Putting hands in a butterfly simulator. What, why and why.
Practically in any gym there are power machines on which representatives of a male or female love to stick. If you take, for example, the young ladies, then this is usually a simulator for leg alignment and hyperextension , for guys – traction-block aggregates, and often – a butterfly exercise in the corresponding simulator. Recently, I began to notice that it was the male population who was trying to stake a chick behind them .“Butterfly” and zealously working on her pectoral muscles. In general, such a popularity of the simulator for the information of hands can be understood – this is the most simple and intuitive movement, which does not require seven spans in the forehead of the athlete. In addition, coaches often load their wards with a butterfly, stating that it is well developed breast, and can add them to the masses. Is it really so, and in general all the secrets about keeping hands, and we have to find out today, let’s go.
For a better understanding of the material, all further narrative will be divided into sub-chapters.
The exercise is so named because it resembles the swinging movements of a butterfly’s wings. It is aimed RDX Surge at the development of the pectoral muscles, in particular, at the center – the median strip of the pectoral. The main acting muscle is the sternal area of the pectoralis major muscle. This muscle makes up most of the chest wall, and not only adds to the chest volume, but also works with the muscles of the shoulder to turn the arm in and out.
Three synergistic muscles work together with the sternal area of the chest to complete the butterfly exercise:
clavicular division large thoracic;
short biceps head.
As for muscle stabilizers, these include:
long biceps head;
The complete anatomical atlas of the information of the hands in the butterfly simulator presents the following picture.
exercise butterfly muscles in motion
Performing the hand information in the simulator gives the athlete, their performing, the following advantages:
clearer relief and balanced breast form in men;
exercise helps to hook small areas of the chest and develop it in this way throughout the volume;
develop the inside of the chest (median line) and get a visible separation of the left and right of the chest;
allows you to bring in the tone / tighten the pectoral muscles in women and thereby improve the bust line;
provides good stretching of the chest and filling them with nutrients – all this improves the blood circulation of the upper body;
helps to rehabilitate after a chest injury;
provides additional support and stability of the shoulder muscles, which protects them from various injuries;
due to the fact that the exercise is isolated, it makes it necessary to work exclusively on the pectoral muscles without attracting auxiliary muscles, this provides the best stimulus for growth.
We proceed to the practical part.
Technique of performing information hands
It would seem that the exercise is simple and should not cause difficulties and misunderstandings in its implementation, however, one can often see how it is performed incorrectly. So let’s step by step analyze its technical side. So, the right technique involves the following steps.
Step number 0.
Approach the butterfly simulator and adjust its height by moving the seat up or down. Also set a comfortable degree of initial stretching of the chest / comfortable starting position of the arms, changing (if the design allows it) the position of the guides themselves. This is set by the closer installation of the handles through the upper grooves-holes. Load the simulator, sit in it and press tight with your back straight. Grasp the handles and keep your shoulders parallel to the floor. Keep your legs slightly apart and firmly restrained on the floor, look ahead. This will be the starting position.
Step number 1.
Inhale, as you exhale, begin to pull the handles of the simulator together. At the end point of the trajectory, fold your arms, squeeze the pectoral and stay in that position for 1-2 counts, keeping the peak contraction.
Step number 2.
Slowly and under control, return the hands to the PI – until you feel a slight stretching of the chest. Repeat the specified number of times.
In the picture version, this whole mess looks like this.
exercise butterfly technique
In motion so …
To get the most out of the exercise, follow these practical tips:
no need to completely straighten the arms, leave them slightly bent at the elbows throughout the movement;
powerfully statically compress the pectoral, straining them at the end point while converging and linger in that position;
do not throw weight at breeding, but slowly bring it to the side;
the phase of convergence should occur 2 times faster than dilution;
do not lower your elbows; always keep your shoulders parallel to the floor;
exercise is best included in the end of the workout chest, as finishing (applied to men) ;
if you have the left half of the chest from the right, then you can mix in the simulator with only one hand;
The recommended number of repetitions is 10-12 ;
It is necessary to avoid large / moderate weights in exercise, people with shoulder injuries and an unstable, weak rotator cuff.
Versions of this exercise may be different, it all depends on the design of the simulator, in particular, whether it has special soft rollers or just go handles.
Exercise butterfly ineffective?
You can often hear some trainers claim that this exercise is effective, others do not. Who to believe? Believe you need facts and logic. As for the facts, a lot of research has been done regarding the effect of the “butterfly” on the growth of the pectoral muscles. The conclusion is – this exercise does not grow their weight, it is “grinding” and is aimed at improving the shape.
In other words, if you are a guy and you have a flat chest so far, then flattening the hands in the simulator will not add volume to the chest. On the other hand, if there is muscle mass available, but it lacks form and prettiness, then mixing hands in a butterfly will help with shaped problems. As for the ladies, the exercise has a lifting lifting effect and is able to make the chest (in conjunction with other exercises) more elastic.
One of the significant benefits of the butterfly exercise compared to free weight (for example, dumbbell dilution ) is that resistance remains constant throughout the movement. In the case of dumbbells, resistance decreases in the upper part of the trajectory.
Who likes free weights, can try doing a butterfly with dumbbells. Its meaning lies in the movement of hands, as in a simulator, but in your hands you hold dumbbells and close your hands with them. When raising hands – exhale, when mixing – inhale. In addition to stretching the chest, the deltas are non-illusory.