Lever Crossovers
Overview
How to do it
- 1
Adjust the Machine
Set the seat so the handles line up with the middle of your chest when you sit down. Adjust the backrest until you feel stable and comfortable.
- 2
Choose Your Weight
Pick a load that lets you finish the target reps with clean form.
- 3
Position Yourself
Sit on the machine and press your back firmly into the backrest. Place your feet flat on the floor, about shoulder-width apart.
- 4
Starting Position
Hold the handles firmly with your palms facing inward. Keep a slight bend in your elbows to protect your joints.
- 5
Perform the Crossover
Exhale as you slowly lower your arms. Squeeze your chest at the top of the movement.
- 6
Return to Start
Inhale and bring the handles back to the starting position slowly, keeping tension in your chest the whole time.
- 7
Repeat
Complete 8–12 repetitions for hypertrophy or 12–15 repetitions for endurance.
Form tips & common mistakes
Keep a small bend in your elbows so you do not overextend the joints.
Use a slow, controlled tempo to keep tension on the chest muscles.
Do not lean forward or backward during the movement—keep your spine neutral.
Benefits
Targets the pectoral muscles, especially the inner and lower chest, which makes it useful for muscle definition.
The machine helps limit poor form and reduces the chance of momentum-driven lifting.
The fixed path can reduce joint strain and helps beginners gain confidence.
Many machines let you adjust the setup to emphasize different parts of the chest.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Deltoid، Anterior، Rhomboids، Levator Scapulae
Brachialis، Triceps، Wrist Flexors
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
