butterfly

introduction

The exercise of the butterfly counts next to the bench press and the fleece as an exercise form for the development of the chest muscles and is particularly used in bodybuilding. However, in contrast to the bench press, in which the triceps (M. triceps brachii) and the deltoid muscle (M. deltoideus) take over part of the work, the pectoral muscle is more isolated in the butterfly. Therefore, this variant is particularly suitable in the definition phase. The structure of the chest muscles in particular can be optimized using butterfly.

The butterfly is a typical training exercise for pre-exhaustion in the pre-exhaustion principle.

Note:

Bench press for muscle building, butterfly and flies for definition.

Trained muscles

• pectoralis major (M. pectoralis mayor)
• Deltoid (M. deltoideus)

Figure chest muscles

Chest muscles

1. Pectoralis major
   (Collarbone - proportion) -
   Muscle pectoralis major,
   Pars clavicularis
2. Pectoralis major
   (Sternum - ribs - area) -
   Muscle pectoralis major,
   Pars sternocostalis
3. Pectoralis major
   (Abdominal area) -
   Muscle pectoralis major,
   Pars abdominalis
4. Anterior saw muscle -
   Muscle serratus anterior
5. Raven beak
   Upper arm muscle
   (second layer) -
   Muscle coracobrachialis
6. Sternum muscle (often absent) -
   Sternalis muscle
7. Small pectoral muscle
   (second layer) -
   Muscle pectoralis minor
8. Broad back muscle -
   Latissimus dorsi muscle
9. Raven beak process -
   Coracoid process
10. Collarbone -
    Clavicle
11. Sternum - sternum
12. Deltoid -
    Muscle deltoideus
13. Fat and connective tissue,
    as well as glandular lobes -
    Glandula mammaria

You can find an overview of all Dr-Gumpert images at: medical illustrations

description

The exercise of the butterfly can only be trained on the device. The athlete sits upright and the spine touches the backrest. The guide is held firmly in the hand at chest height with both hands. In the starting position, the arms are almost stretched out at a 180 ° angle. The chest muscles are maximally stretched at this point. As the arms close in front of the body, the muscles are increasingly contracted. The arms are still more or less stretched.

It is particularly important to ensure that the upper body is in contact with the backrest during the contraction phase.

Training weight and number of repetitions vary depending on the training goal and performance requirements.

If no device is available, the same symptoms of adaptation of the muscles can be achieved with the "flyers".

Modifications

The lever can be changed to train different parts of the chest muscles. If not only the hands but the entire forearm grip the guide, the inner parts of the chest muscles are trained more intensely.

By using an expander, the butterfly can be used in a training session at home.