Butterfly with the expander

Introduction

In addition to push-ups, the Butterfly is another way to train the chest muscle with an expander. The Butterfly is used more in the advanced area, because there is a certain coordinative requirement. Especially in the definition phase of bodybuilding the Butterfly is used.

Besides the strain on the large chest muscle, this form of training also develops the back upper arm muscles. – large chest muscle (M. gluteus maximus)

  • Arm extensor (M. trzeps brachii)
  • Deltoid muscle (M. deltoideus)

to the musculature overview

  • Delta muscle
  • Biceps
  • Trizeps
  • Greater pectoral muscle
  • Straight abs

The expander is attached at shoulder height behind the body. The athlete stands in a crotch position with the upper body in front.

In the starting position, the expander is at shoulder level with the elbow joint bent. The hands grasp the expander at chest height. In the movement execution the expander is led in front of the body, the expander runs over the elbows.

The elbow joints are extended. The entire upper body must not move during the movement. Only the arms work in the shoulder joint.

Fields of application

Health sports In health sports, the strain is kept low and the number of repetitions is between 15 and 20, while the resistance is relatively light. Since the goal here is not only strength endurance but also muscle building, the resistance should be chosen in such a way that after the last repetition no further repetitions are possible. The aim is to maintain or regain health.

Fitness In the area of fitness, the number of repetitions is between 12 and 15 with a high training volume (many exercises in the training plan). The aim is to maintain physical health and general fitness. The short length of the breaks enables the fitness athlete to complete many exercises in a relatively short time.

The pause length is in the range of fitness by one minute. In addition to the strength training exercises, endurance training is also integrated into the fitness training plan.