Search
Language
4 most important cage exercises
Table of Contents
1. Squeezing the bar
Exercise that involves dropping and squeezing the straps with a load in the lying position is considered one of the most important 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 exercise, there is a significant increase in the activity of the upper part of the body.2. Squeezing in a tight grip while lying down
The variation assumes a grip exactly on the shoulder width and a release around the elbow joint below the nipple line. Due to the elongation of the range of motion and changes in the relative position of individual bones, this is a more difficult version.3. squeezing bars on a bench with a positive impact
Many people believe that this will isolate the upper part of the breast muscle (the top of the chest) Unfortunately this is not possible. The breast muscles work as a whole when moving straight in the shoulder joint and when bringing the horizontal. However, when setting the bench under the positive shoulder, its activity can be increased.4. squeezing bars on a bench with a negative impact
Because of the location of the body parts, the range of motion is reduced, which doesn't translate into greater activity of the breast muscles.5. Pumps on the gloves
This is the second in terms of the complexity of exercises involving the breast muscles. Of course, when it comes to the muscles of the chest. Unfortunately, many people neglect their exercise in strength training and may have to make a significant contribution to achieving the goals of both strength and hypertrophy. In exercise, the body is lowered and lifted by bending and straightening the elbow and shoulder joints (the legs are placed on the shoulder straps). However, in this situation, it is important to find a version that also involves a slightly smaller movement of the arms.6. Squeezing the hunting while you're lying down
This is one of the better exercises to develop the chest muscles well and symmetrically. Using the hamstring expands the range of motion, which directly increases the activity of the larger breast muscle. Additionally, one-sided exercise can eliminate the disproportion in the structure of the breast muscles. In addition to the greater work of the chest muscle, the muscle of the rotator cuff increases activity, which must stabilize the joint.7. Isolation exercises of the greater breast muscle
The above exercises are mainly performed in horizontal or vertical repulsion movements. However, of course, the main function of this muscle must be horizontal compression (i.e. the movement in which the extended arms must be joined). It may resemble performing a loud and loud clapping or a gesture of embracing the other person. It is in this movement that various types of insulating breast muscles are performed. In contrast to the movements performed during their isolation exercise, however, it is possible to increase the intensity of the muscle. Through this phase of contraction and tightening, the muscles can be adjusted to prolonged exertion after prolonged stretching (TUT) but the tension and tension of the exercise should be maintained.
