Low Cable Chest Fly GIF diagram tutorial

Low Cable Chest Fly)

Bench press has always dominated the training of pectoral muscles! Multi-joint composite movements can make you stronger and more comprehensive development

But if the stimulation of the pectoral muscles, flying birds (chest clips) are definitely the best!

Rope chest clamping is an isolated exercise for pectoral muscles! The joint movement involved is shoulder retraction

Rope chest clamping is also like bench press, with different stimulations at different angles! Among them are high, parallel, and low ropes clamping!

Today I will introduce low chest clamping: mainly for the upper part of the pectoral muscles!

How to do it? Let's take a look!

Preparation posture:

Adjust the tensioner to the lowest end! 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 on both hands, micro Bend your elbow slightly, stretch your arms forward and downward, and your palms are opposite.

Address to control your movements when opening, feel the chest muscles being stretched, try to squeeze your chest muscles when closing, and make a little pause to contract peaks. Do not lean forward so hard in order to pull up a larger weight. The key point of this action is to stretch the chest muscles more fully and squeeze as much as possible. The weight used is secondary.

Small details

1. Do not do high-weight stretches with low frequency to avoid shoulder injury. 10 to 15 times per set.

2. Keep the angle of the elbows unchanged during the entire movement.

3 When lifting up, rely on the contraction of the chest muscles to drive the arms upwards, pay attention to focusing on the chest muscles, and feel that the chest muscles are being pulled and contracted

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Related recommendations 　　Classic movements of pectoral muscles: full analysis of dumbbell flying birds!

Which exercise, dumbbell bench press or dumbbell flying birds?

Don't do dumbbell flying birds well?—Try rope flying birds first!