Four Most Significant Cage Exercises

Training that involves dropping and lifting the horizontal press with a load in the lying position is considered one of the most important exercises in all strength training – not without reason. In addition to involving the breast muscles, mainly the larger breast muscle, there are also synergistic muscles that work, such as the muscles of the limbs – the triangular arms, the forearm flexed; the back muscle, the long head flexed, and the motor muscles as stabilizers of the arm. As we can see, during this training, there is a significant increase in the activity of the upper part of the body. Thanks to this, we can both develop the muscles of the upper part of the body and significantly increase the strength in the horizontal pushing movement. Together with the squat and the deadlift, pressing on the horizontal press is part of the three-part strength training. Due to its popularity and the benefits we get during this exercise, it has been studied by scientists from many angles. Despite many variables, we can cite the results obtained. – Due to morphology and structure, during pressing on the horizontal press, it is advisable to use a load of about 80% CM, which confirms a study by scientists comparing exercises using free weights and machines. It is also worth mentioning that a study by Japanese scientists correlated the results of pressing on the horizontal press with the size of the breast muscles. The study showed that people with better results in pressing on the horizontal press had a better-developed breast muscle. – Increasing the distance between the hands when pressing on the horizontal press increases the activity of the middle part of the breast muscle, both on the horizontal bench and on the inclined bench. In the case of using the underhand grip when pressing on the horizontal press, the activity of the breast muscle in its upper part (scapula) increases. Pressing on the horizontal press due to its complexity can have many variations, of which the most popular are the close-grip bench press, incline/decline bench presses, and dumbbell presses.

The variation assumes a grip exactly on the shoulder width and a release around the elbow joint below the breast line. Due to the elongation of the range of motion and changes in the relative position of individual bones, this is a more challenging version. In this variation, the three-headed arm muscles, the shoulder muscles, as well as the muscles responsible for external rotation of the shoulder joint are primarily engaged. However, due to the greater bending of the shoulder joint, there may also be an increase in the involvement of the upper – clavicular part of the chest muscle.

Some believe that this movement enables the isolation of the upper part of the breast muscle (the upper part of the chest) - unfortunately, this is not possible. The breast muscle works as a whole when moving straight in the shoulder joint and when moving horizontally. However, by setting the bench at an additional positive angle, its activity can be increased. The increased activity of the upper part of the breast muscle is likely due to its participation in the bending in the shoulder joint, and pressing the bar on a bench with an additional positive incline also requires greater bending in the shoulders. Some studies suggest that the optimal angle of the bench incline should be within the range of 30-56 degrees.

As a result of the positioning of the body parts, this leads to a decrease in the range of motion, which does not result in an increase in the activity of the breast muscles. If the aim is to concentrate on the lower sections of the breast muscle, then research suggests that wrist pull-ups have an impact on the increased activity in this region.

This is the second exercise regimen that includes the chest muscles in terms of its complexity. Many individuals disregard this aspect of strength training, but it can significantly contribute to achieving both strength and hypertrophy goals. During the training, the body is lowered and raised by bending and straightening the elbow and shoulder joints, with the hands placed on the handrails. In this case, it is worth noting the version that involves the chest muscles to a greater extent - the hands are placed slightly wider than shoulder width, and the upper body is slightly tilted.

This is one of the more effective exercises that enables balanced and symmetrical development of the chest muscles. The utilisation of dumbbells expands the range of motion, directly increasing the activity of the larger pectoral muscle. Additionally, unilateral exercises can assist in eliminating disproportions in the structure of the chest muscles. In addition to the increased activity of the pectoral muscles, the muscles of the rotator cuff, which stabilise the joint, are also activated.

The aforementioned exercises are typically executed primarily in horizontal or vertical repulsion movements. However, the main function of this muscle is to significantly increase horizontal movements (i.e., movements in which the extended arms must be joined). It can resemble performing a loud and strong clap or a gesture of embracing the other person. It is in this movement that various types of breast muscle isolation exercises are performed. However, in contrast to the movements performed during their isolation exercises, it is possible to increase the tension of the muscle. Through the phase of contraction and relaxation, the breast muscles can be subjected to prolonged exertion (TUT). However, during the execution of exercises in which maximal stretching is achieved, the likelihood of contractures decreases. However, the risk of muscle rupture increases if too heavy a weight is used. Isolation exercises that aim to remain under tension for a long time very often lead to complete exhaustion of the muscle, and then the training should be stopped. However, there are situations in which, after performing rows and pull-downs on machines, trainees still perform rows on the machine. Already during the second exercise step, trainees cannot maintain the correct technique, so other muscles take over the main work. In addition, isolation exercises do not allow for an increase in strength adaptation, which is crucial in many hypertrophic processes. Of course, isolation exercises should be part of strength training, but they must be introduced at an appropriate time, taking into account the goal, and, above all, in an appropriate number. The training of breast muscles should primarily be adapted to their anatomy, morphology, and function and allow for the improvement of motor skills such as strength, endurance, or hypertrophy.