The pectoralis major isn’t just responsible for flexing and adducting the humerus—it also plays a key role in medial rotation of the arm, like during an arm wrestle. Dr. John Basmajian highlighted this in Muscles Alive, noting the muscle’s strong activation during resisted internal rotation.
Try this cable crossover variation to maximize pec contraction:
- Use two independent rope attachments instead of D-handles on a cable crossover unit.
- Grip the ropes supinated (palms facing forward).
- As you bring your hands together, rotate from a thumbs-up to a thumbs-down position.
Keep the weight moderate, focus on the contraction, and feel the difference!
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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