Machine of the Month - D5 arm cross

Strong Chest with the D5

The D5, or arm cross, isolates and strengthens the pectoral muscles of the chest. 

This machine is a great addition to a training program as the pectoral muscles, or pecs, provide stability for the shoulders and the body’s skeletal structure. Having a strong upper body helps in a number of everyday movements, such as, pushing yourself up from the floor or bed, pushing open a door or moving a heavy object. 

Important Technique Points

  • Ensure that the pressure is exerted from your elbows and lower arms, not your wrists or hands
  • When at full contraction (elbows together), make sure your shoulders aren't protracting (pushing forwards) as this can cause neck tension
  • Be sure to keep your back fully on the backrest and avoid arching your back. This ensures you are isolating the targeted muscle group
  • While performing the exercise, ensure that you do not open your arms more than 180 degrees to avoid over stretching the joint capsule

If you would like to add the D5 to your training program, be sure to talk to an instructor.

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