T Nation

How to Perform a 'Single Iron Cross'?

After reading this article: http://www.tmuscle.com/free_online_article/sports_body_training_performance/isolated_pecs_big_shoulders_and_instant_ketosis

…I’d like to start adding in the shoulder routine mentioned, but how do you perform the single iron cross? It only demonstrates the javelin press, but not the single iron cross.

Anyone?

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Oh, thanks. That’s simple. lol Is it possible to perform with a BB of some sort? I’m just not sure if that is what CT recommends when super setting the javelin press and single iron cross.

[quote]S C 0 0 Z E wrote:
Oh, thanks. That’s simple. lol Is it possible to perform with a BB of some sort? I’m just not sure if that is what CT recommends when super setting the javelin press and single iron cross.

[/quote]
You can if you want, but a regular Olympic bar would be too much most likely, so you’d have to stick to plate-loaded barbells. But there’s no point, just go with a DB. I could only go up to 20 lbs when I did this shoulder routine awhile back.