Lever Crossovers

Lever Crossovers effectively target the sternal head of your pectoralis major, building inner chest definition and strength using a leverage machine.

IntermediateChest Leverage machine

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Lever Crossovers

Isolation

Cable Standing Crossover

Chest · Cable

Intermediate

Isolation

Arm Crossover

Chest · Pectoralis Major Clavicular Head · Body weight

Beginner

Isolation

Cable Upper Chest Crossovers

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Description

Lever Crossovers is a strength training exercise that primarily targets the chest and also involves the arms and shoulders. The exercise uses a machine for resistance, allowing you to work both sides of your chest evenly and prevent muscle imbalances.

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How to do Lever Crossovers

01
Setup
Adjust the machine so the handles are at shoulder height and select your desired weight. Sit on the bench, grasping a handle with each hand, palms facing each other.
02
Setup
Position your body slightly forward, maintaining a slight bend in your elbows and keeping your chest up and shoulders back.
03
Exhale as you bring both handles together in an arcing motion in front of your chest, squeezing your pectoral muscles at the peak.
04
Hold the contraction briefly, focusing on the inner chest, then slowly and controlledly return the handles to the starting position as you inhale.
05
Allow your chest to stretch slightly at the end of the eccentric phase, but do not let the weight stack touch down completely until the set is finished.

Tips

Consciously contract your pecs as you bring the handles together; visualize your inner chest muscles working to maximize activation.
Keep a slight, consistent bend in your elbows throughout the movement to prevent unnecessary strain on your elbow joints and keep tension on the chest.
Resist the weight on the way back to the starting position, taking 2-3 seconds to fully extend, as the eccentric phase is crucial for muscle growth.
Experiment with different hand positions (palms slightly down or up) to find what best targets your inner chest and feels most comfortable.

Common mistakes

Reduce the weight to ensure you can perform the movement with controlled form, focusing on the mind-muscle connection.
Keep your chest proud and shoulders pulled back and down throughout the exercise to isolate the chest and prevent shoulder strain.
Maintain a slight, consistent bend in your elbows to keep constant tension on the chest muscles and protect your elbow joints.

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Questions

What muscles does Lever Crossovers work?

Lever Crossovers primarily targets Pectoralis Major Sternal Head.

Is Lever Crossovers good for beginners?

Lever Crossovers is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lever Crossovers?

You need Leverage machine to perform Lever Crossovers. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lever Crossovers?

Consciously contract your pecs as you bring the handles together; visualize your inner chest muscles working to maximize activation. Keep a slight, consistent bend in your elbows throughout the movement to prevent unnecessary strain on your elbow joints and keep tension on the chest. Resist the weight on the way back to the starting position, taking 2-3 seconds to fully extend, as the eccentric phase is crucial for muscle growth. Experiment with different hand positions (palms slightly down or up) to find what best targets your inner chest and feels most comfortable.

What are common mistakes when doing Lever Crossovers?

Reduce the weight to ensure you can perform the movement with controlled form, focusing on the mind-muscle connection. Keep your chest proud and shoulders pulled back and down throughout the exercise to isolate the chest and prevent shoulder strain. Maintain a slight, consistent bend in your elbows to keep constant tension on the chest muscles and protect your elbow joints.