Bent-over cable cross over
THE muscles of the shoulder joint and shoulder girdle are involved.
In the shoulder joint the anterior deltoid, coracobrachialis and pectoralis major muscles are in action.
The deltoid originates on a curved line following the outer third of the anterior border of the clavicle, the top of the acromion and the posterior border of the scapular spine. It inserts on the deltoid tuberosity of the humerus just above its centre.
The coracobrachialis is a small muscle located deep underneath the deltoid and pectoralis major muscles. It originates on the coracoid process of the scapula and inserts on the inner front surface of the humerus just opposite the deltoid.
On the chest the pectoralis major originates on the anterior border of the clavicle, the whole length of the sternum and the cartilages of the first six ribs near the sternum. It inserts on the upper arm by a flat tendon about 3 inches wide into the ridge that forms the outer lip of the intertubercular groove of the humerus nearly down to the insertion of the deltoid.
The pectoralis minor of the shoulder girdle is a small muscle located on the upper chest and is covered by the pectoralis major. It originates on the third, fourth and fifth ribs a little sideward from their junction with the costal cartilages.
It inserts on the end of the coracoid of the scapula. The serratus anterior lies on the outer surface of the ribs at the sides just below the arm-pit) and is covered by the scapula at the rear and the pectoralis major in front. It originates on the outer surfaces of the upper 8-9 ribs at the side of the chest and inserts on the anterior surface of the medial border of the scapula. Execution Grasp the handles of the to overhead pulls with a pronated ( palm- down) grip. Bend over from the hips so that your trunk is horizontal to the ground, and place your feet wide apart.
Your back should retain its normal slightly arched position, so that, when viewed from the side, you present a straight line from the hips through the head. Pull the handles down so that your arms are in line with the shoulders.
Inhale slightly more than usual and hold your breath as you pull the arms downward and inward.
The elbows should be bent slightly during the pull and your trunk should be held in the horizontal position. Continue the arm movement until the hands cross in front of the body. Maintain the slight bend in the arms and return to the starting position.
Exhale slowly as you bring the arms back, but keep the movement under control at all times. As the arms approach the initial position, quickly reverse directions and repeat the exercise
Muscles and joints actions In the shoulder joint is horizontal adduction in which the upper arms are moved downwards and inward in a vertical plane.
This action is performed by the middle pectoralis major, the anterior deltoid and the coracobrachialis. In the shoulder joint is also scapular abduction that involves the serratus anterior and the pectoralis minor.
Sport uses
The combination of shoulder joint horizontal adduction and shoulder girdle abduction is very important in all forward reaching and grabbing actions. In bodybuilding it is very important for chest and anterior shoulder muscle development and development of the muscles in the area under the armpits.
It is most involved in the sport of gymnastics (rings, parallel bars, free exercises), boxing (hook), in the martial arts (execution of various punches), in baseball (throwing sidearm), in football (tackling or grabbing an opponent from the side), and in powerlifting (bench press). It is also used in all the racquet sports (tennis, racquet, ball, squash, badminton) when executing the forehand stroke and the two-handed backhand.