Tutorial on the gantry cross chest clamping action

Tutorial on the illustration of the action of the gantry cross clamping chest

　　　　The gantry cross is an essential action for shaping the chest muscles. Use tensioners and angles to stimulate the lower part of the chest muscles and the middle part of the chest muscles.

　　　　 Target exercise parts: lower part of the chest muscles, middle part of the chest muscles

　　　 Starting position:

　　 , Hang a bracelet on both sides of the gantry, stand on the middle of the gantry with your legs, and your feet shoulder-width.

　　 , lean forward from your waist 45 degrees, and bend your knees slightly.

　　, hold the ring with both hands, bend the elbows slightly, extend your arms forward and downward, and your palms face each other.

　　　Slowly lift your arms outward and upward until they are parallel to the ground.

　　　　　　, pause a little, then slowly pull the bracelet to the starting position in front of you. The entire pull-down action forms a semicircular trajectory with the mouth facing up in front of you.

　　　　Repeat the above actions until you complete a set of exercises.

　　　　Key points

　　　　． The purpose of this training is to target the lower edge of the pectoralis major, which is usually a difficult part to practice. The technique of doing this is to imagine that you are showing your developed pectoralis major to the onlookers. Your arms stretch under your chest, not in front of your chest. Clamping your pectoralis muscles with force,

　　　　　· The chest and arms are always tense during the entire movement, and the mind is concentrated on the lower part of the pectoralis muscles.

　　　　　　　Don't lock the elbow joints at any time, even when your arms are fully extended.

　　　　　　　Pull your shoulders backward at the beginning of the movement and maintain this posture throughout the movement to avoid spreading your shoulders outward. Although doing so will reduce the amplitude of the movement, it can protect your shoulders from injury and help focus your training on the chest muscles rather than the shoulders.

　　　·The weight should be gradually improved to avoid excessive stretching and causing shoulder injuries.

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