Parallel rope flying bird (breasted) GIF diagram tutorial

Parallel rope flying bird (chest-climbing) GIF illustration tutorial

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

　　But if it comes to stimulation of the chest muscles, flying bird (chest-climbing) is definitely the best!

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

　　Rope chest clamping is also like bench press Like, different angles and different stimulations! Among them are high-level, parallel, and low-level ropes to clamp the chest!

　　Today I will introduce to you the middle of the chest: mainly for the middle of the chest muscles

　　How to do it? Let's take a look!

　　Preparation posture:

　　Adjust the tensioner to the most parallel to the shoulder! 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, and the lunge support Support, hold the ring with both hands, bend the elbow slightly, extend your arms forward and downward, and your palms face each other.

　　　Address 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 stretch 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, 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!