Cable Cross Over Pre-Exhaust Chest Workout

Check out my training blog at: http://www.LeeHayward.com/blog

A common complaint that I hear from people is that they have trouble feeling their chest working when doing big compound exercises like bench press. So a great way to over come this problem and help stimulate more muscle growth is to pre-exhaust your chest first with isolation exercises before moving on to your big heavy compound exercises.

And one of my personal favorite moves for doing this is the cable cross over. But I have a unique way of doing them, I like to use 3 different cable position and work the entire chest, upper, middle, and lower pecs.

This will help activate your chest muscles to a greater degree so that when you move on to your other chest exercises like bench presses you'll feel your chest working more and get a much better pump and more muscle growth!

Give it a try in your next chest workout and then leave me a comment below letting me know how it works for you.

And if you would like to see more chest workouts, just check out my "Chest Workout Playlist" at:
http://www.youtube.com/playlist?list=PL8F2162213B581CA3

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Category:

Howto & Style

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• cable
• cross
• over
• chest
• workout
• pre
• exhaust
• exercise
• build
• big
• pecs
• Chest Exercise
• Build Big Chest
• Exercise (options)
• best chest workout
• inner chest workout
• chest workout routine

[excop360]

please tell me is doing dumbell tricep kickback good to build muscle? or it just for toning? thanks

[leemhayward]

@excop360

It's a good tricep isolation exercise, but you still need to do some heavy mass building moves as well.

[unclebernie]

Hey Lee, great videos mate, really help with different techniques.

I just want to get your take on something, just recently over the last 3-4 months or so Ive been struggling to find the energy to finish my session, which usually lasts for 1hr 15-30..and have been getting some dry vomiting towards the end. I usually eat about 3-4 hours before hand. Maybe its because I am training harder ? Im just not sure mate..anyway Thanks for listening..hope it makes sense, great work btw. Ta.

[leemhayward]

@unclebernie

Cut back on your training volume. A weight training workout should not take any more then 1 hour at tops. And if you are getting stomach sick that means you need to rest longer between sets to help your body deal with the lactic acid build up.

[Srpskeoci]

I wanna know something why is it that sometimes i can lift more when i do my chest lets say 35lbs and than in a few days when i have to do chest again i just feel weaker and i gota do less weight? does that have something to do with my arm strength? Just curious.

[leemhayward]

@Srpskeoci

If you are feeling weaker it means you are not fully recovered from your previous chest workout. Try spacing your workouts out so you get more rest days before hitting the same muscle group again.

[leemhayward]

@AMANVIPER

If you are worried about protein intake, just have a post-rub-and-tug protein shake :-)

But seriously, all those myths about masturbation, sex, etc. are just a crock of BS. This is a normal part of life and it's not going to hinder your muscle gains...

Even though your great grandmother is up in heaven looking down and pointing her finger at you while you are doing it... Shame on you! LOL

[cecilbdemented]

i used to use trx bands myself..then i took an arrow to the knee....

[unclebernie]

Hi Lee

Thanks very much for getting back to me on the over training. Turns out you are spot on, and the stomach sick feeling has all but gone now :) Ive given it more time between sets. many thanks mate.

[leemhayward]

@NotoriousRID94

It doesn't work that way in the real world. The muscles that are pre-exhausted are going to take the majority of the workload. Just try it for yourself and you'll see what I mean.

[leemhayward]

@BuiltFitness

It doesn't work that way in the real world. The muscles that are pre-exhausted are going to take the majority of the workload. Just try it for yourself and you'll see what I mean.

[leemhayward]

@BruceA555

Always do warm up sets for bench press, even if you have already done some chest exercises first. The risk of injury is high when jumping into heavy moves like the bench press without first warming up.

[leemhayward]

@faggi1000

Your work capacity will improve as you get in better shape. But for now just do 1 set for each position and build up the volume as you feel stronger.

[faggi1000]

Lee i did this in the gym like 2 days ago and i was don with my energy after this can you give my an tip to have more energy.

[faggi1000]

Shit this is a killer workout dude.