Continuing with our beginner’s Guide, we today describe an exercise that works muscles located in the upper train, specifically ask the work of the pectoral and a machine used for this purpose: the contractora of chest. It is of openings in contractor’s chest.
Technique of execution of openings in contractor’s chest
To start the exercise We should sit in the specific machine: the Breast contractora, having previously selected the weight to mobilize and located the seat so that You elbows are at equal height to the shoulders by placing the first on pads. We put arms perpendicular to the torso and bend your elbows so that between arms and forearms forming a right angle. With the relaxed wrists, we started the movement.
We inspire and started from the elbows motion. While we exhale push inward until your arms close before us through the contraction of the pectoral muscle. Slowly return to the starting position.
Muscles worked with openings in contractor’s chest
This exercise allows you to stretch out the pectoralis major and long series causes a great congestion of this muscle. In addition, the sternal portion of the pectorals are requested during contraction and approximation of the elbows.
Secondarily to the chest, prompted the effort with this exercise of the coracobrachialis and the short portion of the biceps.
It is a movement that allows you to gain strength in the muscles worked so it is highly advisable for beginners prior to the implementation of more complex exercises.
Tips and common mistakes to make openings in contractor’s chest.
- Tilt the torso forward: If we are inclined to put together elbows before us is very likely that the selected weight is excessive, you have to try with less weight. In addition, we will be preventing to work correctly the pectoral and participate to a greater extent the deltoid. The torso should stay still during movement.
- Join all arms: If we unite all arms will change the position of the shoulders and ejerceríamos one pressure greater on the deltoids, when in reality we want to concentrate the effort on the pectoral.
Diagram of chest of drawers construction.
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