Sunday, December 23, 2012
Purpose of the exercise :
This resistance exercise seeks chest. This is an isolation exercise that limits the involvement of other muscles. It can work over a wide range.Targeted Muscles :
The muscles during movement are the chest, the anterior deltoid, the brachial camisole and serratus anterior. It affects both the upper and lower part of the pectoralis major.
Muscular sensations are worn on the outside when the arm back far back and on the internal part (sternum) when very tight arms against one another.
It is this movement of horizontal adduction of the arms (they are close to each other) under the action of the pectoralis major, anterior deltoid and brachial coraco. At the same time the shoulder blade and moves away from the column under the action of the pectoralis minor, and the serratus anterior to allow the arm to move well on the front.
Running the exercise :
Start by adjusting the seat height so that the shoulder joints and elbows form a right angle (90 ° C). Sit upright in the lumbar sticky against the backrest. Enter the wrists and place the forearm against the media. The easiest way is to grab a handful, to bring to yourself and then enter the other handle. This avoids quartered. The knees are bent and your feet flat on the floor, shoulder width apart shoulders. Bring wrists against each other while exhaling. Return to the starting position.
Breathing :
Inhaling the handles away from each other. Exhale bringing the handles against each other during the concentric phase.
Safety :
It must not be too elbows back when you return to the starting position, because it strongly stress the shoulder joint. Limit the amplitude depending on your flexibility.
The back must remain pressed against the backrest. Make the movement slow and controlled manner to fully experience the work of the chest.
Alternatives :
Some exercise machines help keep your arms parallel to the ground (arms straight, elbows slightly bent). This is equivalent to one year apart but dumbbells lying machine.
Other exercises for Chest :
