ancora schiena
Ciao a tutti, ho trovato questa descrizione di un esercizio x la schiena, un po' folkloristico, ma magari è una variante utile. Stasera, se non c'è troppo casino, farò un tentativo, poi vi saprò dire!
"Here’s an exercise that has great potential for developing nice muscles over the scapula.
Lay a free flat bench between the lower grips on the machine for cable flyes. Lay chest down with legs together on the bench. You can also straddle the bench, but face chest down this looks kind of stupid. Use fairly light weight. I use 40-50 lbs for each grip (for reference, I bench 270 twice). Use grips that you would normally use for cable flyes. Grab the left grip with the right hand and the right grip with the left hand.
The idea at the beginning of the exercise is to have your arms crossed underneath the bench. I find I have to grab the right grip with the right hand and the left with the left, bring them under the bench and exchange the grips to opposite hands.
This exercise can become a rear delt exercise with lighter weight, where your arms extend out from your body. However, to target the meat over the shoulder blades begin by pinching your shoulders together. This will ensure throughout each rep that you are concentrating on the muscles over your scapula rather than using your delts.
Literally pull your arms out from under the bench, pinching your shoulder blades together as the elbows head straight up, perpendicular to the bench and your hands finish at your armpits.
The basic idea here is a reverse pec-dec with more intense isolation. The reverse pec-dec often keeps your arms out and takes the focus away from getting a ripped back. I'd love to hear how it works for people."
"Here’s an exercise that has great potential for developing nice muscles over the scapula.
Lay a free flat bench between the lower grips on the machine for cable flyes. Lay chest down with legs together on the bench. You can also straddle the bench, but face chest down this looks kind of stupid. Use fairly light weight. I use 40-50 lbs for each grip (for reference, I bench 270 twice). Use grips that you would normally use for cable flyes. Grab the left grip with the right hand and the right grip with the left hand.
The idea at the beginning of the exercise is to have your arms crossed underneath the bench. I find I have to grab the right grip with the right hand and the left with the left, bring them under the bench and exchange the grips to opposite hands.
This exercise can become a rear delt exercise with lighter weight, where your arms extend out from your body. However, to target the meat over the shoulder blades begin by pinching your shoulders together. This will ensure throughout each rep that you are concentrating on the muscles over your scapula rather than using your delts.
Literally pull your arms out from under the bench, pinching your shoulder blades together as the elbows head straight up, perpendicular to the bench and your hands finish at your armpits.
The basic idea here is a reverse pec-dec with more intense isolation. The reverse pec-dec often keeps your arms out and takes the focus away from getting a ripped back. I'd love to hear how it works for people."
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