Four Most Significant Cage Exercises

Training that involves dropping and lifting the horizontal press with a load in the lying position is considered one of the most important exercises in all strength training – not without reason. In addition to involving the breast muscles, mainly the larger breast muscle, there are also synergistic muscles that work, such as the muscles of the limbs – the triangular arms, the forearm flexed; the back muscle, the long head flexed, and the motor muscles as stabilizers of the arm. As we can see, during this training, there is a significant increase in the activity of the upper part of the body. Thanks to this, we can both develop the muscles of the upper part of the body and significantly increase the strength in the horizontal pushing movement. Together with the squat and the deadlift, pressing on the horizontal press is part of the three-part strength training. Due to its popularity and the benefits we get during this exercise, it has been studied by scientists from many angles. Despite many variables, we can cite the results obtained. – Due to morphology and structure, during pressing on the horizontal press, it is advisable to use a load of about 80% CM, which confirms a study by scientists comparing exercises using free weights and machines. It is also worth mentioning that a study by Japanese scientists correlated the results of pressing on the horizontal press with the size of the breast muscles. The study showed that people with better results in pressing on the horizontal press had a better-developed breast muscle. – Increasing the distance between the hands when pressing on the horizontal press increases the activity of the middle part of the breast muscle, both on the horizontal bench and on the inclined bench. In the case of using the underhand grip when pressing on the horizontal press, the activity of the breast muscle in its upper part (scapula) increases. Pressing on the horizontal press due to its complexity can have many variations, of which the most popular are: