Seated arm raise machine. Hand movements in the butterfly simulator

Reverse flyes are intended for fine-tuning the shape, as well as the relief of the rear deltoids and upper back muscles. This exercise will strengthen your rotator cuff muscles. This is very important, because the strength of these muscles determines how resistant the shoulder joints will be to stress. It is recommended to perform 3-4 sets, each with 8-15 repetitions. Do the exercises at the end of your shoulder workout. Before doing fly-ups in the machine, do dumbbell or barbell presses in a sitting/standing position, as well as dumbbell raises in front of you and standing fly-ups. This exercise is intended for athletes with an average level of training and above.

Technique for performing reverse flyes in the butterfly simulator

1. The position of the handles and the seat height of the butterfly machine need to be adjusted. The initial distance between the handles should be equal to the width of the shoulders, then the arms that hold the handles will straighten and run parallel to the floor.
2. Take the starting position - your chest is pressed against the back of the seat, your torso is in an upright position, your back is slightly arched in the lower back, your arms are straight, holding the handle with a neutral grip (palms should face each other). Open the handles slightly so that the load lifts from the stops.
3. Inhale and hold your breath. In this state, try tightening your rear delts and upper back muscles, and extending the handles as far back as you can. The elbows should be behind the level of the back.
4. With your arms back, pause briefly. Then tighten your rear deltoids even more, after which you can exhale and return to the starting position.
5. In the starting position, also pause and then repeat the exercise.
6. The design of the machine may not allow you to do exercises with straight arms. If this is the case, then your arms can be slightly bent in their original position. The main thing is to prevent your arms from bending or unbending during movement, and fix the elbow joint.

Main muscles involved

1. Try to imagine that you are spreading not your arms, but your elbows. This will help you perform the exercise not through the efforts of your arms, but through the rear deltas and back muscles.
2. Keep your torso straight and motionless. This will make the exercise safe and effective.
3. Hold your breath precisely in the phase of raising your arms. This is very important, as you will be able to make a more powerful effort and protect yourself from lower back injuries.
4. Place your elbows behind your back. Thanks to this, you will achieve maximum contraction of the posterior deltoid, as well as the middle trapezius and rhomboid muscles.
5. If you cannot get your elbows behind your back, this means that the weight is too heavy or your shoulder joint is not yet flexible enough.
6. Don't lift heavy weights. What makes this exercise effective is strict adherence to the technique and form of the exercise.

Technique for performing reverse flyes in the butterfly simulator

The exercise of raising arms in a simulator is an effective auxiliary way of developing shoulders, and is used by athletes of different levels - from beginner to fully prepared. You can use different machines to train the lateral or rear deltoids. However, in general, the technique for performing this exercise is quite simple.

The technique for performing this exercise is as follows:

1. It is necessary to set the handles of the exercise machine to the rearmost position, then, depending on the degree of fitness, select the appropriate weight and adjust the seat height so that the handles of the exercise machine are at shoulder level.

2. Starting position - grab the handles and move your arms back, contracting the rear deltoids.

3. When moving, it is important to keep your arms fully straightened; all movement should occur only at the expense of the shoulder joint.

4. Having fixed the final position for a few seconds, you need to slowly return to the starting position.

When exercising on the simulator, you can use two types of grip - neutral (vertical handles) and straight (horizontal handles). In the first case, the lateral bundle of the deltoid muscle is included in the work, and in the second - only the posterior bundle. In order to maximally load the posterior deltoid muscle, you can perform the exercise with one hand - this will relieve tension from the trapezius muscle. Another option is to increase the range of motion, for which you need to sit at an angle and lean on the back with only one shoulder.

Technique for performing reverse flyes in the Butterfly simulator

Reverse flyes are usually used to fine-tune the shape, as well as to improve the relief of the rear deltas and upper back muscles. In this way, the rotator cuff muscles are strengthened, which is quite important, since the resistance of the shoulder joints to stress depends on the strength of these muscles. The arm raise exercise in the simulator should be done as the final exercise in shoulder training.

Technique for performing a reverse fly in the Butterfly simulator:

1. Adjust the position of the handles and the seat height of the machine. The initial distance between the handles should be equal to the width of your shoulders, so that the arms that hold the handles will straighten and run parallel to the floor.

2. Starting position - the chest is pressed against the back of the seat, the torso is in a strictly vertical position, the back is slightly arched in the lower back, the arms are straight and hold the handle with a neutral grip, that is, the palms should face each other. It is necessary to spread the handles slightly so that the load lifts from the stops.

3. Tighten your rear deltoids and upper back muscles and extend the handles as far back as you can, keeping your elbows behind your back. Before starting the exercise, inhale and hold your breath.

4. Pause briefly with your arms pulled back. After this, tighten your rear deltoids even more, and as you exhale, return to the starting position.

5. Pause in the starting position and repeat the exercise. Make sure that your arms do not bend or unbend during movement; the elbow joint must be fixed.

When performing the arm raise exercise on the machine, make sure that the movements are slow and controlled.

Raising arms on the simulator

We are talking about raising arms on a machine, but we can mean six completely different movements. Usually the shoulders and chest are pumped with “flights”; this unites the entire group of movements.

Purpose of the exercise

(Breeding) Reduction of arms on the butterfly simulator

This exercise is for the pectoral muscles; it is included in hypertrophy training; it also helps to increase strength in people whose lagging muscle group is the pectoral muscles.

Raising arms on the Butterfly machine facing the back of the machine

And this is already a movement for the lagging rear deltoid

Raising arms on a crossover

This exercise for the rear delta is a simultaneous pull to the sides of the handles of the blocks, fixed in the middle position.

Bringing hands together in crossover

The well-known chest isolation exercise, mistakenly called fly-out, the “breeze” movement in it does not cause muscle contraction, but is a return to the starting position.

Abduction to the middle delta in the simulator

Again, the arm is pulled out to the side, but most people call this movement a "float"

Abduction to the rear deltoid in the middle deltoid machine

This exercise is a lateral spread of the middle deltoid pads. Only the hands are placed in the center of the pillows, and the body tilts.

In general, for the purpose, all these movements can simply be combined into a group isolating small muscle groups for convenience.

Technique

To perform rear delt raises, you need to sit on the machine bench, lean your chest, place your hands on the handles, and start moving by tightening your arms. Next, tension the rear deltoid and fully extend the arms to a comfortable width. Then - smoothly return to the original position and perform the required number of repetitions.

The rear delt fly in the middle delt machine is performed in almost the same way. Hands are placed in support pillows, tilted, making sure that the body is parallel to the floor, and using muscle force, the pillows are moved to the sides.

Rear delt crossover work mechanically copies this exercise. The only difference is that you grab the cable of the cable system or fastening at a convenient height (usually at shoulder level), cross the cables, and the movement itself.

The entire rear delt breeding group has similar technical errors:

• shoulders raised in the exercise. If they are not lowered down, the trapezius muscle will be involved in the work, which is fraught not only with its hypertrophied development, which women usually do not want, but also with pinching in the cervical spine and discomfort;
• open grip, that is, loose fingers in simulators with handles, or, conversely, a very closed, clamped grip and shifting the load on the wrist;
• too active reaching by the latissimus dorsi muscle, jerking and inertial movements. It is difficult to isolate the rear deltoid in all abduction movements; it works even if you simply spread your arms to the sides, but the latissimus is stronger and takes part of the load. If you contract the latissimus dorsi aggressively, the posterior deltoids will not work;
• a technical error is returning too quickly to the starting position, when the handles are literally “reset” from the extreme point;
• When performing this exercise on a crossover, you should not allow the support to rise too significantly, this creates an unnatural amplitude in the shoulder joint and contributes to its overload

All exercises of this type are auxiliary. They are performed after the main pressing movement, and the number of repetitions greatly depends on the person’s capabilities, physical fitness and technical readiness. Typically 8-20 reps in 3-4 sets.

The “butterfly” exercise machine received this name not because of its shape, since it is quite massive, but because of the technique of performing the exercise: when practicing on it, the athlete flaps his arms like a butterfly’s wings. The simulator is quite popular, especially among men; but since it is not part of the main training program, it cannot be found in all gyms. Let's discuss the features of the training device and the technology of training on it.

What kind of simulator is this

The butterfly (butterfly) simulator, or peck-deck, is a block power plant. It is a seat with a straight soft back and two movable arms for the arms. There are peck-decks with levers for outstretched arms, and there are those designed for arms bent at the elbows. The height of the bench is adjusted to the height of the athlete, as is the width of the hand rests so that they are positioned correctly.

The back can also change position: vertical or inclined. A load is attached to the back of the equipment, which is driven by hand force. The weight of the load can be increased as desired. The maximum load capacity of the simulator does not exceed 100 kg.

The advantage of this design is that the load is placed only on the pectoral and shoulder muscles. At the same time, the back does not strain, which absolutely eliminates spinal injuries.

Did you know? The very first simulators were invented back in the 18th century for medicinal purposes. And the first gym appeared in Sweden a hundred years later on the initiative of the doctor Wilhelm Zander.

Muscle groups involved

The “butterfly” exercise is a single-joint exercise, since its execution involves only one joint – the shoulder. Bringing his arms together and spreading them out on the machine, the athlete purposefully works out main muscle groups:

• middle and inner parts of the pectoralis major muscle (during adduction);
• posterior deltoid (brachialis) muscle (during extension).

• anterior deltoid;
• front serrated.

• small pectorals;
• trapezoid;
• rotator cuff;
• lats.

Did you know? The world's first bodybuilding championship took place in 1901. It was organized by the famous German circus athlete Evgeniy Sandov.

Exercises in the butterfly simulator

The goal of the “butterfly” is to “sculpt” the muscle mass into beautiful proportions. This exercise is not part of the main training complex - it completes it. Only with this routine will the goal be achieved. In butterfly, the arms move naturally, so the technique is easy and accessible to everyone.
Working with peck deck starts with choosing the right weight. The load should not be too heavy, especially for beginner bodybuilders. You should also set the seat height to your height and the hand rests to the appropriate width. Now you can get started.

Bringing hands together

There are two variations of the peck deck butterfly: for straight arms and for bent elbows. “Butterfly” for straight arms:

1. Setting up the simulator: set the grip width so that your shoulders and arms remain parallel to the floor during the reduction.
2. Starting position: sit on a bench with your feet shoulder-width apart or wider, your feet placed directly under your knees, your back leaning close to the backrest. Grasp the handles with your palms, while your shoulders remain parallel to the floor and your elbows are slightly bent.
3. Execution: inhale, and while exhaling, move the handles towards each other. When they get close, freeze in tension for a couple of seconds. Then, while inhaling, slowly, without reducing tension, move the levers to the sides, but not all the way.
4. Number of repetitions: from 10 to 15 times.

Video: technique for performing the “Butterfly” exercise for straight arms

1. Adjustment: Adjust the seat height and elbow pads so that your elbows are in a comfortable position at shoulder level or slightly lower.
2. Starting position: sit comfortably, with your back and head pressed against the backrest. Feet are firmly planted on the floor, elbows are comfortably placed on the cushions of the levers.
3. Execution: while exhaling, bring the levers together, hold at the extreme point for 2 or 3 seconds. As you inhale, slowly open them, maintaining tension in the pectoral muscles, but not until the very end.
4. Number of “swings”: 10–15.

Important! When returning your hands to the starting position, you cannot put them behind your back and do it sharply and quickly. This can injure your chest muscles.

Arm fly (reverse butterfly)

“Butterfly flight” in the opposite direction is performed on the same deck. Although the movements are similar, during the fly a different muscle group is tensed: the rear deltoids, or shoulders. To get the technique right, you need to set up the machine differently.

1. Setting up the deck: fix the levers in the extreme position behind the backrest, raise or lower the seat so that the hands on the handles maintain a straight line with the shoulders.
2. Starting position: sit facing the back, press your chest out against it, place your legs close to the special support bolsters, grab the handles with an inside grip; elbows slightly bent but parallel to the floor.
3. Execution: while exhaling, begin to move the handles back to tighten the shoulder muscles to the maximum and bring them together. Freeze in this tense position for 2 seconds. Then slowly return the handles of the exercise machine to the starting position.
4. Repeat up to 15 times.

Video: technique for performing the arm raise exercise (reverse butterfly)

Knowing some subtleties will help you get the maximum effect:

1. With the correct technique of reduction, tension should be felt in the pectoral muscles, and when spreading, in the rear deltoids. If other areas are tense, the exercise is performed incorrectly.
2. Keep your back straight during training. To do this, the body should not be lifted from the back, and the head should not tilt.
3. It is important to monitor your breathing: as you inhale, spread your “wings”, and as you exhale, close them.
4. Sharp jerks should be avoided; all “swings” should be smooth and slow.
5. Do not lift a load that is too heavy to avoid damaging the pectoral muscles.
6. If one half of the chest (most often the left) lags behind the other in size, then you can even out the proportions by making a “butterfly” with one hand.

Important! You need to make sure that your elbows go as far back as possible, and not the handles of the exercise machine. Otherwise, other muscles will be used and the desired effect will not occur.

The butterfly exercise will not help build muscle, so it will not be useful as a main workout. But as the final point of a set of other exercises, it is very effective. The male chest will receive a proportional relief, and the female chest will become elastic and toned.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Mar 22 2017

Anyone who loves their body and regularly trains in the gym or at home is familiar with this exercise. Simple and affordable, it helps you gain a toned shape and improve your health in a short time. Is it possible to learn how to do it yourself, what is required for this, what effect will be as a result - this will have to be dealt with in detail.

Benefits of butterfly exercise

You can start classes at any time; no special conditions are required for this. The exercise came to fitness and bodybuilding from yoga. What is its advantage? Butterfly asana not only promotes relaxation and stretching of muscles, but with its help:

• the functioning of the hip joints improves;
• blood circulation in the pelvic area is normalized;
• posture is straightened;
• the muscles of the chest, back, and thigh biceps are strengthened;
• kidney function is activated;
• reproductive function in men improves;
• Prevention of radiculitis and hernia is carried out.

The benefits of the butterfly exercise for women's health are enormous. When performed during pregnancy, preparation for childbirth occurs - the muscles become elastic and the hip joints become mobile. Butterfly pose helps:

• strengthen the uterus, bladder;
• prevent varicose veins;
• reduce premenstrual syndrome;
• improve ovarian function;
• normalize body weight;
• reduce pain during menstruation;
• find peace.

How to do the butterfly exercise

If you need to relax the muscles after training your buttocks, thighs, legs, and prevent pain from severe tension, you need to learn how to stretch correctly. Yogis recommend doing this:

• sit on the mat;
• spread your legs to the sides, bent at the knees - they should be relaxed;
• connect the feet, move them closer to the groin;
• straighten your back, lowering your shoulders;
• pull your head up, aligning your spine.

You need to do the butterfly exercise with your hands on your feet. Execution occurs in the following sequence:

• lower your bent knees to the sides, hold for a few seconds;
• make the reverse movement without lifting your feet from the floor;
• fix your knees in the upper position for a while;
• lower your feet to the floor;
• repeat the cycle;
• perform daily;
• do 30 swings in one approach.

Stretching Poses

To effectively stretch your muscles without injury, you need to use stretching poses correctly. The basic position - sitting on the floor - remains unchanged. The most important condition is to keep your spine straight, trying to pull your head up. The poses differ in the position of the hands:

• classic – palms cover feet;
• reinforced - hands rest on knees, creating additional load;
• with abdominal work – the palms are placed on the floor behind or extended forward.

Stretching exercises

It's good to stretch your body after an intense workout, and you can remove extra centimeters from your hips in various ways. In yoga, the action is performed with breath control in the following order:

• starting position – butterfly pose – on a mat with a straight back;
• rest your hands on the floor from behind;
• while exhaling, close your knees;
• when inhaling, press them to the floor;
• return to previous position;
• breathing should be calm and deep;
• do 3 minutes.

You can perform stretching exercises with your hands on your knees, additionally pressing your legs to the floor. Another option that will help relax the muscles of the buttocks, the area of ​​the lower back:

• initial position (IP) – the same;
• extend your arms forward or place them on your feet;
• with a straight spine, lower your knees to the sides, hold 5 breaths and exhales;
• slowly tilt your body as far down as possible, forward;
• fix in this position for 5 breaths and exhalations;
• repeat for several minutes.

Butterfly exercise for hips

To increase the load when performing exercises on the inner thigh, special simulators are used. The “Butterfly” expander consists of a head with a powerful spring and two lever-loops that look like wings. The device works like this:

• the levers move;
• the spring is compressed;
• elastic deformation occurs;
• the spring expands;
• the levers return to their initial position.

The butterfly exercise for the hips using a simulator is performed as follows:

• IP - sitting on a chair. The expander is placed head down between the thighs. The knees are brought together, compressing the spring, and when it relaxes, they move apart. You can make it more difficult if you sit not on a chair, but on the floor, without back support.
• IP - lying down, legs bent, feet on the floor. The exercise machine is installed between the knees, the head is directed upward. The legs move in and out, overcoming the force of the spring.

Butterfly exercise for pectoral muscles

Proper execution of bodybuilding exercises without injury depends on adherence to technique. Main conditions:

• use reliable exercise machines or dumbbells;
• do not make jerks or sudden movements;
• add approaches gradually;
• apply powerful contraction, smooth stretching;
• rest your body against the device without leaving the backrest.

The butterfly exercise for the pectoral muscles is performed on a special simulator in 3 sets of 15 times. Technique:

• fix the required weight;
• install the seat so that your elbows and shoulders form one line parallel to the floor;
• rest your feet;
• feet shoulder width apart;
• press your lower back to the back;
• open the handles of the exercise machine, take a breath;
• expand the chest to its full volume, move it forward;
• as you exhale, gently bring the handles together;
• fix the position;
• As you inhale, spread your arms to the sides.

Butterfly exercise for legs

It is convenient to work out muscles with an expander, which provides the necessary load. The butterfly leg exercise allows you to simultaneously strengthen your abs, hips, and improve your relief. Performed in this order:

• lie on your left side;
• bend your knees;
• place the expander levers between them;
• smoothly move your right knee up;
• forcefully return it back;
• perform 15 times;
• change legs, repeat.

Reverse butterfly

In order to train your shoulders, engage your deltoids, and develop your backside, you need to reinstall the machine designed for the pectoral muscle group. The main position in this case is sitting, pressing your stomach to the back. The technique for performing a reverse butterfly is as follows:

• fix the required weight;
• place the handles at shoulder level;
• adjust the seat height;
• grab the handles;
• move your arms back while inhaling, tense your muscles as much as possible - the shoulder joint is moving;
• keep it diluted for a few seconds;