TECHNIQUE
• Attach the D-handles to the crossover cables that go through the top pulleys and grasp them with an overhand 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.
• Keeping the natural curvature of the spine (buttocks slightly laid back, chest – “wheel”), slightly, 15-30°, tilt the torso forward.
• Extend your arms to the sides as far as possible and lower them slightly down so that the weights come off the stops, and the elbows are almost at the same level with the shoulders. Slightly bend your elbows and turn your palms to the floor. The elbow joint and wrist are fixed in this position until the end of the set. All movement occurs only in the shoulder joint.
• Take a deep breath and, holding your breath, bring the handles in front of your torso until they touch each other or even more (crossing your arms).
• As you bring the handles together, exhale and try to tighten your chest as much as possible. Your task is to keep the peak muscle contraction for at least a second. Then slowly return to the starting position (elbows at shoulder level).

ADVIСE
• Performing the exercise on straight arms, you risk damaging the elbow joints. If, returning to the starting position, you straighten your arms, the triceps are actively involved in the work and the load on the chest muscles is reduced. This indicates that the selected weight is too heavy.
• Keep your torso stationary throughout the exercise. By leaning forward to help your whole body close the handles, you take the pressure off your chest.
• Bring the handles in a wide arc at chest level. Imagine that you are hugging a big tree. In this case, the focus of the load is aimed exactly at the middle of the chest. If you bring your hands high (at head level), then the point of attack is shifted to the top of the chest and front deltas. The lower you bring your arms together (below your chest) or the less you tilt your torso, the more the bottom of the pectoralis major muscle contracts.
• Holding your breath during the positive phase of the exercise (bringing your arms together in front of your chest) makes it easier to keep your body still and increases your strength.
• Do not strain your back and keep your shoulders back. Thus, you exclude the serratus anterior muscle from work, which pulls the lower edge of the scapula forward and outward, which is possible only with pronation of the shoulder (turning it inside, to the chest around the vertical axis). Hence the conclusion: bringing the handles in front of the chest, round (penetrate) the shoulders.

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

SPORT
In bodybuilding, information in the crossover is used to “cut” (highlight) the bottom of the pectoralis major muscle, giving it sharp shapes; for a distinct separation of the chest muscles in the center of the body and the “manifestation” of the muscular relief of the chest. The muscles involved in the crossover play the first fiddle in the performance of various grips, punches and holds in wrestling, boxing and karate; working out the compulsory program on the rings in gymnastics; passing the ball from the side with one hand in basketball; receiving the ball and hitting with an open racket in tennis and squash.