Iron Crosses (stretch)

Technique

How to perform Iron Crosses (stretch)

1. Lie face down with your arms out to the sides near shoulder height and your palms toward the floor.
2. Keep the arm on the side you are stretching supported on the floor; its elbow may be bent as in the demonstrated setup.
3. Roll your hips and chest toward that side, allowing the upper leg to cross behind the lower leg as the chest opens away from the grounded arm.
4. Let the upper foot rest behind you for balance and use your free hand for control if needed.
5. Settle into a gentle stretch across the chest rather than trying to reach the foot toward the opposite hand or twist as far as possible.
6. Return slowly to face down, then repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.