High-position rope flying bird (chest-clamp) GIF teaching illustration

Rope-clamping chest is an isolated exercise for the chest muscles! Because your triceps and deltoid ant buns are hardly involved. This will give your chest muscle a stronger pumping feeling

　　Although it occupies the core position of the chest muscle exercise like bench press... but it is really incomparable to the chest muscle feeling

　　High Cable Chest Fly)

　　The high-level zipline bird is a lower chest training movement, one is very difficult to master.

　　Preparation posture:

　　Stand in the center of the tensioner frame, adjust the length of the cable, and straighten the chest! The body leans slightly forward 45 degrees, lunge support, hold the ring with both hands, bend the elbow slightly, extend the arms forward downward, and the palms are opposite.

　　The key points of this action are to control the movement when opening, feel the chest muscles being stretched, try to squeeze the chest muscles when closing, and make a little pause to contract the peak. Do not lean forward severely in order to pull up a larger weight. The key point of this action is to make the chest muscles more fully Extend and squeeze as much as possible, the weight used is secondary.

　　When both hands are opened, the elbow should be slightly flexed and pointed to the roller direction at the end of the zipline.

　The most common problem is that when the elbow is raised, slowly turning from pointing upward to the rear, and using the internal rotation of the shoulder muscles as compensation.

　　In addition, many beginners will constantly push down the position of the strength concentration handle, thinking that the farther away from the chest, the better. However, when the shoulder cannot be stable, compensation will form a round shoulder state before the shoulder push, which will increase the pressure on the shoulder joint, which will greatly limit the use of the pectoralis major muscle.

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