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Dear fans of athletics! If you have recently started to “build” your (in the near future!) Magnificent body, for now… forget about the reduction of hands performed on the simulator! Yes, yes, take up bench press, squat and deadlift. A “butterfly” – leave for later. For the above exercise, the following definition is ideal: “go-foo-voc-no-e”. So you do not begin to polish the fine wood with a freshly cut tree, from which you did not even begin to cut out the details for the planned table or bed?
Let’s listen to experts, they are sure: the reduction of hands on the trainer “peck-deck” is practically useless for the growth of pectoral muscles!!! “Butterfly” is not able to stimulate the development of your weak and, alas, not too impressive muscle tissue of the breast.
But “butterfly” – an amazing tool for the formation of aesthetic and beautifully delineated breasts, in the case when the pectoral muscles should be given a relief shape. Also, we do not forget that the “butterfly” is shown to athletes in the pre-competition period when there is a “drying”, when the athlete sits on a diet and does not need trauma (and it can be safely received by lifting / squeezing a solid weight).
Thus, block simulators are indispensable options for those who wish to avoid dislocation / stretching or for those who recover from a recent injury. And for those, who limits himself to eating (“dried”) and therefore not able to pull the weight, familiar with the usual diet. And for those who already believe that he gained mass, and now, like the great Phidias, he decided to “sculpt” his divine torso of Hercules. Read the article about Cardio Exercises.
For beautiful ladies, let’s make a reservation: a power exercise “butterfly” is useful for girls / women of all skill levels. The reduction of hands on the “peck-deck” simulator (if, of course, the lady performs other exercises for the development of the pectoral muscles, and not only fixed on the “butterfly”) will truly magical actions for the pride of any “Daughter of Eve,” especially if Madame / Mademoiselle wishes to quickly impartbreast elasticity (such a tightening lifting effect)!
Technology, technology and again – technology!
Already determined that the exercise, named after the most delicious insect, “grinds” the inside and middle of the large pectoral muscle, let’s move on to the technique of performing the “butterfly”. We point out that the main “highlight” of this exercise is that it gives the maximum load to the pectoral (large and small, jagged) muscles, actually using deltas, triceps, biceps, etc., to a minimum.
So, before you start to implement the approach, put the simulator “for yourself”. Check: your elbows and shoulders should be on the same line, the range of breeding gives you the ability to maintain tension, even when you maximally took your elbows back! The loin is tightly pressed to the back of the seat, legs fully rest on the floor. Absolutely rigid fixation of the body is a pledge of high efficiency from performing this “air” exercise.
Now you are ready for the approach. Draw a full chest of air and on exhalation smoothly, but powerfully remove the handles of the simulator in front of you! Important: at this moment, the tension of the pectoral muscles is maximal. Hold in this position for 1-2 seconds and slowly, on inspiration, dilute your elbows to the sides, trying to stretch your pectoral muscles better.
Check yourself: are you technically flawed?
When performing a “butterfly” it would be nice to control yourself, looking at your movements as if “from the side.” Here is a list of the most common mistakes when working on the “peck-deck” simulator:
- The shoulders are not pressed against the back of the seat, and the shoulder blades do not come together. The separation of the back from the simulator greatly reduces the load on the pectoral muscles.
- With the dilution of hands, the block with burdening you put on the support and you get a second rest. This is bad: the efficiency of “butterfly” is noticeably reduced!
- Sharply pull back your elbows, as if “throwing” weight. So do not go – try to lower the burden slowly and accented.
- Do not observe the correspondence: forward motion – exhalation, elbows move back – inhale. Do not forget, the stretching of your large and small pectoral muscles is also facilitated by filling the chest with air during a timely inhalation.
- Do more than 12 reps! Not too good news – the ideal number of repetitions should not exceed 10-12. If you are able to do more, then the weight for you is too small. Add a couple more “pancakes”!
On the advisability of “butterfly”
In conclusion of our short story, devoted to a popular, but rather demanding exercise, let’s remember the main thing.
Firstly, the “butterfly” perfectly suits athletes who already have significant muscle volumes in the chest area. Also recommended is the above exercise to prepare athletes for performances and recovery from injuries.
Secondly, do not start training with the hands on the trainer “peck-deck.” The ideal option – to apply the “butterfly” as the final exercise in the complex for training the muscles of the chest.
Thirdly, the guarantee of getting a return on your attempts on the simulator is an ideal technique. Technical “errors” can nullify all your efforts to form a powerful and beautiful man’s torso!
Fourthly, all that is written above – only applies to the stronger sex. A beautiful half of humanity does not need such strict instructions and is able to intuitively include in its training program and find the time to perform such a refined exercise, which has such an exquisite name – “butterfly”!