< strong>One-Arm Chest Clamp
The Cable Chest Clamp is a training action that is very popular among many fitness enthusiasts. It can help you strengthen your chest muscles very well, because it is a single-joint action, which is relatively It’s easy to find the feeling of your chest muscles!
Usually we use two handles for chest clamp training, but today I want to introduce to you the one-arm chest clamp!
Benefits of holding the chest with one arm:
1. Improve muscle imbalance
Are you You feel that the size and sensitivity of your chest muscles on both sides are slightly different, and using one-arm training can help you correct this situation!
2. Enhance core anti-rotation ability!
The single-arm action cable will generate a side force that will try to pull and rotate your torso. At this time, you need to activate your core muscles to resist this force. Strength to maintain the stability of the spine, which helps you increase anti-rotation core strength!
3. When performing single-arm training, you can use your other hand to hold your chest, which will help you feel the contraction of your chest muscles better!
The following is the action process and precautions for performing a one-arm chest press:
Adopt a normal standing posture, set the pulley to a position slightly lower than your shoulders, choose a suitable weight, and hold the handle with one hand.
Maintain the stability of the trunk, fix the elbows with a slight bend, and then activate the chest muscles to drive the shoulders to draw a horizontal arc inward until the chest muscles are fully contracted and stay for one second, thenThen slowly open it outwards!
Notes:
1. The key point to pay attention to during the movement is to maintain the stability of the trunk, and keep the trunk as long as the upper limbs are moving. It is as stable as a steel bar and does not rotate!
2. When retracting inwards, keep your upper arms close to the midline of the body, so that the chest muscles can contract to the maximum extent!
3. The elbow joint is slightly bent and fixed!