EXECUTING SINGLE ARM MACHINE CHEST PRESS
What are the chest press machine differences from the press of dumbbells or work with a barbell? Any simulator has advantages and disadvantages in comparison with free weights. But the main feature of any simulator is that the simulator has less muscle stabilizers
What muscles are involved in working in MACHINE CHEST PRESS ?
This is the traditional muscle muscle group:
- FRONT DELTA
The technique of performing the bench press in the simulator for training the pectoral muscles.
- Press your back to the bench (the loin touches the simulator so you eliminate the “bridge” and the cheating)
- Take a deep breath (this is so that your chest opens, and the pectoral muscles stretch out before hard work).
- Do not think about the simulator. Think about what you need to push the weight of elbows. This way you turn off the triceps because the extensors of the hand will be less involved. Your goal – training of the chest and not triceps. So imagine that your arms end in elbows.
- During the movement, we push our elbows towards each other and not “move the weight”. So you can maximally involve the chest in the work.
- Do not straighten your arms completely (in the elbows) when you reach the top point. So the load will go from breast to triceps, which you do not need.
- Try to work “inside the amplitude” in order to maintain a constant tension in your pectoral muscle. Down do not throw weight. Do not stretch your elbows to the top at the top.
Pressing in SINGLE ARM MACHINE CHEST PRESS does not different pressing from the bench PRESS WITH BOTH HANDS, it’s just a more concentrated bench press.
Perform 4 approaches in which there will be 10-12 reps, rest between approaches should be 90 seconds