Each muscle has different phases of contraction, depending on the movement the bone is making, to which the tendon is attached. 

Depending on where the muscle contraction phase performs the greatest job – we stimulate another part of it. 


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1) CAGE 

The muscles must work the most when we have arms spread sideways. 

At the moment when the hands are raised, the muscles work as a stabilizer and the weight rests peacefully. 

How does it look from a muscle point of view? When you spread your arms from side to side – the breast muscles are maximally stretched, let us remind you 

that they are doing the biggest job right now. This results in maximum stimulation of the external muscle regions. 

During a seemingly identical exercise – but performed on the “gate”, the situation is reversed. The biggest job of the cage is done when we have our hands in front of us and the muscles are maximally “pulled”. The result is the maximum stimulation of the internal muscle regions. And finally, if we train on a spanner – the load is even during the whole phase of the movement, evenly stimulating the whole muscle. 

It is analogous with bench press. The wider the handle – the less “pulled up” muscles in the upper phase of the movement. That’s why people want 

To improve the center of the cage, it is recommended to use a narrower grip. 



Similarly here. If the muscle is doing the biggest job with the maximum bent hand (squeezing in a narrow grip), we stimulate the part “under the armpit. 

It is already different when using the classical French press to the forehead – here the hardest work is waiting in the middle of the movement – when the arms are perpendicular to the ground, and thus already slightly straightened. 

If we perform straightening the hand backwards in the rainfall, then we stimulate the part at the elbow, i.e. the medial head. 



When flexing the barbell arms, the biggest job is again in the middle of the movement. Now notice what happens when someone takes too much weight 

by putting the spine over the first phase, in which the lower part of the muscle works, it reaches the “solstice” phase, often helping itself with a backward tilt. In this “clever way, it bypasses the middle phase. Only the last part of the movement stays, stimulating the very top of the bicep (ie a part of the armpit closer), and later people are surprised that they have a short bicep). The prayer book (with a free weight) also stimulates the lower part of the muscle, because the extension of the hand occurs when the force acting on the hand is still large. 



Here the matter is a bit simpler, the rules are mainly that the wider the grip – the greater the muscle stretch, which causes the muscle to stimulate in extension and thus widens the back. A narrower grip will cause the muscle to grow inward – that is, increase the thickness of the back. 



5) LEGS 

Here, rather, we do not do miracles, you can describe mainly the four-headed muscle. When doing squats, we can lean back (doing syphilics, hooks or squats with a barbell at the front) stimulating the thigh and head at the knee – or we can lean forward, transferring work to the upper thigh. 




Here, too, we rarely combine – although there is a variation of lifting sideways performed in the bed, invented by Arnold and stimulating a slightly lower part of the shoulder. 

So many of my arguments. The conclusions from this are that when making a muscle we should always consider which part of it we attack, and 

when we choose exercises for a given group, it would be appropriate to stimulate different areas of the exercised muscles. 

It is also worth to think about it when doing isometric exercises, which can also stimulate different areas of exercised muscles. 


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