IRON CROSS

[shiftedShapes]

This is the ultimate exercise for chest growth.

I have been doing them less then two months and it looks like my pecs are about 2 inches thicker.  Get a pair of elite rings (they are around $75) and start working on them.  You might be too weak to lower yourself to parallel when you start out, but you will still see the benefits very quickly.  They are also awesome for shoulders, biceps and lats.  Really I think they are probably the best upper body exercise out there.

[Master Blaster]

Do you ever do reverse flys with them? Probably not as hard, but a popular old school excercise from what I've read.

[Brixtonbulldog]

Male gymasts are super muscular.. habing that kind of body control makes you very dense.

[shiftedShapes]

Do you ever do reverse flys with them? Probably not as hard, but a popular old school excercise from what I've read.

actually they are even harder

but yeah I'm trying to work up to a fly pull up

[shiftedShapes]

Male gymasts are super muscular.. habing that kind of body control makes you very dense.

I also feel like my shoulders are more stable now.  I almost never get the kind of pain around my rotator cuffs that I used to get from heavy benching and dips

[Brixtonbulldog]

How expensive is the whole set up and how much room does it take up?  I assume the gym isn't going to let me start meddling with this stuff on their equipment.  Can I just hang the rings from anything or is there some sort of stand I have to assemble?

[Andre Nickatina]

You think when the guy came up with the idea to invent the bong, a blacklight popped up over his head?

[Andre Nickatina]

I like the FedEx driver, because he's a drug dealer and he don't even know it. And he's always on time!

[funk51]

larry scott former gymnast

[shiftedShapes]

How expensive is the whole set up and how much room does it take up?  I assume the gym isn't going to let me start meddling with this stuff on their equipment.  Can I just hang the rings from anything or is there some sort of stand I have to assemble?

the rings are about $75 (google "elite rings") and you can hang them anywhere, on a pull up bar , from scaffolding, in a playground.  There's a ton of great exercises you can do on them as well.

[shiftedShapes]

larry scott former gymnast

You know that makes a lot of sense.  He probably had the best Bis of any Mr. O and if you look at the olympic gymnasts a lot of them have incredible biceps development.  They never do curls either, it's all the straight arm strength work that builds the biceps (planches, levers, iron crosses etc.)

I don't consider myself to have very good Bis genetically, but they are starting to look really big.