Cable Iron Cross
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General info
Cable Iron Cross video
How to perform exercise
- Закрепите рукоятки на верхнем блоке и возьмите их.
- Встаньте в центре тренажёра. Руки вытянуты в стороны. Голова и грудь подняты. Ноги вместе. Тело образует букву Т. Это исходное положение.
- Сведите руки вместе перед собой. Локти немного согнуты.
- Задержитесь и разведите руки в исходное положение.
- Повторите рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Cable Iron Cross» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Cable Iron Cross
Author: AtletIQ: on
Cable Iron Cross — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
