Reduction of hands in a crossover

Reduction of hands in a crossover одно из самых известных изолирующих упражнений для прокачки грудных мышц, но оно прокачивает далеко не всю грудь, как думают многие. In general, it is possible to perform mixing at different angles, from this angle it will depend on which part of the pectoral muscles the load will fall on. Accordingly, it is possible to emphasize the load on different parts of the pectoral muscles, and since the exercise is performed with a small weight, then, in fact, the angle at which the athlete performs the reduction of the arms in the crossover depends on which part of the pectoral muscles is trained.

Exercise is not a way to build muscle, but experienced athletes with at least one year of training can incorporate it into their training program. The fact is that the less trained the athlete, the less work his muscles can do. That is why the first year should be performed only basic exercises. Of course, you can do more work, but this will lead to overwork, you will drive yourself into overtraining and reduce the effectiveness of your visits to the gym to zero.

Work of muscles and joints

Reduction of hands in a crossover нагружают внешнюю или внутреннюю часть грудных мышц, что зависит оттого, как атлет будет выполнять упражнение. If the exercise is performed while standing, then the outer part of the chest receives the load, and if lying down, then the inner part. It should also be noted that with the right technique, the biceps will also receive the load, which should relieve the load from the elbow joint. But the shoulders must be fixed and try to exclude from work.

With the wrong technique, when an athlete is chasing weight, bringing the arms together in a crossover can even lead to an injury to the elbow joint. But, if the athlete does everything right, then this can be avoided. Moreover, even when the exercise is performed while standing, leaning forward completely removes the load from the spine. And, in general, the exercise does not involve the use of large training weights and is performed in the simulator, so it is very difficult to get injured.
1) If you are doing the exercise while standing, then you should take the handles of the crossover and stand in the starting position, bending forward slightly and raising your elbows above the hands.
2) Without moving your elbows, bring your hands together so that your palms intersect, then return to the original point.
3) If you are doing the exercise lying down, then you will need a bench, which you must place in the middle of the simulator.
4) Lie down on the bench, having previously taken the handles of the simulator in your hands, and then begin to bring them together and breed them as if you were doing a dumbbell row.

Reduction of hands in a crossover – примечания

1) When performing the exercise lying down, it is best to use the help of a partner who will give you the handles of the simulator.
2) The elbows should always be locked during the crossover, which will help isolate the triceps and take pressure off the elbows.
3) Again, when flattening while lying down, it is best to keep your feet flat on the floor, with your heels firmly planted, which will provide better stability.
4) The head in both cases should be in the same position and look forward, do not tear it off the bench, or do not lower it down.
5) Try to increase the range of motion, which will help to better engage those areas of the pectoral muscles that usually do not receive a load.

Anatomy

Reduction of hands in a crossover позволяет растянуть грудь, заменив разводку гантелей, но, в отличие от разводки, выполняя это упражнение лежа, атлет получает возможность лучше проработать внутреннюю часть грудных мышц. The chest is a large muscle group, so it is difficult to steal a load from it, but if this part of your body is lagging behind, then bringing your arms together in a crossover can be very useful.

On the other hand, the exercise is shaping, moreover, it is also performed in the simulator, which does not allow you to effectively progress the load. But the exercise is almost completely safe for the joints. It is these characteristics of bringing the hands in the crossover that make this exercise indispensable during an injury, and also well suited to those athletes. Which have not yet learned to feel their pectoral muscles, which is why they receive less load during more complex exercises.