< strong>3 common mistakes in rope clamping to correct!
Bad training habits are a key point that makes it difficult for you to make progress! Especially if you don’t notice! Although some mistakes won’t cause you harm! But one thing is for sure, it will greatly reduce your training effect and make your sweat flow in vain!
Among the single-joint chest exercises, the rope chest clamp is everyone’s favorite! But many people make the same mistake in their movements!
As mentioned before! Wrong actions are ineffective! But don’t worry we’ll help you correct it so you can be better at your next chest workout!
Mistake 1: Move your elbows!
All single-joint movements in the chest have one thing in common: the elbow is locked and remains in a slightly bent position during movement (shoulder adduction). That is to say, the degree of elbow bending needs to remain unchanged throughout the movement, just like drawing an arc to hug a barrel or a tree
However, many people Changed their elbow position, specifically extending their arms at the bottom of the movement. The problem is that you are using too much weight on your fly. This problem is especially common when it is too heavy. But the problem is that cable flyes are essentially a single-joint movement, but you make it multi-joint, which means that the triceps and shoulders are doing some of the work that the chest should be doing.
Solution: Don’t be greedy for weight, use a lighter weight. action! The elbow joint remains fixed at all times!
< /strong>2. Keep your feet together
Many people are When performing a rope clamp, you will stand with your feet together! This will make it impossible for you to stabilize your body and maintain balance as the center changes.
Solution: Use lunges (cross steps). Cross steps will give you a more stable platform! Let you focus on the contraction of the chest muscles!< /p>
3. Not using multiple angles
This is the most common problem that many people have when using ropes to clamp their chests. , they always keep the roller skates at the same height! This is not a wise move!
By moving the rollers from high to low, you can change the angle of the pull on the chest fibers so that you can work the entire pectoral muscle. , you can also focus more on strengthening your weak parts.
The higher position focuses more on the lower edge of the chest muscles, the lower position focuses more on the muscle fibers of the upper part of the chest, and the middle position can be better. Targets the muscles in the middle of the chest!
Solution: Mix them up! Don’t always exercise at the same angle! One way is to mix a variety ofSwitch between the high and low points by clamping the chest, and the other is to change the position for a period of time!
(Note: FollowFitness Bar WeChat public platform, search the subscription account for "Fitness Bar Network" or "Click to scan and follow”)
Recommended attention:
Chest warm-up—gif illustration of warm-up actions before exercising the chest muscles
Squeeze the chest muscles - GIF illustration tutorial of opposite-grip dumbbell bench press
Make your chest muscles fuller: 3 excellent training tips