DB Pectoral cross exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB Pectoral cross )

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Name of exercise  Resist shld horiz add bil supine w/wt
Other names of exercise DB Pectoral cross
Description of exercise The DB Pectoral cross exercise is a weight training exercise that primarily targets the pectoral muscles, also known as the chest muscles. It involves using dumbbells to perform a cross-body movement, where the arms are brought together in front of the chest in a hugging motion. This exercise also engages the shoulders and triceps to a lesser extent. It can be done in a standing, seated, or lying position, making it a versatile exercise. The DB Pectoral cross helps to improve upper body strength, enhance muscle definition in the chest, and can also be beneficial for improving posture and balance. It is a great addition to any upper body workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, arms out to sides, elbows straight.
  • Hold weights in hands.
  • Lift arms up to middle, keeping elbows straight.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Flexion, Adduction, Horizontal Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger chest muscles
  • Improved posture
  • Increased upper body strength
  • Better balance and stability
  • Enhanced athletic performance
  • Toned and defined chest muscles
  • Improved push-up and bench press strength
  • Reduced risk of shoulder injuries
  • Increased muscle endurance
  • Improved overall upper body appearance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The DB Pectoral Cross exercise should be avoided if you have any pre-existing shoulder or chest injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for individuals with low back pain or who have recently undergone any surgery in the chest or shoulder area. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate any existing injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use an appropriate weight for your fitness level
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Avoid locking your elbows at the top of the movement
  • Keep your shoulders relaxed and away from your ears
  • Breathe regularly and avoid holding your breath
  • Stop immediately if you experience any pain or discomfort
  • Do not arch your back excessively
  • Use a spotter if needed

    • Helpful in Diseases

  • Pectoral Cross exercise is helpful in the following diseases: Pectoral muscle strain
  • Pectoral muscle tear
  • Costochondritis
  • Tietze syndrome
  • Pectoralis major tendonitis
  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Shoulder arthritis
  • Thoracic outlet syndrome
  • Breast cancer rehabilitation
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Bronchitis
  • Emphysema
  • Coronary artery disease
  • Heart failure
  • Hypertension
  • Obesity
  • Diabetes
  • Osteoporosis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Anxiety
  • Depression.

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    Frequently asked questions

     

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