Cable Iron Cross
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Chest |
| Secondary Muscle(s) | None |
| Equipment | Cable |
| Emphasis | Isolation |
| Type | Push |
Cable Iron Cross Instructions
- Arrange the pulleys so that they are positioned higher than your head. Grab a pulley handle in each hand.
- Stand precisely in between both pulleys with your arms stretched out to your side, elbows slightly bent, and your eyes facing forward to where your body will essentially form a “T” position.
- Your core is active and engaged.
- Neutral spine and neck position (eyes fixed straight ahead).
- Chest up and shoulders back.
- Knees slightly bent.
- Low back is not arched.
- With a slight elbow bend, pull your arms together utilizing your chest musculature.
- Pause for a contraction and then return back to the starting position on the same path as the concentric.
- Don't just relax/drop your arms back to the starting position.
- The eccentric is just as important as the concentric with this movement.
*Tips*
- To maximize this exercise, make sure to perform through a full range-of-motion under the appropriate tension.
- Going excessively heavy or "cheating" the exercise will negate its benefits.
- Refrain from "pushing" the weight forward to the top position.
- The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the handles.
- The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a controlled pace.