The press from the chest in the hammer - we form the pectoral muscles
Bench press in a hammer or lever simulator is an exercise aimed at developing and polishing the shape of the pectoralis major muscles. The design of such a simulator rigidly fixes the trajectory of the hands during movement. This has both its pros and cons. Let us examine in more detail the mechanics of the chest press, its features and designate the place of exercise in the training of the chest.
The chest press in the simulator, in contrast to the bench press, is considered an insulating exercise. With your back on a bench, you are pushing two independent hands in front of you. The amplitude of movement of these handles is clearly defined. Because of this feature of the simulator, movement occurs only in the elbow joint. As for the distribution of the load, it concentrates as much as possible precisely on the muscles of the chest. Muscle stabilizers, actively involved in the work when doing bench presses with free weights, in this case practically do not participate.
The chest press in the lever simulator is used to finish the chest after performing basic exercises.
Advantages of a press in the exercise machine:
Accented load on the pectoral muscles, minimizing the work of the muscles of the stabilizers.
The ability to separately work on the right and left side of the chest, thanks to the independence of the simulator arms from each other. This is useful if there is some asymmetry in the musculature.
Safety exercises in terms of the likelihood of injury. Subject to observance of the technique and avoidance of prohibitive weights (which in principle are not used in this exercise).
However, all the same lever design of the simulator, in addition to advantages, gives rise to some disadvantages:
There is no way to perfectly fit the simulator for yourself. You can only change the seat height. The inclination of the hands in relation to the body is rigidly set. Since all people have different body proportions, it is far from always possible to sit comfortably in a simulator.
From the previous paragraph it follows the impossibility of using large weights in the exercise. To give the maximum result with a significant burden you need to take an absolutely comfortable and natural pose. However, based on the purpose of this exercise (finishing off), large weights here, in principle, are not needed. Therefore, this disadvantage can be considered conditional.
As already mentioned, the performance of the bench press in the hammer helps to work out the pectoral muscles in a targeted manner, eliminating stabilizer muscles as much as possible. The load distribution is as follows:
The pectoralis major muscles. Which part of the chest receives the greatest load is determined by the angle of the bench and the direction of the bench (it depends on the model of the simulator). It's all by analogy with the barbell press. If your hands are perpendicular to the body, the middle part works, if the vector of the bench deviates up, the top is turned on more, down - the bottom of the chest , respectively. If we talk about the external and internal edge of the chest, then in this exercise the external is heavier loaded.
Triceps and the front bundles of the deltas work on an additional principle.
In order to more heavily load the chest, during the exercise should focus on the movement of the elbows to each other.
First of all, adjust the height of the simulator seat to your own height. Performing a bench press should be comfortable for you. The technique of performing a bench press in a hammer is as follows:
Sit down and firmly press your back to the bench, look in front of you. The shoulder blades should be brought down and pressed to the body, the chest is open. Keep your feet firmly on the floor or stand.
As you exhale, gently push the treadmill arms forward. The elbows should be directed to the sides, you do not need to press them to the body, otherwise you will load the triceps to a greater extent. Do not straighten your arms at the extreme point. Mentally concentrate on the movement of the elbow joints to each other, as much as possible reduce the muscles of the chest. Hold in the extreme position for 1-2 seconds.
As you inhale, slowly return your arms back, trying to maximize your chest and stretch your muscles. However, do not allow bending in the back - the spine is pressed.
Perform a bench press 10-15 times in 3-4 approaches. In training, it is better to put it immediately after basic exercises on the chest.
To ensure that the exercise brings maximum benefit and does not adversely affect your health, follow these recommendations:
Do not put your shoulders forward during the bench press. Sitting in the simulator, you keep your back pressed all the time, and your shoulder blades are flattened.
Keep your elbows apart. They should not stick to the body, as during triceps exercises.
Try to perform the movement with maximum quality and without jerking. First there is the development of equipment, then an increase in the load. This is a universal rule.
In the initial position, the pectoral muscles should stretch as much as possible, and in the extreme - contract. Pay attention to mental control. When you are aware of muscle work during a movement, this makes your workouts much more effective.
Performing bench presses in the lever simulator allows you to perfectly polish the muscles. It is recommended that you use this exercise to complete your chest workout as a final chord. It also helps to overcome muscle asymmetry, which sometimes occurs.
I wish you success and outstanding sports results!