How to train chest muscles with arm bars, chest muscle training method with arm bars

Arm bars are a commonly used exercise equipment. Because they are relatively small in size, they are more convenient to use. People use arm bars to exercise the biceps in their hands, but they can also exercise the chest muscles at the same time. Because when using arm bars, the muscle groups between the arms can be fully exercised. If you want to use arm bars to exercise your chest muscles, you need to pay attention to the key points of the exercise.

1: This exercise allows you to bend your arms while raising them, which can make your brachialis muscles more effectively exercised. Starting position: Hang the two handles on the high pulleys on both sides, stand in the middle, hold a pulley in each hand, palms facing up, and extend your arms to the pulleys on both sides and parallel to the ground.

2: Action: Bend your elbows and pull the handles on both sides toward your head in a steady motion, keeping your upper arms stable and your palms facing up; when your biceps contract to the maximum, pull them toward the center as much as possible. Then slowly return to the starting position. Supplement: You can also place a 90-degree straight chair between the two pulleys and complete this exercise in a sitting position.

1: Exercising with one hand can make the effect more concentrated, and it also gives you the opportunity to use the palm flip movement (turning the palm inward to the palm facing up) to fully stimulate the biceps.

2: Starting position: Hang a single pull handle on a low pulley. Extend one arm forward to hold the handle, with the body slightly to one side of the axis, so that the arm you want to exercise is close to the puller. Action: Bend the elbow joint (keep the shoulder stable), pull the handle upward while turning the wrist smoothly; when you reach the highest point, turn the palm upward. Then return to the starting position in the opposite direction. Alternate the two arms.

1: Using a cable to perform a curl allows you to maintain muscle tension at the beginning and end of the curl, which is not possible with free weights. Starting position: Place the cable bench in front of the cable so that you are facing the cable bench when you sit on it. Hang a straight or curved bar with a swivel cover on the low pulley. Rest your upper arms on the backrest of the cable bench.

2: Action: Keep your upper arms and elbows in place, bend your arms and lift the bar up to the highest point. Pause for a moment at the highest point, then slowly lower the bar to the starting position.

1: This is the most basic curl, but it's also the most effective. It's much easier to adjust the weight of the puller with a bolt than to constantly adjust the weight of a barbell or dumbbell. This saves time between reps and makes the exercise more compact and effective. Starting position: Choose a medium-length horizontal bar, preferably a rotating one, and hang it on a low pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly curved. Grasp the horizontal bar with your palms facing up and your grip shoulder-width apart.

You can use arm bars to exercise, but you should still pay attention to the fact that you should check whether the connection is firm before using the arm bars. It is best to wear wrist guards during exercise. Finally, you should choose a bar that is similar to your own strength or that you can handle, so as to avoid muscle strain.