the most basic difference between humans and animals is that humans know how to use tools, tools make us save time, save energy and achieve the best results for our purposes! We use tools to make things every day. We use machines to make cars, and even robots to replace labour. So why not use machines to exercise your body?
life is about exercise and exercise makes us healthier. More and more people are getting involved in fitness so that they can achieve a healthy physique, and there is no doubt that machines have a role to play, even if you use a bar to do pull-ups. Not to mention more convenient machines.
That said, they can train muscles in all areas of the body, and the pectoral muscles are one of them. Most people prefer to use dumbbells and barbells on chest training days, but we also have the option of chest press machines, hammer strength machines and rope chest clamps.
the apparatus bench press gives the pecs a workout and doesn't require too many small secondary muscles to help balance the load and keep the barbell in the correct path of movement, just like a free weight. The more you overload the muscles, the greater the growth potential. There are also ropes, and frankly, why gyms usually prefer rope chest clamps more than dumbbell flyes, because they provide constant tension in every position of the movement.
Of course, don't give up on free weights. All we ask is that you spend a month or so focusing on the mechanics of your chest workout using the following chest training plan put the weight on the bench press machines, feel the burn of the ropes pinching your chest and enjoy the newfound muscle building process, then put the weight back on the dumbbells and barbells and train for greater girth.
apparatus pectoral training
here are four apparatus only chest workouts that will be completed over a four week period, week 1 workout 1, week 2 workout 2 and so on.
Do these workouts during your usual chest workout. If you normally use split training, meaning you will work your chest with another muscle group (for example, triceps, biceps or shoulders), then after the chest workout you are free to train it as you normally would.
These exercises are the only chest workouts you will do over a four week period. However, if you insist on training your chest twice a week or refuse to give up your free weight chest workout for a month, you can add a low training volume free weight workout once a week according to your training plan; just make sure that the two chest workouts are at least 72 hours apart to ensure that the muscles can recover, it is important to recover well in order to continue training healthily.
workout 1: All direct sets
smith machine bench press 4 sets x 12 reps
hummer incline bench press 4 sets x 12 reps
rope chest clamps 4 sets x 15 reps
butterfly machine chest clamps: 3 sets x 20 reps
workout 2: Decreasing sets
smith machine bench press 4 sets x 8 reps
low rope clamp 4 sets x 12 reps
butterfly machine chest press 4 sets x 15 reps
exercise 3: Pre-fatigue + supersets
butterfly machine chest clamps 4 sets x 12 reps
smith machine bench press 4 sets x 10 reps
hummer incline bench press: 3 sets x 12 reps
rope clamp chest superset 3 sets x 15 reps
workout 4: High intensity sets
low rope clamp chest 4 sets x 12 reps
hummer incline bench press superset 4 sets x 10 reps
butterfly machine chest press 4 sets x 12 reps (in the last set, do two to three decreasing sets)
hummer power bench press
training method: Adjust the seat of the machine so that the handles are aligned with the mid-chest (not above the lower chest or shoulders). Sit down with your back flat against the mat, feet on the floor and grasp the handles. Contract your pectoral muscles and push the handles upwards and outwards (the machine's fixed path of motion). Stop before locking your elbows, then slowly lower back down, not allowing the weight stack to be fully lowered back between movements.
Hummer strength variations: Hummer strength offers both upward and downward incline bench presses; these are great options, as long as you train in a gym with this equipment. Use a variety of hummer strength machines whenever possible, alternating between different angles on a regular basis.
smith machine upper incline bench press
training method: Place the upward incline bench in the centre of the smith machine so that the barbell can touch the upper chest as it descends. Lie back on the bench and hold the barbell with your hands shoulder-width apart, unload the barbell and begin to extend your arms. Slowly lower the barbell to your chest, touching it gently, then push the barbell upwards to the arm extension position, not locking at the highest point at the dead elbow.
Smith machine bench press variation: The smith machine bench press and the upward incline bench press can be performed by simply adjusting the bench to the proper angle to accomplish the same exercise. To adjust the angle, slide the bench forward to ensure that the barbell is touching the lower mid-chest with each movement.
rope flyes
exercise: Place a bench in the middle of the gantry and attach the d-handles to the two lowest uprights. Grasp the handles and sit on the bench, starting with your arms out to the sides. Bend slightly at the elbows and contract the pectoral muscles, pulling the hands together like an embrace. When the hands touch, squeeze the pecs hard for a few seconds, then slowly return to the starting position.
Variation of the rope fly: The fly should be performed from various angles to stimulate all areas of the chest. Use the upper incline bench for the upper chest, the flat bench for the mid chest and the lower incline bench for the lower chest.
rope clamp chest
to train: Stand in the middle of the gantry with the d-handle attached to two pulleys at approximately the same height as your shoulders. Grasp the handles, step forward and pull the weight up from the rack, starting with the arms out to the sides. With a slight bend at the elbows and a straight torso, contract your pectoral muscles and bring your hands together in front of you. When the hands meet, squeeze the pecs for a few seconds and then slowly return to the starting position.
Rope pulley variation: Pulleys should be performed from various angles to stimulate all areas of the chest. Move the rope pulley to its lowest position and pull the handles upwards so that the hands can come together in front of the upper chest. To stimulate the lower pectoral muscles, allow the pulley to go up and bring the hands together at the waist.
butterfly machine chest clamps
how to train: Adjust the seat of the butterfly machine to fit so that the handles are flush with the chest. Sitting on the seat with your back flat against the cushion, grab the handles and start with your arms out to your sides and elbows slightly bent. Contract your pectoral muscles to bring your hands together. When the hands touch, squeeze the pecs hard for a few seconds, then slowly return to the starting position without letting the weight block rest completely on the weight pile.
Variations on the butterfly machine chest press: Not all butterfly machine chest press machines are the same, but the basic movement is: Pulling the arms towards the midline of the body. Some machines keep the arms extended, while others allow the forearms to bend on the mat. Use the butterfly machine provided by the gym.
what we share today is all about using the gym's equipment, which saves training time and keeps a constant muscle contraction and stimulation of the pectoral muscles, a very effective training method and experience that can be added to a training plan, and you will find a significant breakthrough in a month of practice.