Illustrated tutorial on chest clamping action in reverse sitting position
There are two chest clamping devices Types: 1 is the butterfly machine chest clamp (curved arm) 2 is the straight arm chest clamp
The reverse sitting chest clamp is not actually a chest training movement, because the direction of the force is Instead, the force is more concentrated on the shoulder deltoid and back muscles.
The action is like this: The straight-arm chest clamping device is adjustable. Adjust the handle to the end, sit facing the back of the chair (reverse sitting position), and do the reverse The movements of flying birds.
Similar actions: Chest clamping with instruments, Chest tensioner, Standing shoulder tensioner fly, Reverse flyes, etc.
Target muscles to exercise:Rear deltoid muscles of shoulders, Chest muscles, rhomboids, trapezius
Starting position: Stand on the butterfly machine in reverse, holding the handle with both hands (the tiger's mouth faces upward). Then place your hands in front of your chest, keeping your elbows bent and pointed outward. Point your palms toward you or palms of your hands face each other. This is the starting position.
Action essentials:
1. Do the opposite movement of butterfly machine clamping your chest, tighten your core, keep your back straight, draw in your shoulders to exert force, and then move as far as possible along the arc Rear swing arm.
2. Use your shoulders and elbows to drive your arms back, rather than using your hands. Keep your elbows slightly bent when swinging your arms back, and keep your waist straight during the movement.
3. Swing your arms until they reach your side and squeeze for a moment. With your arms under full control, slowly return to the starting position and repeat. Keep your elbows slightly bent throughout the exercise.
Quantity: Do 3 to 4 groups of 10 to 15 times each.
Key tips:
,You can also replace the butterfly machine with a tensioner
< strong>,In order to obtain the most powerful contraction of the back shoulder muscles, the shoulders and elbows must be used to drive the arms to swing throughout the movement.
,When exerting force, the further back the arms and elbows are, the more the muscles of the posterior deltoid and mid-back are exercised. So full range of motion is important for muscle contraction.
, Hold your breath when swinging your arms backwards, which is very important for stabilizing your movements and strengthening your muscles. Exhale at the end of each movement.
Reverse sitting position with chest clampingDetailed video tutorial: