exercise trains chest muscles, the biceps of the hands, shoulders and a little forearm are also included in the work. The target muscles in the exercise are the chest, with an emphasis on the inside.

The exercise is good for beginners. It is easy to perform in the simulator for a given range of motion.

Hand information in the simulator sitting in front of you: video

The reduction of hands while sitting in the simulator "Butterfly" is aimed at working out the muscles of the chest. This is an isolation exercise, during which only the shoulder joint works. Despite the fact that the trajectory of movement is strictly set by the position of the handles of the simulator, you should remember some of the nuances of the technique for performing the mixing and spreading of the arms in front of you. Further in the article we will tell you everything you need to know about this exercise.

site 2017-11-29 Reduction and dilution of hands while sitting in the simulator "Butterfly"

Reduction and dilution of hands in front of you in the simulator "Butterfly" - effective exercise to work out the muscles of the chest, which does not require significant preparation. The chance of you getting hurt is minimal. Choice requires focus optimal weight for training.

Reduction and breeding of hands while sitting in the simulator: execution technique

1. Starting position: sitting on the simulator. Grab the handrails, keep your back straight, fix your shoulders, elbows slightly bent.
2. We begin to bring our hands together in front of us, at the final point of the movement we try to press the chest muscles.
3. When reducing, we exhale, when diluting to the starting position, we inhale.

Target muscle load

Application of the exercise

To whom. Everyone from beginner to master.

When. You can perform both at the beginning and at the end of a chest workout.

How many. Do the exercise in the amount of 3-4 sets of 15 repetitions.

The main mistakes when doing the exercise

1. Excessive bending of the arms in elbow joint. The arms should be slightly bent and fixed in this position. Full extension of the arms is not allowed.

2. Lowering the elbows down when mixing. Elbows should look back.

3. Fast sharp and jerky movements. It is necessary to perform smoothly and slowly with an emphasis on the load on pectoral muscles.

4. Bringing the shoulders forward relatively shoulder girdle Shoulders should be straight.

Reducing the arms in the simulator is an isolating exercise for working out the middle bundle of the pectoralis major muscle. Other names for this exercise: butterfly, peck deck (pec deck).
For beginners (not at all prepared) it will be useful to perform this relatively simple exercise until they are strong enough to proceed to technically more complex ones. basic exercises(for example, bench press).
More advanced athletes can use this exercise at the end of a chest workout to work out the pectoralis major muscle in isolation and achieve a pumping effect.
The advantage of this exercise, compared with a seemingly similar exercise with lying dumbbells, is the preservation of the load throughout the entire range of arm movement. In an exercise with dumbbells, the load disappears at the top point of the dumbbell convergence, which makes the exercise less effective.

What muscles work

• pectoralis major muscle: middle section, clavicular part
• coracobrachial muscle
• biceps brachii: short head

Execution technique

1. Sit on the trainer. Keep your back straight. If necessary, adjust the seatback horizontally so that your back is snug against it.
2. Grab the lever handles in front of you. The arms should be slightly bent at the elbows. Forearms are parallel to the floor. Adjust the seat height if necessary.
3. The handles of the simulator should be adjusted in such a way that even with the maximum spread of the arms back, the pectoral muscles remain in tension under load all the time. That is, the load throughout the exercise should remain suspended, and not fall at the end of each movement to the support.
4. Legs are wide apart and firmly planted on the floor. Look straight ahead. This is your starting position.
5. As you exhale, begin to slowly bring your hands together, tensing your pectoral muscles.
6. Bringing your hands as close to each other as possible, linger in this position for a moment, thereby achieving peak contraction of the pectoral muscles.
7. As you inhale, begin to slowly spread your arms, returning to the starting position. Try to stretch your chest muscles as much as possible.
8. Repeat the exercise for the specified number of times.

There is another version of the simulator for performing the butterfly exercise. In it, the arms should be bent at the elbows at an angle of 90 ° and brought under the pillows. Such a simulator allows you to further isolate the pectoralis major muscle by excluding the biceps from work.

• Try to work through the entire amplitude of arm movement: starting from the moment when the arms are completely apart, the pectoral muscles are stretched as much as possible, and the shoulder blades are almost touching each other, until the moment when the arms are completely brought together.
• Make slow, controlled movements without jerking or using momentum. This will make the exercise more effective and safer.

Every gym has machines that are especially loved. If we talk about the representatives of the fair half, then these are simulators for hyperextension and legs, for the male part - traction-block units and simulators for the “butterfly” exercise.

It is easy to explain the high popularity of this simulator for hand reduction: the movements in it are intuitive, so the athlete does not need to have seven spans in his forehead. Moreover, the trainers themselves load the wards with these trainings, saying that they train the chest well, therefore, in a short time, an increase in mass will become noticeable.

To understand whether this is so, let's turn to the anatomical atlas:

The butterfly exercise is so named for its resemblance to the movement of the wings of an insect. Its task is the development of the median strip of the pectoral muscles, first, it concerns the sternal area big muscle, which has the highest proportion in the chest wall. In addition, it adds volume to the chest and is associated with the work of the muscles of the shoulders, which is responsible for turning the arms out and in.

Help these muscles in the exercise "butterfly" and other muscle groups.

3 synergistic muscles work:

• front delta;
• large thoracic (more correctly, clavicular department);
• head of the biceps (short).

In addition to them, stabilizers are involved in the process:

• brachialis;
• head of biceps (long);
• triceps;
• wrist flexors.

With the help of the anatomical atlas of the reduction of the upper limbs in the "butterfly" exercise, you can get acquainted with the work of the muscles in more detail:

Advantages of working in a simulator

The athlete who performs the movements receives a number of benefits:

• clearly visible relief and balanced chest shape (men);
• training of small areas and breast development evenly over the entire volume;
• development of the internal region (median strip) and visual separation of the pectoral muscles of the left and right;
• improvement of the bust line (relevant for women) due to bringing the chest muscles into tone;
• a good stretch, due to which the chest is filled with oxygen and nutrients;
• assistance during the rehabilitation period (after an injury);
• stability and additional support for the muscles of the shoulders, thereby reducing the risk of injury;
• due to the fact that the butterfly exercise is isolated, the auxiliary muscles are not loaded, which stimulates their growth.

Butterfly exercise technique

Despite the simplicity, the movements are often performed incorrectly, so to study correct technique need to.

Let's consider it step by step.

Preparatory step.

• The first thing to do is to adjust the height of the simulator, for which the seat is moved up or down.
• After that, you need to set a comfortable degree of initial stretching of the pectoral muscles (a comfortable position of the hands), changing the position of the guides (if provided by the design). To do this, handles are installed closer to the upper grooves.
• Having loaded the simulator reasonably, sit in it and firmly press your straight back.
• Shoulders should be kept parallel to the floor, legs apart and rested on the floor.
• Grasp the handles, directing your gaze in front of you.

This is what the starting position looks like.

Step one.

• After a deep breath, exhale and start bringing your hands together.
• Having reached the end point (full adduction), tighten the pectorals, holding them for 1-2 counts in this position.

Step two.

• With control of the movement, slowly return to the PI until you feel a slight stretch in your chest muscles.
• Repeat the training as many times as necessary.

For a better understanding, refer to the picture below:

This is what the butterfly exercise looks like in dynamics:

• arms cannot be fully extended: they remain bent at the elbows throughout the movement;
• at the end point of the butterfly pectoral exercise, squeeze powerfully, strain them and hold them in this position;
• slowly spread your arms, bringing the weight (do not throw it);
• the phase of bringing the hands together is twice as long as breeding;
• elbows in the butterfly exercise are parallel to the floor throughout the training;
• correctly include the exercise at the end of the chest training, as it brings the muscles;
• if a lagging of one half of the chest is noticed, you can perform the butterfly exercise only on this side;
• the number of repetitions recommended for athletes is 10-12 times;
• for athletes with a weak rotator cuff and who have had a shoulder injury, even moderate weights are dangerous.

Important: depending on the design of the simulator, the versions of the “butterfly” exercise vary.

Is the butterfly exercise effective?

Seeing how simple the exercise is, many consider it ineffective. Based on the research results, we can say that the “butterfly” exercise really does not give mass gain, since the training is aimed at improving the shape of the breast, i.e. refers to "grinding".

In other words, as long as the athlete has a flat chest, the exercise will not add volume to the muscles. When there is muscle mass, but there is not enough “prettyness” and the forms are not perfect, mixing in the hand simulator will help solve the problems. For women, the butterfly exercise is useful for productive lifting, i.e. it helps to become the owner of an elastic chest, if performed in combination with other exercises.

The advantage of mixing in the hand simulator is the resistance, which is unchanged throughout the training, in contrast to free weights, where it decreases in the upper part of the trajectory (in the case of dumbbells, for example).

In this option, in addition to the chest muscles, the load is distributed to the deltas.

Video: Butterfly exercise

The reduction of hands in the butterfly simulator is designed to isolate the pectoral muscles. The pecs work in other exercises, for example, in all presses, push-ups, and bringing the hands in front of you. But in bodybuilding, point work is valued, allowing the muscles to acquire the very filled and voluminous look that everyone aspires to. Pronounced chest is a combination of pressing movements with isolating ones. Work in the simulator allows you to do everything from beginners to high-level athletes. It is safe, and with the right training plan, effective. Reduction avoids working in a plane that is harmful to the shoulder joint, suitable for rehabilitation after injuries.

Trainer setup:

• The seat must be set up so that the athlete can bring his hands together in front of his chest, anatomically speaking, bring the shoulder to the midline of the body. His forearms should be in the same plane with the projection of the shoulder joint;
• The back should be horizontal, the slope must be removed, if any;
• If it is not possible to snuggle up to the back of the simulator due to the length of the arms, you should not grab the handles, but a little higher or lower, but the shoulder blades touch the back in any case;
• The starting position of the handles is the anatomical neutral, that is, the position from where we start with our arms extended to the side, parallel to the floor;
• If you have experience in bodybuilding, your joints work normally, and there are no problems with your back, you can move the handles back a little so that more muscle stretch is felt in the negative phase. This option is not recommended for beginners;
• The height of the seat is chosen so that the feet touch the floor, and there is good support with the feet. If it is not there, it is worth putting blocks or pancakes under the feet.

Starting position - you need to sit on the seat of the simulator, rest your feet on the floor, and take the handles of the simulator with a free grip. Further, the shoulders are retracted from the ears, the shoulder blades are pressed against the spine, and descend to the pelvis. The arch of the lower back must be kept natural.

Movement:

• We reduce the handles of the simulator to the center of the body, due to the contraction of the chest muscles;
• Shifting the grip upward shifts the emphasis to the upper bundle of the pectoral muscles, lowering it to the bottom of the chest, but the accents are insignificant;
• Breeding is done gently, hands are retracted to the sides smoothly, without jerks;
• The movement is better to reduce and breed in two counts, without making jerks;
• All repetitions are performed without pauses, in a single approach, rest between sets is 1-2 minutes

Important:

• It is necessary to ensure that the shoulders do not rise up to the ears and the trapezius muscles are not involved in the movement;
• Reverse deflection in the thoracic spine must be excluded, a round back is the cause of injury;
• The coccyx should be in a neutral position, it does not need to be “pushed” up and pulled towards the lower ribs;
• The legs rest moderately on the floor, it is not worth “pushing” the body up with each repetition;
• The press needs to be tightened and slightly collected, the stomach does not fall out;
• No need to make jerky movements, push the handles to the midline of the body due to inertia, and tear off the shoulder blades from the back of the simulator;
• Beginners and fitness trainees should not place their hands behind the midline of the body. This can cause shoulder injuries;
• This isolated exercise, it is necessary to measure your capabilities relative to the weight of the burden. It is better to use small weights, but work out the muscles carefully, not pushing the simulator by inertia, but bringing your arms together and straining your chest.

Important: if a person does not feel how to strain the chest during the reduction, he can try the reduction with light dumbbells lying on a straight bench. This movement teaches you to bring your hands to the center without additional inertial movements, and the work of the shoulders.

Contrary to popular belief, the dilution of the arms in the “pek-dek” or “butterfly” simulator works out not the chest, but the posterior bundle of the deltoid muscle. It cannot be considered a variant of this exercise.

If there is no peck deck in the hall, you should:

• Bring your hands together with light dumbbells, lying on a straight or slightly inclined bench;
• Bring the crossover handles attached to the upper block in front of you;
• Do the mixing in front of you in the TRX loops

The technical feature of all "reducing" movements is the same - the hands move in the middle line, in front of the chest, you can not "lift" them to the head, or lower them to the stomach.

A variant of the movement is work in a peck-deck with stops. There is a version of the simulator with soft stops for the forearms. It provides reduction in reduced amplitude, unloading the elbow joint. The technique completely repeats the work in the classic peck-deck with handles. The advantage of this simulator is the ability to perform “finishing” after heavy presses.

Breeding hands in pek-dek is not a compensatory note, it makes sense to perform it not in chest training, but when you train your shoulders or back. It is performed while sitting facing the back of the simulator, the arms are retracted, the handles are repelled to the midline of the body, and are smoothly brought to their original position.

Anatomy

• The main mover is the large and small pectoral muscles. Due to their contraction, the shoulder is brought to the center of the body, when diluted, the muscles compensate for the inertial force, and make the work smooth.
• Additional working muscles are the anterior deltoid, serratus anterior, coracobrachialis, and upper head of the biceps.
• Stabilizer muscles - latissimus dorsi back, rhomboid, long back, rectus abdominis, quadriceps and biceps femoris, glutes.

Pros of exercise

• Ability to work at any level physical development. The exercise is available to both experienced bodybuilders and beginners from the first day of classes;
• The movement places less stress on the stabilizers of the shoulder than the dumbbell fold in front of the chest. This allows him to be included in rehabilitation programs after a shoulder injury;
• The load is smoothly distributed between all the bundles of the pectoral muscles, and allows them to be worked out with high quality;
• There is no work of the pressing muscles - triceps, and back. Can you train your chest in isolation?

Cons of exercise

• So far, no one has succeeded in building a mass of muscles with some “wiring”. This movement is needed as an addition to the presses, and not as a replacement for them;
• In the exercise, the pectoral muscles do not work, but the shoulder stabilizers are turned off. If you turn on inertia, you can still get injured

This movement completes the set of exercises for the chest muscles. It is implied that articular gymnastics, and pre-stretching is done before the first bench press. Beginners should do no more than 12 working sets of all exercises per workout, experienced athletes can do more by individually selecting the load.

Stretching muscles in the middle of a workout before any one exercise makes no sense. Usually, such actions reduce the strength of muscle contractions, and reduce the effectiveness of the lesson.

The exception is stretching the triceps after the main pressing movements. You need to sit on a bench, put your forearm behind your head and lightly press on your elbow. This will help to more comfortably bring your hands in front of you, but will not take away the tone from your chest.

Correct exercise

Anatomically optimal position - the hands are located in the plane of the midline of the chest. The reduction should be carried out along an arcuate trajectory in front of the chest. If the design of the simulator implies the possibility of resting on soft rollers with the forearms, the elbow should be on the midline of the chest.

You can strengthen the work of the chest, making small pauses at the point where the arms are brought together, and statically straining the muscles. But this will not necessarily lead to more significant growth. Such techniques are selected individually, and their effectiveness depends on the structure of the athlete's muscle tissue, the predominance of a certain type of fiber.

There is no need to allow the "break" of the brushes, or excessive pressure on them. The grip should not be too tight, you should comfortably bring your hands together without pinching the handles with your fingers. However, it is better to use a closed grip.

It is not allowed to detach the shoulder blades from the back, and tilt the body forward. If an athlete prefers to use significant weights, it is worth helping him to “move” his hands off the ground. But this technique is not recommended for beginners and fitness enthusiasts. It is only suitable for experienced bodybuilders.

The effectiveness of the movement is reduced if it is performed in jerks. With pain in the elbows, it is worth keeping an eye on how much they are bent, and choose the optimal angle. The more flexion in the elbow joint, the more the biceps are involved in the exercise.

Inclusion in the program

The training program cannot be based on the information in the simulator alone. The second exercise should be included if we are talking about a beginner who performs two movements on the chest, or the final exercise in the program.

Someone prefers volume work for 12-15 repetitions, in 3-4 approaches, someone else layout - 10 repetitions in 5-6 approaches. The choice depends on the goals of the athlete. Ten-rep sets are more suitable for work in the power period, multi-rep sets are for those who only work out for the sake of muscle hypertrophy.

Sometimes the movement is used to pre-fatigue the chest in programs aimed at hypertrophy. Such things are practiced by high-level athletes. For them, drop sets of information are also intended - work for 10-12 repetitions with a high, and then gradually reduced weight.

Contraindications

Not recommended for pectoral tears, sprains, discomfort in the anterior deltoid, and inflammation of the shoulder joints. For strength lifters, the movement should be performed with medium or light weights so as not to overtrain the chest, and not get chest injury on the press.

Alternative

Many people think that lying down with dumbbells is a traumatic exercise, but here you should reduce the weight of the dumbbells and control the trajectory so as not to get injured. In practice, pushing backwards is more dangerous for the shoulders than a slight distortion of the trajectory in a prone mix.