Edited by Dr. Massimo Bonazzelli
Synonyms
The inclined bench dumbell crossover exercise is also known as the inclined bench dumbell crossover
Type of Exercise
Crosses on incline bench with dumbbells is a Monoarticular / accessory exercise
Variants
- Crosses on inclined bench to cables
Crosses on inclined bench with dumbbells: Execution
The starting position sees the athlete sitting on a bench inclined at 20 ° and 45 °, with his back in his position of strength, legs apart and feet firmly resting on the ground behind the knees to favor the maintenance of the three natural curves of the back and to support the weight more effectively. The elbows are slightly flexed, the wrists straight or flexed and the shoulders are extended and partially adducted in different proportions depending on the inclination of the bench. The dumbbells are held at the same height as the sternum with a neutral grip. The execution consists in flexing and abducting the shoulders so that the dumbbells trace an arc of a circle on the same vertical plane perpendicular to the floor (not to the bench) on which they were starting. The execution ends just before the arms reach be perpendicular to the ground. During the whole execution of the exercise it is advisable to place part of the weight on the feet.
Muscles involved in the exercise Crosses on an incline bench with dumbbells
Group 0
- Big breastplate
- Anterior deltoid
- Coracobrachialis
- Brachial biceps (weak)
Shoulder flexion
Group 1
- Lateral deltoid
Shoulder abduction
Group 2
- Inferior bundles of the large thoracic dentate
- Lower bundles of the trapezius
- Intermediate beams of the trapezius
Upper scapular rotation
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
