Arm bars have a good effect on chest muscles-the key is to move correctly.

At present, most of the different training methods of arm stick focus on bending into U-shape or N-shape, but they are all wrong. Bending into a U-shape or an N-shape is not the key to exercising chest muscles.

The key to exercising chest muscles with arm bars is the position of elbows at the beginning.

Put your elbow at shoulder height and start bending the arm. When you bend to the maximum, that is, U or N, your fist must be at the height of your mouth. If you bend n, the whole big bend n is in front of you. At this time, your elbow is still as high as your shoulder, then stop at this height for 2 seconds and let the spring straighten back. This is the key point for the arm stick to exercise your chest muscles. Now you can try it, and you will immediately feel the pain after the contraction of the chest muscles.

Analyzing this action is actually the working mode of butterfly chest pliers machine in gym. Butterfly chest pliers machine is a sharp tool for training chest muscles.

Now let's talk about the difference between completing u or n.

Bend into a U-shape, and the brachioradialis muscle on the forearm will be trained.

Bend it into n, and you get the flexor brachialis radialis of the forearm.

I don't recommend using an arm stick over 60 kg, because when using the arm stick to exercise, the wrist bending moment is very large, and the wrist is a weak joint that is easy to be injured. Try not to use it frequently to produce explosive force.