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

( DB single pectoral cross )

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Name of exercise  Resist shld horiz add uni w/wt
Other names of exercise DB single pectoral cross
Description of exercise DB single pectoral cross exercise, also known as the single arm chest fly, is a strength training exercise that targets the pectoral muscles. To perform this exercise, you will need a pair of dumbbells and a flat bench. Start by lying on the bench with your feet flat on the ground and your arms extended above your chest, holding the dumbbells. Slowly lower one arm out to the side, keeping a slight bend in the elbow, until your arm is parallel to the ground. Then, using your chest muscles, bring the weight back to the starting position. Alternate arms and repeat for the desired number of repetitions. This exercise helps to increase chest strength and improve muscle definition.
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
  • Hold weight in hand.
  • Hold arm out to side, elbow straight.
  • Pull arm inward, across body.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

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

  • Increased chest muscle strength
  • Improved pectoral muscle definition
  • Enhanced upper body stability
  • Increased range of motion in chest muscles
  • Improved muscular balance between left and right sides
  • Can be done with minimal equipment
  • Can target specific areas of the chest
  • Can be modified for different fitness levels
  • Can help prevent muscle imbalances and injuries
  • Can be incorporated into a full body workout routine

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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 single pectoral cross exercise should be avoided if you have any existing shoulder or chest injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you have any pain or discomfort during the exercise, as this could indicate an underlying issue. Additionally, if you are new to strength training or have not properly learned the correct form and technique for this exercise, it is best to avoid it until you have built up enough strength and stability. It is important to listen to your body and consult with a professional trainer or doctor before attempting this exercise.

    • 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 appropriate weight for your fitness level
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Avoid arching your back
  • Do not lock your elbows at the top of the movement
  • Breathe consistently throughout the exercise
  • Avoid swinging your arms
  • Keep your shoulders relaxed
  • Do not let the weights touch at the bottom of the movement.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Shoulder instability
  • Shoulder bursitis
  • Shoulder tendonitis
  • Shoulder arthritis
  • Shoulder dislocation
  • Shoulder fracture
  • Shoulder sprain
  • Shoulder strain
  • Shoulder tendinopathy
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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