A popular exercise for working out the muscles of the middle back is the pull of the upper block to the chest.
Many beginners begin strengthening their back muscles with traction to the chest on the upper block. In accordance with the biomechanics, this exercise is close to pull-ups on the crossbar, therefore, it allows you to replace them to some extent.
Content
What muscles work
This exercise is considered basic, it involves almost the entire middle of the back. The secondary load is directed to the biceps, shoulders, forearms.
This movement involves several muscle groups, including:
The main ones are the widest.
Additionally included:
diamond-shaped, deltas; biceps, pectoralis major and minor. trapeze; press;
Application
The movement has found wide application in bodybuilding, powerlifting and other strength training.
Numerous fitness trainers often offer clients the described exercise. . The main condition for proper use is the normal mobility of the shoulder joint.
If the latter cannot be done, or it is difficult, then such an exercise perfectly allows you to work out the muscles of the back.
Here, experiments with a grip are allowed, which somewhat changes the principle of functioning of the work of these muscles.
The movements are wonderful for training, can be used at the very beginning or towards the middle, to warm up the muscles for work to the required degree. Most bodybuilders are convinced that upper block work is very beneficial.
Thanks to this, you can expand your back as much as possible and achieve the desired effect. Naturally, this will not be enough to achieve your goal, but due to traction, you will be able to approach the result that you want to see in the end.
It can be done at home by having the upper block machine or its various optional attachments with a block in universal benches.
Grip Options
You can use either one type, but it's better to vary it. - you can perform reverse, wide, narrow, parallel.
So, in addition to the classic wide grip, you can use:
Open narrow. We turn the brushes with our palms towards us and take them already shoulders.
Parallel. Probably the rarest, you need a special handle to use it.
Despite the simplicity, it is important to follow the technique and work cleanly so that other muscle groups do not take the load.
Technique for performing traction to the chest on the upper block
Having chosen the working weight, it is necessary to sit on the seat and adjust the hamstring roller so that the hips do not slip and the legs are firmly planted on the ground.
Grab the handle of the sports equipment. When doing the exercise with a wide grip, the hands will need to be placed a little further than the level where the shoulders are. To perform with a medium grip, place your hands at the same distance as your shoulders, but for a narrow grip, you should choose a distance less than shoulder width.
Next, you need to slightly place the body back approximately 25 degrees. This will be the starting position.
On exhalation, we pull the handle to about the middle of the chest, while we do not spread our elbows to the sides, we perform contractions of the widest and create a pause at the bottom point. There is also the option of lowering the handle lower.
In conclusion, we return to the starting position and stretch the lats at the top of the amplitude.
We repeat the exercise as many times as necessary.
When performing, tension in the muscles of the thighs and buttocks is possible. But this is only relevant if the athlete can rest his lower limbs on the floor in order to make it easier for himself to perform.
It is not recommended to raise the shoulders, this is allowed in some cases - if the athlete has filled his arm enough to apply a light cheat.
Mistakes
There are a number of mistakes that can be made while doing this exercise. The most common ones include performing movements with the strength of the hands, too fast a pace of movement with the body tilted back.
Another mistake is to take too much weight. It also happens that the athlete initially takes the wrong starting position.
Question \ answer about the thrust of the upper block to the chest
How to do it right?
Pull the weight with the force of the back and not with the hands.
What gets involved the most?
Latissimus dorsi
What are the benefits?
The benefits of this exercise are many. It works on mass, or rather, an increase in muscle mass, it is useful for tone and strengthening the relief.
What to replace
Pull-ups, bent-over dumbbell rows.
