Older Guys Should Add This Exercise to Their Chest Workouts
From men's health
Author, fitness model and trainer Kirk Charles, NASM-CPT CES, knows that life can get more complicated with age. However, that shouldn't prevent you from being at the top of your game. It helps answer the difficult training questions that come with age so that you too can live to be over 40 years old.
One of my first training customers had a simple goal: to take off his shirt on the beach. He was approaching 50, was not too proud of his build, and felt his general health deteriorate quickly. His pectoral muscles and arms were his main concerns. He was angry and vowed to "do whatever it takes" to strengthen his core and get a pec definition. I suggested one of my favorite upper body movements for developing and contouring the pectoral muscle. And as a bonus, you also get great core activation.
The pecal (pectoralis major) must be attacked from different angles due to its round shape and multiple points of origin. One point of origin is the breastbone, where the pectoral muscles come together in the middle of the chest. Once the breast day is over, most people jump on the bench to push and focus only on these types of movements. However, if you want to hit the sternocostal head of the pectoral muscles, you may want another tool. One movement I found is the one-armed fly. Especially if you work with a resistance band, it offers a great variety for your training and your home gym.
Attach your resistance band while standing about 15 cm below the shoulder height (this can also be done while sitting or even better kneeling). Stand in front of your mounted training cable and hold it with your left hand. Your left arm and cable should be fully extended, parallel to the floor, but not pulling on the cable. Then turn your body about 45 degrees to the right. In this starting position, the straight line from your assembled cable through your arm and to your shoulder should be midway between your arm, which is fully stretched in front of you and fully stretched sideways. Essentially, your arm is 45 degrees from your body's midline.
From there, tighten your core and glutes. This prevents the band from turning you back towards the band, and also prevents your torso from turning away from the band. Look straight ahead and keep your hips and shoulders straight forward. Also tighten your shoulder blades. This is all the key to ensuring that your breast is the driving force in the movement.
Now hold a soft bend in your elbow and pull the cable towards the middle of your chest as if you were hugging a tree. The band will increase in resistance when you reach your midline. Use this and enjoy it, squeeze your chest so much tighter. Return to the starting position and repeat the process. Do 10 to 12 repetitions per arm and then repeat on the other side. Do 3 sets.
The exercise is an effective way to develop the sternocostal breast size and strength that all men in their forties crave, and it is evidence that you don't need to lift heavy stratospheric weights to keep a well-proportioned breast development . Attack this a few times a week unless you have had shoulder problems or rotator cuff injuries in the past. In this case, this step may not be for you.
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