Lower Chest Behind-The-Back Crossovers

Why Is This Exercise So Effective?

This exercise targets the extreme lower pec line, which can be extremely difficult to isolate effectively. It is a movement that should be done with light weights as it is more of a finishing movement rather than a mass building movement.

How To Do It

• Start in a bent over position, directly in between the cables or, as in the pictures, standing beside one high pulley.
  
  
• Start the movement as though bringing the cables down in front of you.
  
  
• This time, however, instead of crossing the cables over in front of your body as with the standard crossover, you’ll be bringing the cables down behind your back.
  
  
• The line of pull on this exercise forces the very lowest fibers of pectoral muscles to activate. The benefit of this is sharp definition between your chest and your abs.
  
  
• Do this exercise for high reps with light weight as the leverage you have in this position is not particularly great.
  
  
• Not only will this exercise work the extreme lower pec line, it will also hit a little biceps and back.

How to incorporate this exercise into your workouts:

Do these at the end of a chest workout to finish off the muscle as you can’t and shouldn’t use much weight with it.

Common Errors

1. Not keeping a bent-over position

If your upper starts to become more upright, you will start to work more of the lats and triceps. Since the goal is to work the pecs, keep your upper body bent over.

2. Using momentum

It is critical that you do this exercise slowly and squeeze the lower pec area hard. Using momentum will totally remove the tension off the muscles.

Tricks

1. Start in a more upright position then bend over as you do the exercise

By starting in a more upright position and bending over as do the movement, you will improve the leverage of the exercise somewhat. This may allow you to use a little more weight or get a few more reps.