Tutorial on the action of a low-position tensioner flying bird clamping

Tutorial on the illustration of the action of a low-level tensioner bird with a chest clamp

　　This action is an alternative action of a diagonal dumbbell bird. The difference is that the puller is an angled pull up, rather than a vertical pull up.

　　The low-level tensioner bird is a separation action (single joint action), which is generally placed at the end of the chest training.

　　　Target training muscles: upper chest; front of the deltoid muscle (auxiliary muscle group) exercise volume: 3 groups, 12 times per group　

　　Initial posture:

　　1. Set the flat bench to be 30 degrees upward, place it in the middle of the two tensioners, and install a D-shaped handle on the low-level tensioner.

　　2. Adjust the position of the flat stool so that the shoulders and the tensioner are in a straight line. Hold the handle straight, sit on the stool, and straighten your chest. Keep the angle of the elbow unchanged during the entire movement.

　　　Action process:

　　1. Contract the chest muscles, and approach each other in a wide arc shape above the chest, and squeeze hard at the top of the movement. Exhale before relaxing the strength, and then return to the original position according to the original path. Do not let the tensioner pull the elbow back too far.

　　Essentials: Since the handle is low, opening the arms outward can widen the chest B. Maintaining the curvature of the elbow can effectively portray the chest limitations.

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