In our age of fitness and wellness, a beautiful body is the object of desire and the goal of many people. Harmoniously developed male body is a set of proportionally developed muscles of the body. And the notorious male type of the figure “triangle” consists of the unity of the broad shoulders and back. Indeed, a powerful wide back is half the success in bodybuilding, since by pumping the latissimus muscles of the back, no attention will be given to the shoulders and hands, since the whole body takes on part of the load during training.
Types of exercises for the back
You can achieve this result by training in the gym. There is a mass of exercises designed to develop the muscles of the back in all directions. First of all, these are basic exercises, such as deadlift and even bench press. Doing these well-known exercises, willy-nilly, you will give your back a total mass. But if in addition to mass and strength you want to see your back more bold and more inviting, pay attention to isolated exercises.
To the isolated (that is, directed to the development of individual muscles) exercises for the back are:
- Front (horizontal) thrust on the block simulator;
- Vertical (or upper) thrust in the simulator;
- Traction dumbbell to the waist;
Naturally, these exercises are performed in various variations, that is, depending on the purpose, the grip, the height of the simulator, the dumbbells or the bar, etc. are changed. Thrust rod in tilt, pulling (with or without weight), T-neck pull is more likely to be the base for back development, since many muscle groups are involved. In this article, we will talk about such an exercise as the pull of the vertical block to the chest with a back grip.
All the actions performed on this simulator are designed to simulate pull-ups (in the event that for some reason you can not do them), that is, they perfectly develop the most “noticeable” latissimus muscles. The upper traction to the breast develops the outer and inner tufts of the broadest muscles, as well as the shoulders and biceps, depending on the type of grip and its width.
On this universal simulator you can develop the body in various ways. Carrying out the pull of the upper block with a back grip to the chest, in addition to the medium beams of the broadest, you also give a good load on the biceps. That is why this exercise (like everything, in principle, isolating) should be put on the end of training, in order to “finish off” the burning muscles needed. But if you do it at the beginning of the training, and even with a solid weight, your biceps simply refuse to work with full efficiency.
Technique of doing the exercise
Set the weight that you plan to do. Consider that the first approaches do not immediately take record weights. Take a comfortable position on the simulator (for the feet to stand completely on the floor, not on their toes), grasp the handle with an average back grip. The converse is in such a way that your fingers are facing you, not the back of your hands.
Slightly lean back, taking your shoulders back. With one smooth movement, pull the handle of the simulator toward you, bringing it to the chest area. After making a second pause at the bottom, return the handle to the top, trying to fully straighten your hands. So, repeat the whole number of repetitions and approaches. Usually in this case we are talking about standard 12-15 repetitions and 3-4 approaches.
That in this exercise biceps and even forearms work well, you will understand already on the first approach. So how are these smaller muscle groups than the broadest, and, therefore, get tired earlier, you will think about putting an end to the exercise after the first approach mentioned above. In that case, at least try to pull your back, not including the biceps, but as if straining more back. But the more weight, the more difficult it is to do, so you should ask for a special fitness accessory, namely wrist straps. Fixing the brush with straps, you reduce the load on the hands.
If you intuitively feel that you are doing something wrong, try to lower your weight. Thus, it is easier to learn the correct technique, which is much more important than pulling a hundred on the block.
When planning back training, keep in mind that experts advise combining it with training biceps, shoulders or legs.
It is worth repeating again: do not have enough experience in the technique of execution, do not chase after large weights, since back training has an increased trauma risk, and you should not risk your spinal discs by trying to pull more possible.
Start any workout with a warm-up, pumping a little blood into the desired area.
To give the muscles the opportunity to grow after intensive training, they should be well fed and given them a rest. In other words, pay attention to the nutritional value and quality of your sleep. Rest between back exercises should be at least 72 hours (3 days).
With a rational approach to training, combining basic exercises with isolated ones, which is the pull of the upper block to the chest with a back grip, you will soon become the owner of the widest and most prominent back among all customers of the hall and even more.