Crosses on recumbent bench with dumbbells

Who I am
Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The Reclined bench dumbell crossover exercise is also known as the Reclined bench dumbell crossover

Type of Exercise

Crosses on the recumbent bench with dumbbells is a monoarticular exercise / accessory

variants

  • Crosses on bench reclined on cables

Crosses on recumbent bench with dumbbells: Execution

The starting position sees the athlete sitting on a bench reclined between 10 ° and 30 °, with his back in his position of strength, legs apart and feet firmly resting on the ground behind the knees or better still locked in the special stops, when present. The elbows are slightly flexed, the wrists straight or flexed and the shoulders are extended and abducted in varying proportions depending on the inclination of the bench. Dumbbells are held at the same height as the lower sternum or upper abdomen with a neutral grip. The execution consists in having each handlebars trace an arc of a circle on the same plane on which they lay at the start. During the movement, the shoulders flex in the sagittal plane and adduce in the longitudinal plane, while the shoulder blades begin to abduct and rotate downward in the last third of the movement. The execution ends just before the arms come to be perpendicular to the ground.



Muscles involved in the exercise Crosses on a recumbent bench with dumbbells

Group 0

  • Big breastplate
  • Anterior deltoid
  • Coracobrachiale
  • Brachial biceps (weak)
Action
Shoulder flexion

Group 1



  • Great dorsal
  • Big round
Action
Shoulder adduction

Group 2



  • Large thoracic dentate
  • Small breastplate
Action
Scapular abduction

Group 3

  • Scapula elevator
  • Romboide
Action
Lower scapular rotation
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