Strengthen the chest muscles by sitting on the device (PECTORAL)

By Doheib Monday, 25 September 2017

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Strengthen the chest muscles by sitting on the device

Developed seated at the machine
Developed seated machine

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Strengthen the chest muscles by sitting on the device

The machine-seated machine or "pectoral press" is an alternative to the coated barbell or dumbbell, which has the advantage of being secure and therefore allowing a heavier work.

It is less traumatic for the joints and the back. Moreover, on the right machines, whose trajectory is convergent, the movement is more natural than with a bar and is close to dumbbell work without its dangers of instability.

However, like all machine exercises, the movement may not be suitable for certain morphologies and does not help to develop the stabilizing muscles.

Muscles used

The developed seated machine mainly targets the muscles of the pectorals, the anterior beams of the shoulders and the triceps. Secondary, this exercise also solicits the trapezius, the latissimus dorsi, the large round and the biceps.

Depending on the height adjustment of the seat, emphasis can be placed on different areas of the pectorals. By adjusting it low, the top of the pectorals will resume a greater load. Conversely, by adjusting it above, the bottom of the pecs will be more stressed.

Execution of the exercise

Adjust the seat to your liking. Then, sit on the seat, back against the back. Grasp the wrists with the hands in pronation. Push the wrists forward without removing the back of the backrest until your arms are stretched.

Mark a stop for at least one second, then check the wrists until you return to the starting position. Repeat until the end of your series.

Breathing

The best way to breathe is to blow when you push the wrists and inspire on the back movement. When the load is very heavy, it is possible to block breathing during the most difficult phase of the movement.

Safety instructions

The developed seated machine is a very safe exercise. But, if your morphology does not seem to fit the machine, because of pain or discomfort, it is useless to get hooked. Better then use dumbbells.

Be careful not to go too far during the return movement. The muscles must work in full amplitude, but it is not recommended to stretch the pectorals too much as this can increase the risk of injury. This is especially true for practitioners whose arms are long and whose rib cage is narrow.

Tips for the developed seated machine

Be sure to keep the shoulders back, or even tighten the shoulder blades, so as to target the pectorals and not the front of the shoulders. To increase the stress on these muscles, be sure to contract the pecs at the end of the movement.

As the machine is secure, do not hesitate to work heavy, fail or even declining.

variants

Some developed machines can vary the sockets. It is then possible to work with a wide grip, which emphasizes the outside of the pectorals, a medium grip, or a tight grip that emphasizes the inside of the pectorals.

Developed seated Pulley machine

Other machines give the possibility of working in neutral grip, which more stresses the front of the shoulders. It is also possible to do the exercise on a bench with 2 pulleys.

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