GymPlan AICrucifix
Crucifix is a beginner isolation strongman that mainly works your shoulders, with help from your forearms.
💪 Shoulders🏋️ Other📈 Beginner🔗 Isolation🎯 3 sets of 20-60 seconds
How to do the crucifix
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Muscles worked
Primary: ShouldersSecondary: Forearms
Sets and reps
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
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Exercises that train the same main muscle.
FAQ
What muscles does the crucifix work?
It mainly works your shoulders; your forearms assist.
How many sets and reps of crucifix should I do?
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
Is the crucifix good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.