For those who are starting to exercise, practicing with fixed equipment is a safe and effective way to improve physical fitness and muscle feeling. Therefore, it is best to strengthen exercises with fixed equipment in the first 2-3 months of starting fitness. The chest exercise equipment is a seated chest push training device, which can effectively improve the feeling of chest muscles and improve the strength of shoulder joints, elbow joints and wrist joints. Lay a solid foundation for future high-intensity bench press exercises.
First of all, let us understand the basic essentials of seated chest pressing exercises:
1. Action essentials: First place the seat of the instrument Adjust the chair to a suitable height. The standard is that the height of the handle is the same as the height of the upper edge of the chest. Then adjust the weight. After sitting on the seat, your head, upper back and buttocks are pressed against the backrest, and your waist is drawn forward. Tighten, then raise your chest and abdomen, look straight, hold the handle with both hands, then take a deep breath, feel the strength in your chest, push the weight up, and exhale at the same time, do not fully straighten your elbow joint when pushing to the top, and then pause 1 second, return, inhale at the same time, return to the point where the two upper arms are in a straight line, exert force again, and repeat the exercise.
2. Exercise frequency and time: Practice 3-4 groups each time, and practice 15-20 times in each group. After a period of practice, you can gradually increase the weight and perform incremental exercises. Each exercise is performed in 4-6 groups, and the number of times in each group is: 20 times, 15 times, 12 times, 10 times, 8 times and 6 times.
3. Precautions: First, be careful not to straighten the elbow joint when pushing up the weight, otherwise it will cause damage to the elbow joint when failure occurs. Secondly, pay attention to always relax your shoulders when pushing up and returning to avoid stress. Otherwise, the shoulder muscles will be involved and the chest exercise effect will be reduced. The third thing to note is to rely on our consciousness to imagine the feeling of force exerted by the chest, because when we start practicing, even if the movements are standard, the force exerted is scattered. Therefore, it is necessary to rely on brain control to put the force point on the chest. Only then can the pectoralis major muscles be effectively exercised.
Friends with high training levels can also do 3 exercises after doing chest exercises with free weights.- 4 sets of heavy-weight seated chest press exercises, which will completely train the chest to failure, which will be of great help in building muscle.
