Assembly and operating instructions for the Hammer Ferrum Pro II 9093 strength trainer

The butterfly trainer is aimed at developing the pectoral muscles. Working in this machine is very similar to doing dumbbell flyes on a horizontal bench or doing crossover exercises. The undoubted advantage of this simulator is that its design allows you to work with the pectoral muscles with minimal involvement of auxiliary muscles. An interesting fact is that the butterfly simulator is actually called “pack-deck”, and the exercise itself is called butterfly because of the movement performed by the athlete, reminiscent of the flapping of the wings of this insect.

Benefits and disadvantages of the butterfly chest exercise

1. The butterfly trainer allows you to exercise with minimal risk of injury.
2. Working in the simulator allows you to develop muscles symmetrically.
3. “Pack-deck” creates relief for the muscles.
4. The deep muscles of the chest develop.
5. Provides excellent stretch to muscles.
6. Working in the butterfly simulator increases blood circulation and accelerates the growth of the pectoral muscles.
7. Another significant advantage of exercises in the “peck-deck” simulator is the ability to restore the tone of the upper torso after injuries of various types.
8. By the way, this simulator is perfect for women. It is able to tone the pectoral muscles and make them more elastic.

For a gym beginner whose goal is to gain muscle mass, this machine will not be a good option. It is not intended to build muscle mass in the pectoral muscles. The pack-deck trainer is an option for experienced athletes who are working on the quality of their muscles, having the required volume, and, of course, for those whose training is aimed at losing weight or maintaining physical fitness, as well as for women.

One of the significant disadvantages of the butterfly simulator is the fixed trajectory of movement. This does not allow you to work the pectoral muscles at the desired angle.

What awaits athletes as a result of training?

Of course, this exercise will never completely replace the barbell press or dumbbell fly. But together with them, you can achieve real success in your field, namely:

• make the muscles drawn and embossed;
• influence deep fibers that are difficult to reach during basic movements;
• stretch the muscles well, accelerating their growth and improving blood flow;
• create a balanced load over the entire amplitude;
• restore the tone of the upper body during the rehabilitation period;
• adjust the bust line, giving it elasticity, and eliminate sagging arms (benefit for ladies).

In general, the Butterfly block machine allows you to develop the chest, rear deltoids, trapezius, rhomboids and shoulder rotators. The pressure on the joints and spine is minimal, therefore the training is absolutely safe.

What muscles work when mixing into a pack deck?

The target muscles that are worked in the butterfly machine are the pectoralis major muscles. The emphasis of the load falls on the central part of the pectoral muscles. It is also impossible to exclude the anterior deltoid and serratus anterior muscles from the work. If we really delve into the anatomy, we can take into account the tension of the pectoralis minor, latissimus muscles, trapezius and rotator cuff muscles, but their work in the simulator is minimal.

What is a trainer?

The exercise machine is a bench divided into two parts - a seat and a back, plus two working parts for each arm. The working parts are attached to the support using bearings or a special angle with a cable-roller system. It has a special fastening with soft pads. Sometimes the butterfly also has a different structure, where the working part is attached not to a mount with a soft pad, but to simple handles.

The working parts have a cable-roller system that drives a system of rectangular plates (standardly described earlier). Sometimes, like a bench press simulator, the butterfly has a seat adjuster that can change the impact between the upper and lower chest, working in the same way.

What types of butterfly simulators exist and what are the differences?

Butterfly trainers (pack-deck) are available in two versions:

1. The first is when the athlete performs the movement with his arms bent at the elbow joints with emphasis.
2. The second is when the arms are almost straight at the elbows.

• 
  First

• Second

In fact, the difference between them is minimal - they differ in the amplitude of movement.

• With forearm support, the exercise is performed more isolated;
• and working with straight arms allows you to better stretch the target muscles.

About the design

The main elements of such power machines are handles, a seat, a backrest and a system for creating resistance. Thus, there are load-block types with a cable mechanism, where there is a stack with rubber-coated tiles attached to the flute. The weight in them is set by a special selector. Disc solutions are also available for sale, in which pancakes serve as weights. The price of these options is significantly lower compared to block ones.

The frames of the proposed devices are made of thick-walled pipes, which are welded with inert gas, which gives them serious strength and resistance to damage. Soft sliding and absence of sharp noise are ensured by bearings and chrome-plated guides. The models are relatively compact, so in principle they are suitable for home use. In addition, they can be purchased through a wholesale program if you plan to comprehensively equip a commercial or municipal institution.

Technique for bringing hands together in the butterfly simulator

Before performing the exercise, you need to set up the machine correctly. Very often athletes work in it, positioned incorrectly. When properly fixing the body, the torso and elbows should be in the same plane. The arms should not be located further than the pectoral muscles. This arrangement will not allow the pectoral muscles to be properly stretched. Having taken a position on the bench, make sure that your shoulders are parallel to the floor and your forearms are perpendicular. A right angle must be maintained between them.

1. To ensure the correct position is selected, adjust the seat height.
2. The movement is performed while resting on the back of the bench. The back and back of the head should fit tightly to the surface of the bench.
3. The legs serve as supports, so we place them as wide as possible.
4. We inhale and as we exhale, concentrate, smoothly, contracting the pectoral muscles, and bring our arms together.
5. At the peak of the movement, we pause for a second.
6. We perform the return movement smoothly and do not throw the levers. The negative phase of the exercise is also important.

Technical side

The more competently each approach and repetition is performed, the higher the final effectiveness will be.

1. First you need to customize the design for yourself and, in fact, for the operating mode.
2. You should sit either facing the back (deltoids) or with your back (pecs).
3. As you inhale, you need to smoothly and powerfully push the levers, spreading your arms (in the case of Peck-Deck machines) or bringing them together in front of you. Keep your elbows parallel to the floor.
4. Exhalation is carried out with effort. Then the position is fixed for a few seconds to feel the tension.
5. Returning to IP should be done slowly and in a controlled manner.
6. Points 3, 4, 5 must be repeated a certain number of times (approximately 10-15 for 4 sets).

When exercising on the Butterfly block machine, it is important to move the levers under close attention, without causing inertia. Maintain a straight body position, look forward and do not strain your cervical spine. It is not recommended to move your arms far back and straighten your elbows.

An alternative to performing arm raises is crossover exercises. The program can be complemented by classic push-ups on parallel bars or from the floor, bench press, and pullover.

Recommendations for bringing your hands together in the butterfly simulator

When performing the movement, you do not need to place your arms too far behind your back. Also, you should not straighten your arms completely (this applies to the model of the simulator designed for movement with outstretched arms). Failure to observe these points may result in injury. Increase the working weight gradually. In this exercise, it is important to stretch the muscles as much as possible rather than loading them with heavy weight. Thanks to good insulation, a lot of weight is not needed. This exercise is important to perform after complex basic exercises.

• Girls should perform 15-25 repetitions of 3 sets;
• for men – 12-14 repetitions of 3-4 sets.

Inclusion in the training program

The butterfly exercise is suitable for both men and women. It can be used by people with any level of fitness.

However, if we talk about beginners, Pek Dek is ideal for girls.

Women naturally have a much weaker upper body than their legs. Therefore, performing exercises on the upper shoulder girdle with free weights in the initial stages is problematic.

Upper training on blocks and simulators is a load mode that is most suitable for female beginners.

The picture is different with men who have recently started working out. Their primary task is to create the muscle and strength foundation of the body. For this purpose, multi-joint exercises with free weights are mainly used.

For intermediate and advanced levels, whose muscle mass and chest strength have already reached a certain level, the issue of polishing the pecs becomes relevant. In this case, the help of blocks and simulators becomes indispensable.

Reduction in Pek Dec is also used during the period of working on muscle mass. As a rule, it is placed at the end of the chest complex, as a finishing exercise. Light and medium weights are used, in a high repetition range - from 12-15 to 20 times in one approach.

But the main area of ​​application of the simulator is during terrain training. Here, almost every bodybuilder uses the Butterfly in their training.

The weight and repetitions are similar. But during the drying period, rest between approaches is reduced to 30-60 seconds.

How to replace the hand pinch in the butterfly simulator

In fact, there are several excellent exercises that can stretch the pectoral muscles and pump them in a concentrated manner, but they will not be able to emphasize the load as clearly due to the lack of butterfly locking arms.

1. The most basic and popular exercise, which is a good alternative to this machine, is dumbbell flyes on a horizontal bench.
2. The second exercise for stretching and deep muscle development is bringing the upper blocks together in a crossover while standing or bringing the lower blocks together while lying down.

• 
  1. Dumbbell flyes on a horizontal bench

• 2. Bringing together the upper blocks in a standing crossover

Common Newbie Mistakes

Taking into account the complexity of the butterfly style, the number of errors, especially at the learning stage of this type of swimming, significantly exceeds other performance techniques. Therefore, it is important to consider the key mistakes that prevent you from quickly mastering all the elements:

• Short strokes. This slows down the pace and increases energy consumption. Occurs due to the early release of hands from under the water;
• Insufficient hand speed disrupts overall coordination, leading to a severe decrease in speed. It is important to remember that the speed of work of the upper limbs should be increasing, from slow withdrawal to rapid entry;
• Taking your feet above the water. This is a gross mistake; when swimming correctly in this style, the legs should not show on the water;
• Lack of coordination - the essence of Fall is the transfer of explosive impulse from the arms to the legs through the body. Otherwise, the movements become ineffective.

Why train the pectoral muscles?

Training the chest muscles is determined not only by the goal of increasing their volume, but also by a number of factors related to maintaining human health:

Typical execution errors

Excessively heavy weights are the most common mistake exercisers make.

When using very heavy weights, additional muscle groups are involved in the work.

The load is spread across multiple muscles, and the rear deltoids receive less stimulation despite the use of heavy weights.

In addition, only one joint is involved in the movement and applying a lot of weight can be traumatic for it.

Fast, inertial pace and cheating are closely related to the previous mistake.

To cope with an excessively heavy load, the student begins to “yank” the weight. As a result, the exercise loses its meaning, because part of the load simply disappears when performed this way.