The posture and key points of using resistance rope to train chest muscles

The method of using resistance rope to train chest muscles is a common choice for many men in life. Therefore, the following article will share with you the movements, postures and essentials of using resistance rope to train chest muscles.

The posture of the chest muscle training with the rope:

Pectoralis major double-arm lateral pull, arm adduction (pectoralis major), incline chest clamp, chest clamp, double-arm pull-up with cable, supine bent-arm lift with cable, flying bird with cable, kneeling single-arm pull-up, and single-arm pull on an incline board.

The puller is mainly used to train the lines and shape of the entire pectoralis major muscle group.

(1) The trunk tilts forward 45 degrees: mainly exercises the upper part of the pectoralis major and the anterior deltoid muscle;

(2) The trunk tilts forward 30 degrees: mainly exercises the lateral side, middle groove and lower marginal groove of the middle part of the pectoralis major muscle;

(3) The trunk tilts forward 15 degrees: This exercise mainly exercises the inferior marginal groove, middle groove, lateral groove, and middle groove of the lower part of the pectoralis major muscle.

The key points of the chest muscle training with the resistance rope:

Action 1: Stand with elbows straight and trunk straight and stable. Wrap the elastic band around your hands and pull them horizontally from front to sides. Pull them as far as possible and then slowly put them back. You can also practice in a sitting position.

Action 2: Stand in the same position as Action 1. Lift the elastic band over your head, keep your elbows straight, and pull it down behind your head. Pull it as far as possible and then slowly put it back. You can also do the pull-down exercise in front of your head and behind your head alternately.

effect:

It can strengthen the chest and back muscles (such as pectoralis major, dorsi muscles, etc.).

Strengthening the chest and back can improve the movement and stability of the thorax and spine, and improve breathing ability.