Thrust on the upper block to the chest for back and shoulder training!
What muscles are involved with Pull down
First of all, the wings are well-pumped wide muscles of the back, they are very important for the operation of the shoulder joint. It is they that help to pull-up, and moreover, only by successfully pumping the wings can you achieve the classic male physique of the reverse triangle. In addition to the so-called wings, this exercise also pumps a large round muscle of the back, biceps and shoulders. We will focus more on the back, since to pump this part much less exercises than for training hands.
[wp_ad_camp_5]
[wp_ad_camp_1]
Correct execution Pull down on the chest
- Sit on the simulator, under the support roller, secure your legs well, grasp the handle.
- Straightening your back, on exhalation, start pulling the handle in your chest.
- At the bottom, pause and go back to the starting position.
- Do 3-4 approaches, 10-15 times. Weight you choose individually.
[wp_ad_camp_2]
What do you need to remember?
[wp_ad_camp_1]
- Before you start the traction exercise, stretch the muscles slightly. Holding the handle, do not jerk, pull slightly downwards without sharp jerks, and then relax pull up.
- For a full-fledged reduction of the wings, it is necessary to bend the back (chest forward, buttocks back)
- Do not throw the hilt to the end! Firstly, you do not maintain tension, and secondly, it is very traumatic. At the top point, the muscles should be in a stretched state, it will be well felt.
- Be sure to pull on the handle, take a short pause, the so-called “peak reduction”.
- Exhale, when you lower the handle down, returning to its original position, inhale.
- Thrust is performed exclusively to the chest, and not to the stomach, or for example just down.
Implementation Options Pull down
It is necessary to find a balance so that it is more harmonious in all aspects. Try different options, both narrow and wide, as well as try the option when the arms are shoulder-width-this is considered the most optimal option.
