Gantry Cross Chest Clamping Action Illustrated Tutorial
The Gantry Cross is an essential movement for shaping the chest muscles. It uses tensioners and angles to stimulate the lower part of the chest muscles and the middle seam of the chest muscles.
Target exercise areas: lower part of the chest muscles, middle seam of the chest muscles
Starting position:
, Hang the bracelets on both sides of the gantry, stand in the middle of the gantry with your legs separated, and your feet are shoulder-width apart.
, Lean forward 45 degrees from the waist and bend your knees slightly.
, Hold the rings with both hands, bend your elbows slightly, stretch your arms downward in front of you, and palms facing each other.
, Slowly lift your arms outward and upward until they are parallel to the ground.
, Pause for a moment, and then slowly pull the bracelet down to the starting position in front of you. The entire pull-down movement forms a semicircular trajectory in front of you with your mouth facing upward.
, Repeat the above actions until you complete a set of exercises.
Key tips< /p>
· The purpose of this training is to target the lower edge of the pectoralis major, which is usually a more difficult part to train. The trick to doing this is to imagine that you are showing off your well-developed pecs to the crowd of onlookers. Your arms are stretched under your chest, not in front of your chest. Clamp your chest muscles firmly.
· Keep your chest and arms tense throughout the movement, and focus on the lower part of your chest muscles.
· Do not lock the elbow joint at any time, even when your arms are fully extended.
· Draw your shoulders back at the beginning of the movement and maintain this position throughout the movement, avoiding flaring your shoulders outward. Although this will reduce your range of motion, it will protect your shoulders from injury and help focus your training on your chest muscles instead of your shoulders.
·The weight should be gradually increased to avoid overstretching and causing shoulder injury.