faced with dozens of machines in the gym, we habitually divide them according to whether the trajectory is restricted or not, such as free machines that are not restricted, fixed machines that are restricted, and more flexible gantry machines.
These are the three types of machines that i believe many partners will classify by how easy it is to get started. It's easy to see why rope chest clamps appear quite frequently in the gym.
However, if you are already able to use the equipment flexibly, have you thought about reclassifying the arrangement of movements in your training programme by stimulus perception, overload and enlargement?
safer apparatus pushing the chest tries to overload the pecs, more flexible movements like ropes to feel the muscles, and finally a return to free apparatus like dumbbell barbells to build bigger muscles. In a nutshell, let the different movements work in their own way so that the training is twice as effective.
The following is the training plan for the method presented today.
Four apparatus-based chest workouts to be completed in four weeks, training 1 in the first week, 2 in the second week and so on.
you do these movements when you normally train your pecs. If you usually train another muscle group (for example, triceps, biceps or shoulders) when you train your chest, then you can train it after the chest workout in the same way you train it every day.
These exercises are all the chest training you will do in four weeks. However, if you stick to training your chest twice a week, you can add a low training volume free weight session once a week as you see fit; space each chest session at least 72 hours apart to ensure muscle recovery.
chest training plan 1
training movement number of reps number of sets
smith machine bench press 12 4
hummer incline bench press 12 4
rope chest press 15 3
butterfly machine chest press 15 3
butterfly machine chest clamp
chest training programme 2: Decreasing sets
exercise number of reps number of sets
smith machine bench press 8 4
seated machine bench press 8 4
low rope chest press 10 3**
butterfly machine chest press 12 3**
**do decreasing sets of two to three weights in the last set.
smith bench press
chest training plan 3: Pre-fatigue + supersets
training movement number of reps number of sets
butterfly machine chest clamps 12 4
smith machine bench press 8 4
hummer incline bench press 10 3
rope clamp chest superset 15 3
rope clamp chest
chest training plan 4: Pre-fatigue + supersets + decreasing sets
exercise number of reps number of sets
low rope clamp chest 10 4
hummer incline bench press 10 4
seated machine bench press* 15 3
butterfly machine chest press 12 3**
*or hummer apparatus flat bench press
**do two to three decreasing sets in the last set.
seated apparatus bench press
1. Hummer bench press
how to move: Adjust the equipment so that the handles are aligned with the mid-chest (do not land on the lower chest or above the shoulders). With your back flat against the mat and feet firmly on the floor, hold the handles. Contract the pectoral muscles and push the handles upwards (following the fixed path of movement of the machine). Pause before locking your elbows and slowly lower the weight, this movement is not necessary to punch the weight.
hummer machine bench press
movement variations for the hummer machine bench press: Hummer machines also offer angles for the upper and lower incline plates; these are good options, provided they are available in the gym. Use a variety of hummer machines whenever possible, alternating between different angles.
2. Smith machine upper incline bench press
how to move: Place the upper incline plate in the centre of the smith machine so that the barbell touches the upper pecs at the lowest point of the movement. Lie on the plate and hold the barbell with a grip slightly wider than shoulder width, raise the bar and extend your arms. Then slowly lower the barbell to your chest, touching it gently and pushing it upwards to an extended arm position without locking your elbows.
smith's upper incline bench press
variations on the smith machine bench press: The smith machine flat bench press and the downward incline bench press can be done simply by adjusting the angle of the bench.
3. Rope pinch chest
how to move: Stand in the middle of the gantry, holding the handles, the person steps forward and lifts the weight off the rack, extending the arms out to the sides. With elbows slightly bent and torso straight, contract the pectoral muscles and bring the hands together in front of you. When the hands are almost touching, squeeze the pectoral muscles for a few seconds, then slowly return to the starting position.
rope pinch chest
variation of the rope chest clench: The chest clench should be performed from various angles so as to stimulate all areas of the chest. Set the pulley in the lowest position and pull the handle upwards so that the hands can be brought together in front of the upper chest. To train the lower pectoral muscles, let the pulley be set in the high position and clip the hands towards the waist position.
4. Butterfly machine chest clamps
how to do it: Adjust the seat of the butterfly machine so that the handles are at the same height as your chest. Sit on the seat with your back against the cushion, hold the handles and extend your arms to your sides with a slight bend at the elbows. Contract your pectoral muscles to bring your hands together. When the hands touch, squeeze the pectoral muscles hard, holding the top contraction for a few seconds, then slowly return to the starting position, switching between different weights during the exercise.
butterfly machine chest clamps
variations on the butterfly machine chest clamps: Not all butterfly machine chest clamps are the same apparatus, but the basic trajectory is the same: Clamping the arms together towards the middle of the body. Some machines will have the arms extended, while others will have the elbows bent and the upper arms resting on the mat.
5. Seated machine bench press
how to move: Adjust the seat of the machine so that the handles are positioned on the outside of the chest downwards. Keeping your feet firmly planted on the floor and your back and head resting on the back of the chair, push the weight forward but do not lock the joints. Lower the weight slowly.
seated machine bench press
variations on the seated machine bench press: Most machine bench presses use a standard horizontal bench press, which simulates the trajectory of a flat bench press rather than an upward incline bench press and does not adequately train the upper pecs. It is possible to vary the position of the hands, holding the handles as wide as possible while training the chest from different angles.
6. Rope flying bird
how to move: Place a bench in the middle of the gantry and set the rope on the pulley in the lowest position. Grasp the handles and sit on the bench with your arms out to the sides. With your elbows slightly bent, contract your pectoral muscles and pull your hands together as if you were hugging a large tree. As your hands touch, squeeze your pectoral muscles, holding the top contraction for a few seconds, then slowly return to the starting position.
rope fly
variations on the rope fly: The fly should be trained from all angles, thus training all areas of the chest. Use the upper incline plate for the upper pecs, the plank for the middle pecs, and the lower incline plate for the lower pecs.