Three pieces of rope clamping chest (three) low chest clamping!
In the previous article "Trilogy of Rope Chest Clamping (1) and (2)" we introduced: high chest clamping and parallel chest clamping!
If you want to make your chest muscles better and more shapely, you can’t just rely on bench presses! Single-joint isolation movements will give your pecs more, and more intense, feeling!
The rope chest press is just like the bench press, with different stimulation from different angles! Among them are high, parallel and low ropes to hold the chest!
Now let’s take a look at low chest clamping!
Low chest clamping: mainly exercises the upper part of our pectoralis major muscles
Mainly involved joints: shoulder flexion
1. Located in the center of the tensioner frame, you can stand or sit. Fix the cable at the lowest position, adjust the length of the cable, grasp the handle with both hands, palms facing each other, elbows slightly bent and pointed backward.
2. Pay attention to controlling the movements when opening, feeling that the chest muscles are stretched, and the shoulder blades are in a retracted and sunken position. When closing, try to squeeze the chest muscles, think about the two big arms trying to get closer, and pause briefly for peak contraction.
Note:
1. Because it is a single-joint action, it is recommended that you choose a slightly lighter weight and focus on the stretching and contraction of the chest muscles! Otherwise, it’s easy to move out of shape!
2. The trapezius and rhomboids of the upper back are the antagonist muscles of the chest. When expanding the chest, they must maintain a receding and sinking state, and avoid the bad state of shoulder extension and internal rotation!