If you want to make your chest muscles better and more sculpted, bench pressing alone won’t do it!
Although the multi-joint bench press can help you gain maximum muscle and strength growth! But we also need some auxiliary training to help us provide a stronger feeling to the chest muscles!
The rope chest is a great choice!
The rope chest clamp is an isolated chest muscle exercise! Because your arm triceps are barely involved. This will give your chest muscles a stronger pumping feeling
The rope chest press is just like the bench press, with different stimulation from different angles! Among them are high, parallel and low ropes to hold the chest!
Today I will introduce to you the trilogy of rope and rope chest clamping: high chest clamping!
High-position chest clamping: preferring the lower chest
Mainly involved joints: shoulder adduction
1. Stand in the center of the tensioner frame, fix the cable to a high position, adjust the length of the cable, and lift your chest! The body is slightly tilted forward at 45 degrees, supported by a lunge, grasping the handle with both hands, palms facing each other, elbows slightly bent and pointing slightly backward.
2. Pay attention to controlling the movements when opening, feeling that the chest muscles are stretched, and the shoulder blades are in a retracted and sunken position. When closing, try to squeeze the chest muscles, think about the two big arms trying to get closer, and pause briefly for peak contraction.
Note:
1. Because it is a single-joint action, it is recommended that you choose a slightly lighter weight and focus on the stretching and contraction of the chest muscles! Otherwise, it’s easy to move out of shape!
2. The trapezius muscles of the upper back andThe rhomboids are the antagonist muscles of the chest. When expanding the chest, they must maintain a state of retraction and sinking, and avoid the bad state of shoulder extension and internal rotation!