Pec Dec vs cable cross overs

[witkowsd]

Are these two basically the same exercise and are they done alot or is there something else that is better or comparable to them?

 

[The Shadow]

both are contrated pos for chest.....do the crossovers - pec dec wrecks more shoulders than people realize

 

[Greek Freak]

I agree with cornholio...also with crossovers you can pic your own range of motion and angle. Plus most pec decs dont have much of a weight stack to them.

 

[Scaggs]

Cable Crossovers Rock bro. You can go high accross the peck, mid accross the peck and low accross the peck. and you can also cross your palms farther for a tighter squeeze that a pech deck can't give you.

Scaggs

 

[WannaBPowerful]

Cables are irreplaceable for me

I dont miss cables in any chest workout. High, mid, or low i use at least one. They definatly are superior to peck deck or fly's.

 

[gettinlarger]

I don't prefer either. Flys for me.

 

[Scaggs]

with flys you lose contraction at the top. how do you squeeze your pecks with only flies? are you doing them facing the floor? i know some who prefer that way for contraction.

Scaggs

 

[Vortexx]

I agree that flyes lack some peak contraction, however I always consciously do some isometric posing contraction at the top of the movement and hold that for 1.5 - 2 seconds...

I think i am gonna superset flyes with cable crossovers to see what is does.

Lately I am really into Giant sets and the latest chest routine is free weights only and it does seem to pay off, especially for the area in between the upper and lower chest that lacked development (i contribute that to doing flyes and dumbell presses at a LOW INCLINE ANGLE ( 20-30 degrees) as opposed to the standard incline 45 " benchpress....

some remark of ronnie coleman inspired me to write the routine : "i always choose a weight that i can do barely for 8 reps , but in never stop unitl i get 12.."

Offcourse we are talking forced reps with spotter, drop sets or rack sets here, anyway we use this concept for the following chest routine :

Giant set 1:
- incline benchpress 1 * 8 (and continue this set to 12 somehow)
- low incline dumbell press 1 * 8 (12)
- wide dips with bodyweight (you probably can do only 5-10 reps as the chest being exhausted , thats good the lower pecs have to work especially hard now)
- low incline flyes 1 * 8 (12)

take 4 minute break, really you need it!

Giant set 2:
- incline benchpress 1 * 8 (12)
- low incline flyes 1 * 8 (12)
- wide dips with bodyweight
- low incline dumbell press 1 * 8 (12)

Giant set 3:
- incline benchpress 1 * 8 (12)
- low incline flyes 1 * 8 (12)
- wide dips with bodyweight
- low incline dumbell press 1 * 8 (12)

Done ! Note, free weight only routine and no flat benching, i guarantee your will find this a boobbusting workout

 

[Scaggs]

nice bro,

that looks good. shoulders have to be shot after all that. so i guess youv'e gotton good results off it?

I initially did flies. I built most of my shoulder peck connection with flies. I just added cable crossovers and i have filled in the holes in my peck. they are now full and humping with a nice rounded bottom. but the flies gave me that bulk where the shoulder meets the peck.

i'm adding that routine into my chest archives. as you know... you cant stay on the same routine for too long. change is always good, physically and mentally. I love new challanges. Thanks

Scaggs

 

[gettinlarger]

with flys you lose contraction at the top. how do you squeeze your pecks with only flies? are you doing them facing the floor? i know some who prefer that way for contraction.

Scaggs

Squeeze 'em son.

 

[b fold the truth]

I am so glad that I don't have this problem...

B True

 

[louden_swain]

I think of both of these movements as shaping exercises. I no longer perform them, because I feel that they will not allow me to build strength. However, if you are looking to add shape or fill in holes of the chest then these are good exercises.

 

[The Shadow]

fold - they WILL strengthen the pec minor....

 

[vinylgroover]

I think of both of these movements as shaping exercises. I no longer perform them, because I feel that they will not allow me to build strength. However, if you are looking to add shape or fill in holes of the chest then these are good exercises.

How do you 'shape' with cables. Does a muscle not become shaped by virtue of it's size and through genetic traits such as insertions, separation, length of muscle bellies etc. Assuming that is the case, why not perform pressing movements only and focus on size?

 

[Scaggs]

Its a polishing movement. It takes out the remaining fibers left in the muscle. Sometimes chest developement is limited by shoulders and tri's. Adding Crossovers just assures you got the most ot of your pecks.

Scaggs

 

[Exodus]

both are contrated pos for chest.....do the crossovers - pec dec wrecks more shoulders than people realize

thats one of the reasons why i do them, to increase my shoulder strength, i do military press, but the flys on the machine seem to help oriente me to the bench press, it doesnt make sense, but from some reason my shoulders can military a but load, but not do squat on the bench press. oh well, its working, as soon as its not a problem anymore, thats when i will drop them.

X

 

[gymtime]

Pec decks have one thing on cables, that is, you can't cheat on them. With cable crosses, it's awfully easy to bend those elbows on the last couple reps. Muy mal.

 

[Lord_Suston]

always like cable cross over to get the best stretch and to do burn sets with. I try not to use a lot of weight but more pausing and holding contractions. I dislike the pec dec because at my height it does a number on your shoulders....

 

[Doktor Bollix]

fold - they WILL strengthen the pec minor....

Educational. I always thought it was a bullshit exercise.