When it comes to chest muscle training, the one that everyone is most familiar with is the bench press, especially the heavy barbell bench press. , very cool!
However, there are actually many variations of the bench press. Different equipment used, different training rhythms, different training angles and different grips will bring different experiences to your muscles and will also give you a different experience. Add some freshness to your training!
For example, the alternating bench press, reverse grip bench press, floor bench press, 1 and 1/2 bench press, etc.
In addition to these< /strong>, today I would like to recommend to you the use of cable Cable trainers for bench press training!
This is a great bench press training, and its training effect on the chest muscles is no less than that of barbells and dumbbells
Benefits of using cables for bench presses:
1. Cables are different from other fixed equipment. They also have free and flexible movement trajectories, and are free like barbells and dumbbells. Weight can well develop your movement control ability, instead of being led by a fixed track!
2. Using cables (D handles) to perform bench presses has a greater range of motion than barbells and dumbbells, which will give your chest muscles greater stimulation and does not require you to hold them with your hands. Bulky barbells and dumbbells!
The following is an action demonstration
1. Choose a narrower gantry, then adjust the pulley to the lowest position, then place the incline chair in the middle of the training frame and lie down On the chair!
2. The action is the same as the traditional bench press. Choose an appropriate weight, then hold the handle firmly and start the bench press. When pressing up, keep your arms close and squeeze the chest muscles
3. When falling, feel the chest muscles being slowly stretched. Keep the forearm vertical to the ground at the lowest point of the movement. The angle between the upper arm and the torso is about 45 degrees
Training Tips: < /strong>
You can choose a heavy weight with the same weight as dumbbells, but be aware that cable bench presses also require very strong control ability!
It is recommended to choose an incline chair so that when falling, Don’t reset the weight plate before it reaches the bottom!
If you don’t have a narrower cable trainer, you can alternate with one-handed bench press!
Other points are similar to the traditional one! Just like the bench press, stabilize the scapula (slightly retracted and lowered) and the shoulders should not be too abducted!