Usually, girls are recommended to move their hands on a simulator with cushions for their forearms. This machine is in almost any club and is very popular. Exercise is given as an insulator for the pectoralis major muscle, and can be performed at any level of training, even if basic movements are not yet available.
What are the features of information hands on the simulator
In women’s training, this is often the only exercise available to a beginner. Many do not have enough stability in the shoulder joint to carry out even dumbbell weights, and do not know how to push. For performance of a press of a bar lying also there are not enough power indicators. Therefore, this isolating exercise helps to prepare the shoulder joint for work, strengthens the pectoralis major and anterior deltoid muscles, and helps increase the amplitude of the joint’s work.
Girls need to remember that it is necessary to set the height of the simulator seat according to its height. In the initial position, the elbows should be in the plane of the midline of the chest, and not higher or lower. This will help to achieve the goal of exercise and protect against injury.
What muscles work in joining hands in the simulator
The main “engine” is the pectoralis major muscle and the anterior deltoid muscles. As stabilizers, the muscles of the body, the rhomboid muscles of the back and the trapezius muscles work. Those who are trying to eliminate the trapezium from work, as far as possible, should accentuate the shoulder blades to the spine and pelvis, and remove the shoulders from the ears.
Performance technique
The movement is technically simple. The optimal weight is chosen, and the bench height is set, and then it is necessary:
- sit on the seat of the simulator so that the feet are fully rested on the floor. If it is impossible due to anatomical features (small growth), step-platforms or piles of pancakes should be placed under the feet. The hips should be parallel to the floor plane;
- the back straightens before the forearm touches the simulator’s pillows, the shoulder blades stick together and fall towards the pelvis. This ensures the “care” of the shoulders from the ears;
- the forearms rest against the pillows, the movement begins with simultaneous pressure on them with both hands;
- the front delta and the pectoralis major muscle enter, the pressure continues until the simulator cushions do not converge in front of the chest;
the reverse movement should be as smooth and controlled as possible. No jerks, throws and a sharp “release” of weight
Approaches and repetitions
If this exercise is performed as the only movement to strengthen the muscles of the chest by a beginner, a large volume is allowed. You can make up to 5 working approaches from 12-15 repetitions so that the whole set fits into 30-40 seconds. This time under load will provide the necessary work to strengthen the muscles.
In most training plans, the exercise goes as an auxiliary, which corresponds to the type of muscle work in it. Then it is performed in 12–15 repetitions, or in 8–10 repetitions, if a slower pace is used, and necessarily after basic bench movements – a barbell press , dumbbells, or a bench press in the pectoral muscle trainer.