Are shoulder clamps pectoral muscles? 5. Are shoulder clamps pectoral muscles?

It's the scapula muscle!

The shoulder muscles are scientifically called deltoid muscles and are divided into anterior, middle, and posterior parts.

Front exercises: bell lifting, flat lift, mid-grip distance bench press, etc.

Middle exercises: Flying birds, neck pushing, back and forth, etc.

Rear exercises: rowing, pull-ups, etc.

If you want to have your shoulders visually wide, the main thing is to train the middle.

Here's how to work for the deltoid muscles (dumbbells at home for convenience):

Shoulder (deltoid).

1.Pressing: Mainly train the anterior, middle and posterior deltoid muscles.

Action: Sitting, holding the dumbbells at the side of the body, abducting the elbows, palms facing forward, pushing the dumbbells in an arc to the highest point, stopping for a while, and slowly controlling the dumbbells to restore according to the original route (arc).

2.Lateral raise: Mainly exercises the deltoid mid-bundle.

Action: Hold the dumbbell in both hands in front of the legs, lean forward slightly, bend the elbows slightly, lift the dumbbells to the sides to shoulder height, so that the deltoid muscle is in the "peak contraction" position, stop for a while, and then slowly restore the shoulder muscle control. It can also be done with one arm and rotated between two arms.

3.Leaning over and raising sideways: mainly exercises the deltoid posterior bundle.

Movement: Hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control slowly reset.

4.Shrug: Mainly work the trapezius muscles.

Action: Hold dumbbells in both hands and hang down to the side of the body, bend the knees slightly, lean forward slightly on the upper body, fully lift the shoulders, try the acromion to touch the earlobe, stop for a while, and then slowly control the restoration.

No, that's the type of muscle between the shoulder and the shoulder armor on the back.

Yes, the chest clamp pull mainly exercises the shoulder muscles and pectoral muscles, and it is possible to measure the chest muscles internally, because the muscles are a whole block, and it is impossible to have a strong head in front and a thin head in the back, but only the whole piece will develop.

The chest clamp is designed to train the inside of the pectoral muscles. You can try push-ups in the narrow pitch, bench press in the narrow pitch, and it will have an unexpected effect. When exercising, pay attention to using your mind to control your muscles, and pay attention to muscle relaxation and nutrition after exercise.

If you want to have chest muscles and shoulder muscles, you have to keep exercising every day, every day from 5 pm to 7 pm is the best time to exercise, you can do dumbbells, push-ups, sit-ups, push-ups upside down, etc., so that you can not only train shoulder muscles, chest muscles but also abdominal muscles, don't give up exercising because of the pain of hand exercises, if this is the case, you will never be able to train a body of muscles.

The rotator cuff muscles include the tendons of four muscles: supraspinatus, infraspinatus, teres minor, and subscapularis muscles.

The rotator cuff, also known as the rotating cuff, is a group of tendon complexes wrapped around the humeral head, the front of the humeral head is the subscapularis tendon, the upper is the supraspinatus tendon, the posterior is the infraspinatus tendon and the teres minoris tendon, the movement of these tendons leads to the inward, supination and upward lifting of the shoulder joint, but more importantly, these tendons stabilize the humeral head on the glenoid, which plays an extremely important role in maintaining the stability of the shoulder joint and the movement of the shoulder joint.

The rotator cuff is composed of tendons of the supraspinatus, infraspinatus, teres minor, and subscapularis muscles, and attaches to the greater tuberosity of the humerus and the edge of the anatomical neck of the humerus. It surrounds the upper end of the humeral head and incorporates the humeral head into the glenoid, stabilizing the joint, assisting in shoulder abduction, and having a rotational function.

The rotator cuff, also known as the rotating cuff, is a group of tendon complexes wrapped around the humeral head, the front of the humeral head is the subscapularis tendon, the upper is the supraspinatus tendon, the posterior is the infraspinatus tendon and the teres minoris tendon, the movement of these tendons leads to the inward, supination and upward lifting of the shoulder joint, but more importantly, these tendons stabilize the humeral head on the glenoid, which plays an extremely important role in maintaining the stability of the shoulder joint and the movement of the shoulder joint.

Rotator cuff injuries are more common in men over the age of 40 and, in young adults, most often have a history of severe trauma. Because the rotator cuff is protected by acromion, rotator cuff rupture is rarely caused by direct violence. Indirect violence is mostly due to the abduction of the upper limbs after the degeneration of the rotator cuff with age, and the sudden adduction of the palm of the hand to the ground, and the supraspinatus muscle is weak, and the traction force is the largest, so it is easy to rupture, accounting for about 50%.

Rotator cuff injuries can be divided into two categories: partial rupture and complete rupture according to the degree of rupture. If not properly managed, partial rupture can progress to complete rupture.

In fact, the so-called rotator cuff refers to the four muscles of supraspinatus, infraspinatus, teres minor and subscapularis muscles, because they wrap the shoulder like a sleeve of the shoulder, also known as the scapular rotating sleeve, which plays an extremely important role in the function and stability of the shoulder.

The supraspinatus muscle is located deep in the trapezius muscle, originating from the supraspinatus fossa of the scapula, and the fascicles pass outward below the acromion and coroacromial ligaments, across the shoulder joint, and terminate in the upper part of the greater tuberosity of the humerus. The infraspinatus muscle is located in the infraspinatus fossa, and part of the muscle is covered by the deltoid and trapezius muscles, which originate in the infraspinatus fossa, and the fascicles pass outward behind the shoulder joint and end in the middle of the greater tuberosity of the humerus. The teres minor muscle is located below the infraspinatus muscle, originating from the dorsal surface of the superior 2 3 of the lateral border of the scapula and terminating at the lower part of the greater tuberosity of the humerus.

The subscapularis muscle is flat and broad, adjacent to the serratus anterior, originating from the subscapular fossa, with the fascicle outward and upward, passing anteriorly to the shoulder joint, and terminating at the minor tuberosity of the humerus.

The contraction of the rotator cuff muscles plays an important role in stabilizing the shoulder joint as the subscapular, infraspinatus, supraspinatus, and teres minor muscles pass anteriorly, above, and posteriorly through the shoulder joint, and many tendon fibers are still woven into the capsule wall. In addition, there is also a suspension humerus, which has the function of assisting the deltoid muscle to abduct the shoulder joint. When the supraspinatus muscle contracts, the shoulder joint is abducted; When the infraspinatus and teres minor muscles contract, the shoulder joint is externally rotated; When the subscapularis muscle contracts, the shoulder joint is adducted and supinated.

SIT muscles (supraspinatus, infraspinatus, teres minor) and subscapularis muscles. The supraspinatus tendon is most likely to be torn first, along the anterolateral border of the ganade to the greater tuberosity insertion.

The four muscles of supraspinatus, infraspinatus, teres minor, and subscapularis muscles.

Supraspinatus, infraspinatus, teres minor, subscapularis muscle.

No, it's done in a normal push-up position!

The weight of each movement is better if you try to do 8-12 reps, that is, if you can only do 8-12 reps of 15kg, then this weight is just right, if you do it easily, it means that it is lighter, then it is recommended to increase it, or increase the number of movements, reduce the rest time between sets. If it is heavy, it is recommended that you do fewer movements step by step, but ensure the quality of the movements.

I don't know if you are training muscles or strength, if muscles, it is recommended to have 4 sets of each action, 8-12 times per group, the specific situation depends on the individual, if you practice strength, also do 3-4 groups, but each group should be exhausted, the weight should not be too heavy, in order to ensure that each group is more than one time.

Then there is a barbell bench press and high push-ups on the same day, which may be more difficult, you can do it in 2 days, that is, today's barbell bench press + barbell front flat raise, tomorrow high push-up + barbell front flat lift. And so on and so forth.

If you can lift more than 10 in a row, it means that 15 kg is too light, continue to add weight until you can lift just 10 times, and you can't lift this level for the 11th time.

5 sets at a time, successively customized. The principle is to do what you can, don't do it when the time comes, and the muscles are strained again.

After the workout, supplement the protein, or practice in vain.

Practice your chest today, and don't do it again tomorrow, or you haven't grown well yet.

I remember one person, it seems to be Ronnie or Marcus, or someone else, who is bodybuilding anyway, and he said that bodybuilding only needs to do 3 movements, deadlift, bench press, squat.

If possible, the down incline bench press is the best, which is to lie on an inclined board with the head lower than the chest to push the barbell, the same is true for dumbbells, and dumbbells can also be used as birds of the downward incline board.

If you really can't do it, you can try to hold parallel bars, but in the lowest position, try to lean forward as much as possible, and at the same time keep your chest up and your head up. This movement also works on the arms and the lower side of the back, as well as the shoulders.

The bending arm overhang is good, and the push-ups are more solid.

The correct way to train the chest muscles and the breakdown of movements.

To train the chest, you must first train the thickness, first hold the flat bench press, it is better to have the assistance of the Smith frame, pay attention to the shoulder lock and use the chest to exert force, otherwise the three heads of the practice will become thicker and thicker, and the chest muscles will not be trained. After three or four exercises, you can mix incline and downward incline bench presses, and train the upper and lower edges of the pectoral muscles respectively. Train a certain thickness and start to clamp the chest and practice the middle seam.

If you can't go to the gym, you can use push-ups instead of bench presses, up-tilt bench presses to do push-ups with high foot pads, and down-incline bench presses to do push-ups with high hand pads. It is best to use a gym chest clamp and a bumblebee to clamp the chest, and you can hold it flat and clamp the chest with dumbbells to practice it yourself. To train the pectoral muscles, you have to train the thickness, upper and lower edges, and middle seams to look good.

The attachment has a plan, according to the plan, dumbbells and non-equipment are used. First of all, you have to bench press, the compound action should be in front, and the arm is tired first, which is not standard.

This is a square pectoral, but pay attention to the method to train the square pectoral.

Many people who want to train their pectoral muscles run to practice barbell bench press as soon as they arrive at the gym, and about half of the strength of the barbell plank press and dumbbell press is to the triceps, but the chest is not yet big, and the arms are already very thick. To train your pectoral muscles in the gym, you should first practice the chest clamp and then practice the chest press. After doing the chest clamp for a period of time, the pectoral muscles are already very tired, so do the chest push, with the help of the strength of the triceps brachii to help the pectoral muscles last night.

Physical exercise: first do 5 sets of chest clamps, 12 in each group, and then do 3 sets of chest presses, 12 in each group.

Remarks: 1. The optimal number of times to gain muscle in each group is 8 12 times, do not blindly increase the number of times.

2. Do the pectoral muscles every other day, not every day, which will make the muscles overtired and not conducive to muscle growth. Almost only the abdominal muscles in the whole body can be exercised every day.

3. It is recommended to exercise at 4 to 5 o'clock in the afternoon.

4. The action should be standard, don't be greedy, and rather light than fake.

Diet: 1. Drink a glass of milk and 2 egg whites after 30 minutes of exercise.

2. Usually eat a lot of protein-containing foods, such as eggs, chicken, soybeans, beef, peanuts, milk, fish and shrimp, etc., and eat a lot of green leafy vegetables to promote metabolism and help grow muscles.

3. Add a tablespoon of peanut butter to breakfast every day to provide the body with protein, sugar, and fat energy.

4. Drink a glass of milk every day before going to bed. At night, when you sleep, your body stops depleting sugars and focuses on breaking down proteins to maintain the flow of amino acids in your blood.

Go to bed before 11 p.m. every night to ensure the quality of sleep. ）