We all know that cable crossovers have received a bad rap over the years. Hardcore powerlifters like to mock the white-collar types in $150 workout “outfits” that start chest day with them in the hopes of building serious pectoral mass. Even among experienced bodybuilders, they are considered a fluff piece, relegated to use at the conclusion of chest day when the manly exercises have been completed and you’re just looking for a little “finish”. However, cable crossovers do hold some notable roles in bodybuilding training. Let’s check them out.

Cable crossovers are very popular among bodybuilders preparing for a bodybuilding competition. During the pre-contest phase, calorie deprivation makes completing the normal lifts with normal weight impossible. Therefore cable crossovers can be used to assist with maintaining traditional levels of intensity and blood saturation, even when the usually workloads cannot be used. Cable crossovers also bring out the ‘etching’ in the pecs as the show comes closer and body fat levels drop to the single digits.

Many bodybuilders use cable crossovers as a warm-up movement before tackling the bench press. This can be a very good, or very bad idea. You do wish to have the blood flowing to an area, and hope that it be properly warmed up, before attempting heavy bench presses. However, there is a danger on over-stretching an area before you place a high workload upon it. Too much new elasticity in the area can open you up for injuries. Use cable crossovers wisely and conservatively as a warm-up movement.

The pec-shoulder tie-in area is one that is often neglected in many bodybuilding programs. Crossovers can be completed from either the “above head” position, or from a setting near the floor, to more isolate the lower pec section of this important tie-in. Use both angles at the end of your chest workout, and you’ll notice a new level of thickness in this are not attainable through the use of free weights due to that angle not being available with that motion.

Cable crossovers are also very effective because they help develop the stabilizer muscles used in dumbbell flyes. This is an awkward movement which does lead to bodybuilding injuries. Remember the great 4-Time Mr. Olympia runner-up Kevin Levrone tearing a pec when completing flyes with a mortal weight of only 60 pounds? It can happen to anyone. Using crossovers to strengthen the area will provide you with an extra layer of support and protection when you’re ready to take the plunge and go heavy on dumbbell flyes.

Finally, as you’re wrapping up your chest routine, your pecs are likely bunched up and saturated with blood. Completing several slow sets of cable crossovers is a good way to stretch out the pecs, break up the lactic acid, and wind down your workout. Between sets, complete pec stretches on a fixed piece of equipment or the wall, as well. Work to move blood through the muscle group as much as possible.

Cable crossovers have a wealth of purposes in the gym, aside from a ‘finishing movement’. Give them a shot!

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