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Are you waiting to strengthen your chest and back but upset about not having a cable crossover machine at home? Stop being upset, you can opt for cable crossover alternatives. As you have no clue about it, we are here to guide you through the best cable crossover alternatives that you can peacefully try at home.
Cable crossover alternatives are good for toning your upper body, especially the chest. Even without a crossover equipment, it is possible to invigorate those pectoral muscles. Skipping on a cable crossover workout is like losing out on a lot. So, just stay devoted to at least cable crossover alternatives if not going to the gym and trying this workout.
In here, we will educate you with the details on some of the top cable crossover alternatives. Are you geared up with an easy exercise swap for cable crossover? Let’s check it out!
Benefits of Cable Crossover Alternatives
Here are some of the benefits of cable crossover alternatives.
- Stretches the pecs.
- Strengthens the muscle fibers.
- Makes your back and shoulders stronger.
- Builds muscles at different angles.
- Improves core stability.
Top 11 Cable Crossover Alternatives
Take a look at these top 11 best cable crossover alternatives without any equipment. All you might need right now is a few tools to complete this workout.
1. Resistance Band crossover
Resistance band crossover, is an invigorating cable crossover exercises without an equipment. With one resistance band, you can easily accomplish your goal.
How to do it?
- Buy a resistance band.
- Place it around a wall.
- Hold it from either ends.
- Stretch both your hands out wards.
- Bring them inwards.
- See to it that when you bring your hands inwards, it is right opposite to your chest.
Repeat this inward and outward movement around 10 times.
Read: Hex Press for Stronger Pectoral Muscles
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Why is it helpful?
This cable crossover alternative is useful for the following reasons :
- Boosts stamina
- Improves overall muscle strength
- Good for the lean muscles
2. Chest Dips – An Intense Cable Crossover Alternative!
From a list of the top cable crossover alternatives, chest dips is one of the effective exercises.
How to do it?
- Stand in between two strong tables at home.
- Place your hands on both ends and hold firm to these tables.
- See to it that both the tables are a little above your waist.
- Take the support of both the tables, slowly lift your body up by raising your legs above the ground.
- With the same pace, bring your body down.
Repeat this procedure 8-10 times.
Watch this video
Why is it helpful?
This cable crossover alternative is useful for the following reasons :
- Strengthens the shoulders, chest, and back.
- Forms healthy muscles.
3. Single Arm Dumbbell Press
How to do it?
- Take a 5 kg dumbbell.
- Lye down on a bench.
- Hold the dumbbell close to your chest.
- Slowly raise it up, keep your hand straight and then bring it down from where you started.
Repeat this procedure 5-6 times with both your hands.
Read: 10 Exercises To Reduce Back Fat Faster
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Why is it helpful?
This effective cable crossover alternative is useful for the following reasons :
- Builds muscle strength
- Improves balance and stability
- Strengthens shoulders and arms
- Invigorates your core muscles
4. Dumbbell Pullover
Dumbbell pullover looks like a simple cable crossover alternative but you need to use sufficient energy to gain it’s maximum benefits.
How to do it?
- Roll a mat on the floor.
- Take a 2 or 5kg dumbbell.
- Lye down on your back.
- Keep your core engaged, hold the dumbbell, stretch your arms to the sky and gently bring your hand back to the chest.
- Repeat this procedure 7-8 times. You can carry a heavier dumbbell after you get used to this workout.
Read: Dumbbell Flyes – Workout of the day
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Why is it helpful?
This easy exercise swap for cable crossover is useful for the following reasons :
- Strengthens muscles in your chest
- Builds core muscles
- Improves muscular endurance
- Good for your abs and lats
5. Inclined Dumbbell Fly Chest Workout
Inclined dumbbell fly chest is an amazing cable crossover alternative because it keeps your chest muscles and shoulders effectively engaged.
How to do it?
- Take a 2kg or 5 kg dumbbell in both your hands.
- Lye down on a flat bench.
- Extend your hands up to the ceiling.
- Stretch it out and then bring it back close to your chest.
Repeat this exercise 8-10 times.
Watch this video
Why is it helpful?
- Best for the pectorals.
- Strengthens your shoulders.
- Good for the upper body.
6. Maltese Push-Ups
If you were hunting for simple cable crossover alternatives, you can be sure that maltese push-ups is one of the effective workouts.
Watch this video
Why is it helpful?
This interesting cable crossover alternative is useful for the following reasons :
- Boosts the strength in your shoulders and arms.
- Keeps your core engaged.
- Balances your body.
7. Band Pullover
How to do it?
- Tie a resistance band on a wall or pole at home.
- Roll a mat on the floor and lye down flat on your back.
- Grab the band with both your hands and drag it forward.
- Once you drag it forward, lift your right leg up and stay there for a few seconds.
- Let your hands remain in the same position. Slowly bring your right leg down.
- Repeat the same procedure with your left leg too.
Repeat this crossover alternative 8-10 times on both your legs.
Watch this video
Why is it helpful?
This simple cable crossover alternative is useful for the following reasons :
- Builds core muscles.
- Increases the strength in your shoulders and arms.
- Strengthens your legs.
Read: 10 Best Free Weight Workout – Complete Guide and Exercises
8. Banded Back Rows
How to do it?
- Tie a resistance band on a wall or pole.
- Stand in front of the pole or wall but maintain a few feet distance.
- Slightly bend your knees, straighten your back and shoulders, pull the resistance band close to your chest and then leave it in the front.
Repeat this exercise 8-10 times to gain maximum benefits.
Watch this video
Why is it helpful?
This simple cable crossover alternative is useful in the following ways :
- Improves strength in your back.
- Builds core stability.
- Strengthens your arms.
9. TRX Chest Fly
TRX chest fly is an excellent alternative to a cable crossover. As you need to bend forward and stretch well, it does good to your chest.
How to do it?
- Take a TRX strap, tie it at a height on a strong pole or nail.
- Place your hands in the TRX strap and comfortably place your feet on the floor.
- Slightly bend forward, push your body forward and extend your hands sideways,.
- Come up and bring your hands inside.
- Repeat this process of moving inwards and outwards atleast 10- 15 times.
Watch this video
Why is it helpful?
This amazing cable crossover alternative is useful for the following reasons :
- Improves stability
- Strengthens chest muscles
- Good for your triceps and shoulders
10. Svend Press
This is an easy exercise swap for cable crossover as it gives your chest muscles the strength and support like any other cable crossover equipment. For this workout, you will need to buy a weight plate.
How to do it?
- Hold a weight plate close to your chest.
- Keep your hands straight and stretch it forward.
- Slowly bring the weight plate close to your chest, use all your energy, and press the weight plate for 15- 20 seconds.
You can stretch your hands forward and bring it back around 5 times.
Watch this video
Why is it helpful?
Svend press is an effective cable crossover alternative for the following reasons :
- Improves endurance
- Strengthens lower pectoral muscles
- Good for the anterior deltoids
11. Band Punch Down
As the name suggests, this is yet another useful cable crossover alternative that can be done with a resistance band.
How to do it?
- Tie a resistance band on a pole or nail above your head.
- Just like you are punching something, hold the resistance band and keep punching the floor.
- Bring your hand up only till your waist and push it down.
Repeat this procedure around 10-15 times.
Why is it helpful?
This cable crossover alternative is useful in the following ways :
- Strengthens pectoral muscles.
- Builds strength in your upper body.
Is It Possible To Do A Cable Crossover At Home?
Yes, you can gain the same benefits of a cable crossover at home. All you need is dumbbells and a resistance band to effectively perform these exercises.
If you are not a gym person and enjoy working out at home, you’d be delighted to practice these cable crossover alternative exercises regularly.
What Muscles Does The Cable Crossover Work On?
These top cable crossover alternatives are meant for your chest muscles, shoulders, and arms.
These workouts work like a miracle on your pectoral muscles, it improves movement, and strengthens your upper body.
Further, it even strengthens your shoulders and back.
Conclusion
Cable crossover alternatives target the lower pectoral muscles and it improves the strength in your arms and shoulders similar to how a cable crossover equipment would work on your body.
From a list of 11 top cable crossover alternatives, you can pick any exercise of your choice. Regularly practice them. Each of these cable crossover alternatives are meant for boosting the strength in your chest, shoulders, arms, and back.
Be sure of using the right technique to complete a cable crossover alternative because it should benefit you and not get extra strenuous at the end of the day. Luckily, you don’t need to go to the gym, all the cable crossover alternatives can be done at home.
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