Edited by Dr. Massimo Bonazzelli
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 / accessory exercise
Variants
- Crosses on bench reclined to 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 according to the inclination of the bench. The dumbbells are held at the same height as the lower sternum or upper abdomen with a neutral grip. The execution consists of making each dumbbell draw an arc of a circle in the same plane they were lying on from 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
- Coracobrachialis
- Brachial biceps (weak)
Shoulder flexion
Group 1
- Great dorsal
- Big round
Shoulder adduction
Group 2
- Large thoracic dentate
- Small breastplate
Scapular abduction
Group 3
- Scapula elevator
- Rhomboid
Lower scapular rotation
Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot
