Dumbbell Birds and cable clamps are the most popular pectoral training exercises in the gym. ! Because there is only one joint involved, it is easy to find the feeling of pectoral muscle force compared to the compound movements of bench press! It is a very good choice for novices or as auxiliary training for chest muscles!
However, many people are flying birds, and the cable clamp chest can't help but wonder, is there any difference between using dumbbells and cables? Is there any difference between the two?
The difference between dumbbell chest and cable clamp!
1. Efficiency and convenience
Dumbbells are very convenient equipment, whether you are in the gym or at home, you can easily own them, and the pectoral muscles feel very good when using dumbbells to fly birds. it is good!
Compared with dumbbells, the cable trainer is less efficient and convenient in use. Only special gyms have cable trainers
2. Tension changes
From the perspective of biomechanical rope training, dumbbell and cable training There are essential differences between devices, which is also the focus of today!
When doing dumbbell flying, especially at the top of the exercise, when the arms are close, because the angle of tension is perpendicular to the ground, the tension is the smallest at this time
And the cable clamp is different, at the top of the exercise At this time, because the tension of the cable always comes from both sides of the body, the tension will not decrease at this time! This is very good compared to dumbbells!
The following are the key points for chest clamp and dumbbell fly training:
4 Should not be too abducted, the angle of the arm and torso should not exceed 90 degrees!2. Gradually straighten the bent elbow when you move upwards, and fully straighten your arms at the top of the action, let your two big arms work hard to get closer, so as to complete a larger shoulder horizontal adduction movement range , It will squeeze the chest muscles better!
3. Then the shoulder position!
The position of the shoulder is particularly important! Many people will shrug their shoulders (shoulder blades) when performing actions! The suggestion here is to keep your shoulder blades receding slightly and sinking so that your upper back rests on the stool as much as possible! The shoulders must be locked securely when the hands are opened and patted together to avoid lifting the shoulder blades
4. Movement trajectory: The trajectory of the chest clamping movement is an arc. Contract your pectoral muscles and retract your shoulders, draw an arc upwards, and imagine hugging a big tree! When closing, at the top of the action, try to get the two big arms (humeral bones) close, try to squeeze the chest muscles, the arms can be straightened, and pause for 2-3 seconds for peak contraction.
5. Decentralization stage: When the arms are opened, focus on the pectoral muscles! Be controlled! Slowly feel the pectoral muscles being stretched! And keep the tension! When you reach the bottom, you feel that your chest muscles are full of tension and full of energy! Then move on!
(picture from the Internet)
