Find out which muscle groups can be effectively worked with a block trainer, maximizing muscle fiber training. This article will be completely devoted to such a popular and effective exercise as crossovers on blocks. You may also know it under the name “blocking hands”. Today we will consider all the technical nuances of movement, you will learn about the advantages and disadvantages of the exercise.
What are block crossovers?
This movement is isolated, and you can do it instead of raising your arms with dumbbells. Very often you can hear questions about which of these two movements is more effective. At the same time, they are mainly set by athletes for whom it is still early and ineffective to use crossovers on blocks, since it is formative, not mass-gaining. Novice builders and intermediate athletes should focus on the base.
When performing the movement, only the shoulder is involved, and the elbow joint does not work. As a result, you get the opportunity to qualitatively load the chest muscles. If you have not yet gained enough mass in this area, but there is a strong desire to try to change something in your classes, then you can use crossovers on the blocks, but they should be performed only at the final stage of training. First, you need to work with the base and only after severe muscle fatigue can you perform formative exercises.
Crossover variations on blocks
Now we will consider all the existing options for performing this movement. To begin with, the exercise can be performed in the classic version, when the handles of the simulator are at the top or when they are located at the bottom. Some machines allow you to set the stick horizontally (in the middle). All this allows you to emphasize the load on different muscles. First, you should perform the movement in the classic version (the handles are at the top).
In addition, you can change the starting position: vertically, with a slight forward tilt, or position the body almost parallel to the ground. You can also move your hands together in different ways. It also allows the emphasis of the load to be shifted. At the initial stage of training, you should keep your hands in front of you with the body tilted forward. It is also possible to perform the movement with only one hand, but there is not much sense in this.
Block crossovers can be performed in standing, lying or sitting positions. Most often, the movement is performed while standing or a little less often while sitting. At the same time, some athletes perform it lying down, using an incline bench for this. All of the above exercise options allow you to load different sections of the pectoral muscles and work them out at different angles.
How to properly perform crossovers on blocks?
It should be said right away that from a technical point of view, the movement is complex, although at first it looks very simple, but this is an erroneous opinion. First, you need to set up the simulator and set the required weights on it. While mastering his technique, you should use light weights, ranging from 10 to 15 kilos. When you comprehend all the basics, then you can start to progress the load.
To get the most out of the exercise, you must grip the handles correctly and position yourself correctly in the center of the machine. To do this, you need to approach the simulator from one side, for example, on the right, and taking the handle, pull it towards you. After that, go to the second side, and take the handle located here. Move to the center of the machine and push forward slightly to stretch your chest muscles slightly. Make sure your body is symmetrical.
Note that some athletes, due to the physiological characteristics of their bodies, cannot perform the movement with its symmetrical arrangement. In this case, you can advise to push forward one leg and change it after each set. After that, begin to bring your hands together below, using a wide arc trajectory. When you reach the end position, pause for a couple of seconds and feel how the muscles contract. Then it is necessary to return to the starting position along a similar trajectory. It is also important to use only the shoulder joints for the movement. Do three to four sets of 8-12 reps each.
The most common mistakes when performing crossovers on blocks
- The back is rounded.
- The elbow joints are pressed against the body.
- The arms are bent at the elbow joints.
Here are the top three mistakes you shouldn't make. Also, the exercise is often performed at a fast pace, which is incorrect. You should not try to often increase the working weight, and especially at the beginning of mastering the movement.
Denis Borisov tells how to perform crossovers on the upper blocks:
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