If the dumbbell press is your go-to for developing your upper back, I recommend the Hex Dumbbells to help you build those ultimate shoulders.
Standing One-Arm Landmine Press
The standing one-arm landmine press is a monster chest builder if you can pull it off. It is a unilateral exercise and requires considerable strength and control to perform. As a result, it is not advisable if you are a beginner. However, if you can do this exercise, you will benefit by getting your deltoids and lats stretched and worked.
The standing one-arm landmine press requires weight plates and an Olympic barbell. I recommend the Ohio Bar – Cerakote. You also need a landmine attachment to hold the barbell in place, but you can improvise by putting the barbell in a corner. Once this is done, keep your feet shoulder-width apart and push your hips while your back remains straight. You should also give your knees a slight bend to absorb impact. Grab one end of the bar with one hand, the hand should be just in front of your shoulders with your elbow below it and by your side. Extend your arm, and the bar, away from your body until your arm reaches full extension, pointing to the wall beside you. Ensure that you also engage your core for stability as you move. Maintain the position briefly before you return your arm to complete the rep.
The dumbbell pullover is another alternative to the cable crossover that can build your back and chest muscles, helping you build your torso. It is also suitable to develop upper body mass, strength, and stability, including in your triceps and core. The dumbbell pullover is also great for developing body flexibility and posture, helping you reduce the chances of developing office back pains.
To perform the dumbbell pullover, place your shoulder on a flat or slightly adjusted bench. After that, firmly plant your feet on the floor, keeping your knees at a 90-degree bend. Locking a dumbbell between both hands, lift your arms over your chest, keeping them straight with a slight bend in your elbows. Move the weight back over your head until it extends all the way back and aligns with your shoulder. Maintain the position a bit to keep tension on your arms and chest before bringing your arms back until you return to your starting position to complete the rep.
Dumbbell chest fly
The dumbbell chest fly is very similar to the dumbbell press and develops your chest, arms, lats, and upper back. The exercise also helps you to open up your chest, increasing your motion range. They also help you counteract upper back pain and reduce tightness around the areas.
To perform the chest fly, you also need an adjustable bench to perform it. It can be inclined by 30, 45, or 60 degrees, depending on how you want it. After setting up your bench, pick a pair of dumbbells and lie down on the bench, planting your feet firmly on the ground to offer you support. To begin the rep, stretch both arms, locking your elbow and holding the dumbbells pointing towards the ceiling at full extension. After that, slowly bring down your arms with your elbows still locked until they extend to the side, each pointing away from you at either side. Maintain this position briefly, then return to the starting position to complete the rep.
💡 Quick Tip: Loadable dumbbells may be for you if you are beginning your weightlifting journey, as you can adjust them to various weight levels. I recommend the Rogue loadable dumbbells as it is the perfect combination of classy and functional
Rogue loadable dumbbells