DumbbellsIsolation movements such as flyes and cable chest presses are the most popular chest muscle training movements in the gym! Because only one joint is involved, it is easier to find the feeling of exerting force on the chest muscles than with compound movements such as bench presses! It is a very good choice for novices or as an auxiliary training for chest muscles!
However, many people are doing flyes, and they can’t help but wonder, is there any difference between using dumbbells and cables? Is there any difference between the two?
Dumbbell chest clip and cable chest clip The difference!
1. Efficiency and convenience
Dumbbells are very convenient equipment. Whether you are working out in the gym or at home, you can easily own and use them. The chest muscles feel very good when performing flyes with dumbbells!
Compared with dumbbells, cable trainers are less efficient and convenient to use and can only be found in specialized gyms. With cable trainer
2. Tension changes
From a biomechanical point of view, there is an essential difference between dumbbells and cable trainers, which is the focus of what we are going to talk about today!
When doing dumbbell flyes, especially at the top of the movement, when the arms are close together, because the angle of the tension is perpendicular to the ground, At this time, the tension is the smallest
But the cable clamp is different. At the top of the movement, the tension of the cable always comes from both sides of the body. Side, the tension will not be reduced at this time! This is very good compared to dumbbells
The following are several key points for chest clamping and dumbbell fly training:
1. Shoulders It is not advisable to abduct too much, and the angle between the upper arm and the torso should not exceed 90 degrees!
2. When moving upward, gradually bend the Keep your elbows straight and fully straighten your arms at the top of the movement, bringing your two upper arms closer together. This will allow you to achieve a greater range of shoulder-level adduction and squeeze your chest muscles better!
3. Then there is the shoulder position!
The position of the shoulders is particularly important! Many people will shrug (scapula lift) when performing movements! The suggestion here is to keep your shoulder blades slightly retracted and sink, so that your upper back Try to hold up the stool! When opening and closing your hands, your shoulders must be locked to avoid lifting the shoulder blades
4. Action track: perform clamping The trajectory of the chest movement is an arc. Contract the chest muscles and adduct the shoulders, draw an arc upward, and imagine hugging a big tree! At the top of the movement, try to keep the two big arms (humerus) close together and squeeze as much as possible. Press the chest muscles to straighten the arms, pause for 2-3 seconds for peak contraction
5. Lowering stage: open the arms. Focus on your chest muscles! Slowly feel the chest muscles being stretched! When you reach the bottom, feel that your chest muscles are full of energy!