Such a common exercise as tractionupper block to the chest, designed to work out the muscles of the back. In fact, it is not much different from pull-ups on the bar. It will be a great addition to such basic exercises as deadlift and pull-ups on the crossbar, allowing you to work your back more carefully. This is especially useful for those who, due to lack of experience, cannot perform pull-ups correctly and after a few repetitions, lose control of the equipment. If during pull-ups, body weight is the minimum burden, then here you can take a smaller weight to adjust the technical side of the workout. When performing traction, it is easier to control the work of the back and not allow your hands to “steal” the load. Exercise has several kinds, let's find out what they are.
Thrust of the upper block to the chest wide grip
The handle of the simulator is taken as straight as possible.wide grip. The wider the grip, the better the back works. You should sit on the bench tightly, pressing your hips with the upper roller. When the initial position is taken, you can start craving. Tighten the handle to the upper chest, trying to get the most out of the work of the spinal muscles. If you still do not understand how the back works, just try to pull the weight by mixing the shoulder blades. Pulling during thrust is unacceptable, as they significantly reduce the effectiveness of the exercise. At the end point, you need to hold the projectile for a couple of seconds and, as much as possible under control, slowly, return to the starting position. The main goal in the performance of traction is to keep the back muscles in tension throughout the whole movement.
In the basic version, the main load getsmiddle back. Therefore, many experienced athletes lean back (and quite strongly), which allows you to load the broadest muscles. But if the purpose of training is to give the back tuberosity, then keep the torso is perpendicular to the bench. Charles Glass (famous trainer, bodybuilder) recommends that you lower the handle as low as possible during the block, trying to hold it down for a couple of seconds. This small trick allows you to further pump the middle part of the dorsal muscles. But note that to lower the handle below the chest with too much weight will not work.
Thrust of the upper block to the chest narrow grip
According to the technique, this exercise hardly differs fromprevious. However, here the handle is taken by reverse grip. That is, the palms are turned to the body. They need to be located as close as possible to the center of the handle. With proper execution, you can achieve a good load on the latissimus muscles of the back.
Thrust of the upper block to the chest reverse gripinvolves the work of the biceps and, to a lesser extent, the forearm. These muscles do not have such a resource as the back, so they get tired much earlier. Thus, there is a risk that the back, when doing thrust, will not work out properly. To solve this problem allow wrist belts. With their help, you can continue the exercise, despite the fatigue of the forearm.
Another way to ensure qualityback work - the use of special equipment. Here, special attention should be paid to the position of the shoulders. When an athlete takes the handle of the simulator, the shoulders move forward and up themselves. They need to take a circular motion back and down, this will be the starting position. Hands in this case will be slightly bent, and the handle is slightly lowered down. From this position to do the craving. If everything is done correctly, the back muscles will get a good load, and the arms will be excluded from work almost completely. The top of the block to the chest in this design involves reducing weight in order to maintain the correct technique. So you have to do more repetitions to tire your muscles.
To perform this exercise option, you needput a special handle, with two parallel handles. Typically, this handle is used in the lower unit. According to the technique, this method is much easier than the previous two. Therefore, you can take a little more weight.
In the initial position, the body deviates slightlybackwards The touch point will be the middle of the chest. At the top of the exercise you need to try to maximize the body up. Do not deviate too much back and pull the weight burden. The thrust of the upper block to the chest in this design, like the other variants of the load, is performed exclusively by the back muscles. Before you pull the handle down, inhale, and when it touches the chest - exhale.
Performing an exercise such as thrust topblock to the chest with a parallel grip, no need to straighten the arms. You should always leave a slight bend in your elbow to avoid excessive stretching of the ligaments and joints. Do not throw weight, it should always be in control. This will help make the exercise safer and more effective. Like other types of traction, this type requires special attention to the muscles of the back and arms. It is especially important to follow the tension of the back at the top point. Basically, this exercise loads the lateral dorsal muscles, but leaning back you can also load the round muscles.
How to replace the upper block to the chest? As already mentioned, this exercise is very similar to the pull-ups on the bar. Therefore, for those who have a crossbar at home, there are no problems whatsoever. But if there is none, then you have to show a little more ingenuity. Replace the exercise can be barbell or dumbbell in the slope. Here the muscles of the back will be worked out from a different angle, but this is not terrible, the main thing is that they will work well. If you do an exercise with dumbbells, the grip can be either straight (as with a barbell) or neutral (the dumbbells are parallel to the body).
The second exercise, which can replace tractionupper block - pullover with a barbell. First you need to lie on the bench and lay his hands with the bar behind the head. In the initial position, the elbows should be bent so that the neck of the barbell is not far from the forehead. This angle must be maintained throughout the entire range of motion. It is necessary to lower the bar until the muscles feel a good stretch, and lift - until the bar is at chest level. To exercise as efficiently as possible, follow the level of the elbow bend - it should not change.
The upper block to the chest sitting, in contrast topull-ups, gives the athlete the opportunity to fully concentrate on the work of the back and not be distracted. In addition, it allows you to vary the weight, and therefore suitable for beginners and those recovering from injury. If you study at home, you can find an alternative to the upper unit. The main thing - remember that it is possible to work out the back muscles qualitatively only when the correct technique is observed and other muscle groups are excluded from the work.