Crosses on flat bench with dumbbells

Edited by Dr. Massimo Bonazzelli

Synonyms

The dumbbell bench press cross exercise is also known as a Dumbell crossover

Type of Exercise

Dumbbell bench press crosses is a monoarticular exercise / accessory

Variants

• Crosses on flat bench to cables
• Pectoral machine crosses

Crosses on a flat bench with dumbbells: Execution

The starting position sees the athlete lying on his back on a flat bench with the buttocks, upper back, shoulder blades and nape always in contact with it and with the feet firmly resting on the ground vertically below, or behind the knees, but never in front. The hips are abducted and the lower limbs push on the floor in a balanced way to ensure stability to the position. The flexors of the spine are in the elongated position, but in isometric contraction, while the extensors are in shortening; both work in balance to ensure continuity between lower limbs and upper limbs. The shoulder blades are adducted, neither depressed nor elevated. The shoulders are extended on a hybrid plane between the transverse and the sagittal ones, while the elbows are almost completely extended. The dumbbells are firmly gripped using also the thumb and the wrists are in a neutral or slightly flexed position. The execution consists of flexing the shoulders so that each dumbbell traces i an arc of a circle on the transverse plane on which it lay at the start. The movement ends just before the dumbbells are perpendicular to the ground.

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

Group 0

• Big breastplate
• Anterior deltoid
• Coracobrachialis
• Brachial biceps (weak)

Action
Shoulder transverse flexion

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot

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