TECHNIQUE
• Attach the D-handles to the crossover cables through the lower blocks and grasp them with an underhand grip. Stand exactly in the middle between the legs of the crossover and take a small step forward with one foot. This will give the body a more stable position.
• Slightly bend your knees and tilt your torso forward 10-20°. Slightly bend your elbows and lock the elbow joint in this position until the end of the set.
• Take a deep breath and, holding your breath, bring the handles in front of your stomach, just below your chest. At the top point of the handle should touch each other or cross.
• Pause, exhale and slowly return to the starting position.
• Throughout the set, the torso, legs, elbows and wrists are fixed. All movement occurs exclusively in the shoulder joint.

ADVIСE
• Be sure to hold your breath while bringing your hands together. This makes it easier to keep the torso stationary and concentrate on contracting the chest muscles. When you exhale, return to the starting position, in no case do not relax the muscles. Actively resist the weight and spread your arms in the same trajectory as you brought them together.
• Do not perform the exercise on fully extended arms, otherwise you will injure the elbow joints. • The higher and closer you bring your hands together, the more the upper part of the pectoralis major muscle contracts, especially its inner edge in the region of the collarbone.
• Be sure to bring your arms together or cross them in front of your torso. This ensures that you fully engage the serratus anterior and pectoralis minor muscles.
• Do not bend your elbows or lean forward as you bring the handles together.
• To bring out all the details of the pectoralis major muscle and a distinct separation of the muscles of the left and right sides of the body, alternate the crossover through the lower blocks with the crossover through the upper blocks. The latter option focuses the load on the middle and lower parts of the chest, especially on its inner edges.

USE To: Intermediate athletes and above. When: At the very end of a chest workout. Work out all of your planned dumbbell presses and flyouts before you crossover through the lower blocks. How much: 3-4 sets of 10-15 reps.

SPORT
Crossover through the lower blocks purposefully loads the upper chest and is used in order to achieve a distinct separation of the left and right large pectoral muscles both from the deltas and between themselves in the center of the body, as well as for practicing muscle separation of the upper chest. By regularly working out information in the crossover through the upper blocks, you will make your side kicks more powerful from top to bottom in boxing or martial arts, you will become much more confident in playing near the net in tennis, more agile in grabbing the enemy and holding him tighter in the fight, throwing the ball stronger in handball and, Finally, improve the quality of your program on the rings and on the mat in gymnastics.