Sternum Lifter 4.0 (double cable machine)

Ok, so here is a new variation of "Sternum Lifter" that I came up with a few days ago. Basically this one is much like the 3.0 version but may be a little easier to perform as long as you have a double cable machine (probably at the gym).

I recommend that you read trough the text; the 3.0 version which can be found on this blog. Please make a comment and tell what you think about this one.

                                                                                      Sternum Lifter 4.0

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Update of Sternum Lifter 1.0 and 2.0 to 1.1 and 2.1

I have now an update to both Sternum Lifter 1.0 and 2.0.

It is the exactly same type of update to them both. After this update I will call them 1.1 and 2.1.

I have noticed during my development of Sternum Lifter 3.0 that it is more effective to incorporate a constant activation of the pectoralis minor muscles during these exercises. The actual reason to update the older versions is because the third version is completely different and demands some sort of more complicated equipment. Some people may prefer to still perform the older ones. 

After these updates they will be (according to my experience) a lot more effective.

The update to them both: Just fixate your arms in the air (the highest point) instead of moving them up and down. Except this, just perform them as described on my blog. I also think that they will be much easier to perform after this update.

Even though they now are updated, I will still recommend the 3.0 version as the primary one because you can use heavier weights and therefore lift the sternum more effective.

And also, don’t forget to exhale (not inhale) and lift and arch your upper back towards the ceiling in the top position. It’s the same for all of them. Just don’t lift yourself too highly, just a few centimeters.