IRON CROSS & HOLD

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Think of this as a regular Cable Crossover, but against a much steeper angle. Attach D-handles to two high pulleys either side of you, take a handle in each hand then step forward. I like to get into a split-stance for extra support.
  • REP: Keep your chest up & shoulders pinned back as you drive the D-handles down towards your thighs by squeezing your pecs hard. Your hands will meet at the bottom. Turn your hands so your palms face forward, this will help you squeeze every last bit of life from your pecs. The final rep has us hold the bottom position for time.
  • TIP: Do not lock your fingers together.

MUSCLES WORKED BY THIS EXERCISE:

  • Chest
iron cross hold exercise

ALTERNATIVE EXERCISES: