In chest training, the middle seam area can be described as "the most difficult of all". The thickness of both sides of the middle seam of the chest muscles of bodybuilding stars is consistent with the entire chest muscle, and the middle seam is narrow and narrow, like a line. For people who have practiced for many years, the entire chest muscles tend to become weaker toward the middle, which is in no way consistent with the development of the two sides. Why are the effects so different when doing the same bird movement? The reason lies in the technical details. This article will start with the details of the flying bird's movements.
1. Lying dumbbell fly
Lie on your back on a narrow bench, hold the bell in both hands, and the forearm and upper arm form an angle of about 135 degrees. During the movement, do not raise your neck to lift your head off the bench for assistance.
When lowering the dumbbell, focus on the chest seam. Use the tension of the chest muscles to control the slow lowering of the dumbbell. At the same time, fully inhale and lift the chest to the full extent. When lifting, rely on the contraction of the chest muscles to drive the arms upward until the dumbbells touch. This can avoid excessive participation of the shoulders and back. In order to make the movement more accurate, you can imagine holding a large beer barrel and keep saying "Hold it!"
In addition to maintaining a 135-degree angle between the forearm and the upper arm, this movement Outside, the entire arm shape should be rounded, with the wrists slightly tucked in, forming a hug-like shape. If you only use your arms to hook the dumbbells tightly and stiffly, it will be easy to use the shoulders as the starting point for exerting force. Although it seems that you are trying to do a fly, it is actually "seemingly in harmony but not at all". The main exercise is the anterior deltoid muscle of the shoulder. It has little effect on the midline of the pectoral muscles.
In order to fully stretch the pectoral muscle fibers, the weight used should also be moderate, with 8-15 times/group being appropriate. The first set should be about 15 times, then do 3 sets of 10-12 times, and the last set can be reduced to 8 times, completing a total of about 5 sets. The fly exercise is different from the bench press. The bench press can be reduced to 1-3 times after multiple sets of training, and the effect is still very good. Flying requires a certain number of repetitions to cumulatively stimulate the raphe muscles. Excessive load will not only affect the range of motion and stretching effect, but also easily cause damage to the shoulders and elbows.
During training, some people like to hook their necks and lift their heads off the bench to assist. This is a very bad habit. Raising your head will inevitably make you move your shoulders, which is not conducive to fully inhaling and raising your chest. The shoulder lift mainly exerts force on the shoulders and back, and has little exercise effect on the chest. In order to correct this error, you can first lower the weight, set the number of times at about 12 times, deliberately experience the correct way of exerting force, and then gradually increase the weight after the movement is finalized.
2. Butterfly machine clamps the chest (Butterfly Flying bird)
The advantage of the butterfly machine chest clamp is that the tension on the chest muscles is constant and will not change due to changes in the position of the arms. Because it can take a "bridge" action and make it more comfortable. The elbows are touching, so the movement range can be larger and the safety is better. It not only has a strong stimulating effect on the middle and lower chest seam (the main stimulation area of the lying dumbbell fly), but also can be changed by changing the grip. The form of the handle focuses on stimulating the upper part of the chest seam.
The correct action is: adjust the height of the stool, sit on the stool, hold the handle, and press the elbows against the baffles. The range of movement can be through the upper sides. Adjust the hole position of the half-moon plate. Use the "bridge" action, that is, just put your upper back against the backrest. When opening, inhale fully, stretch your shoulders back as much as possible, and focus entirely on the chest seam. Control to fully stretch the chest muscles. If you are practicing in front of a mirror, you should pay attention to the stretching of the chest muscles, so that you can better focus on it. When you close the elbows, pause briefly and perform 1-2 peak contractions. Seconds. At this time, it will feel more strenuous, unlike when the dumbbells are in contact, it is less laborious. You can only make up for the loss of tension by tightening the chest muscles as hard as possible, or by separating them a little distance apart (without waiting for the arms to be perpendicular to the plane of the body). 8-15 times/group, gradually lower the weight for 3 to 5 groups.
In order to better stimulate the upper chest seam, you can change the way you hold the handle: straighten your arms like a side lift. With your fists forward, use your wrists or forearms (depending on the length of your arms) to press against the baffle to perform a chest-clamping motion. Since your arms can be intertwined, the movement range is also very wide. To "stand up" the chest muscles on both sides, this is of course the result we want very much. Do 3-5 groups of 8-15 times.
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