Exercises of the Week #12 - Two Shoulder Exercises on the Cable Cross

Here are two more shoulder exercises to be done on the Cable Cross. Enjoy and do with caution.

Very fun move, heavier move, a fast move. Notice placement of arms, feels so good!!

Things to feel:

+Keep chest up, weight in heels, lean weight back using load to balance, eyes are gazing over machine, shoulder blades are together and down on back, elbows drive the weight, keep wrists straight

+Load can be higher, at least 35 to start, can go as high as 100 lbs. Remember to control the weight, don't let it pull you off your balance point. 3 sets of 10-20 reps

Things to feel:

+Chest is lifted, keeping shoulder blades engaged and connected to the back, abs full and moderately contracted, feet are stable on the ground, knees slightly bent staying directly over the feet, Hips are softly bent.

+Something specific to watch out for, the shoulder's should stay down, there should be no migration of shoulder blades to ear level! The weight should be pinning the Shoulder blades onto the back, elbows doing the pushing!

+Hands never drop below the jaw! No snapping the arms through endpoint, elbows do not lock out!

+Pace should start slower, inhaling on the down and exhaling on the push

+Starting weight is 10-20 lbs for 2-3 sets of 15-20 reps. For more challenge you can increase the resistance to a 10 rep weight, Do Not Loose the Attention to Form! Feel the entire body screaming with tension and pressure.