Omni Cable Cross-Over

How to

Adjust the weights based on the motion. When pulling from top to bottom, increase the weight by 20% to 40% more than the bottom-to-top motion. This accounts for the fact that when operating from top down, the upper chest muscles are naturally weaker than the lower chest muscles. So, adjust your weight stack to compensate. Position one cable at a high setting and the other at the lowest level setting. Get into a staggered stance in between the cable towers. For the cable set low, pull it upward and across your body. This effectively targets the upper chest. For the cable set high, draw it downward and across your body. This will primarily engage the lower chest. Once you’re done, swap the positions of the cables. Change the previously high cable to the lowest position and vice versa. Repeat the exercise sequence, ensuring you’re targeting both chest regions effectively.

Adapted from wger; author: Moffi. CC-BY-SA 4