Traction of the vertical block to the chest. Technique and important tips for doing the exercise

With the regular performance of the presented exercise, the back becomes wider and acquires an impeccable and desirable appearance by athletes. Vertical traction to the chest is a fairly simple exercise, if we keep in mind the technique of its execution. But, all the same, the effectiveness of training in the gym can noticeably decrease if some of the fundamental aspects are ignored.

The vertical block is a cable trainer. The cable is fixed on the handle and blocks, on which the athletes themselves have the opportunity to install the necessary and acceptable counterweight. Thanks to this simulator, you can perform not only vertical, but, quite often, vertical.

The presented type of training refers to the basic. When performing classes, the elbow and shoulder joints are involved. In addition, the load is fairly evenly distributed by several muscle groups. The greatest load is placed on the so-called "wings". Biceps, in turn, are also developed quite strongly. For this reason, the main task of every athlete is to do everything possible to isolate the latissimus dorsi from the biceps.

In order to properly perform the technique, you need to have knowledge of several nuances. One of the fundamental nuances is the width of the grip.

Grip width when performing vertical block pull

When choosing a grip, athletes often face a certain dilemma. The nuance lies in the fact that it is from the choice of the distance between the hands that the distribution of the load will be largely decided when performing the thrust of the vertical block to the chest. The wider the grip, the much more stress is placed on the back muscles, which need to be worked out well.

If the grip is narrow enough, then the biceps will work more. What is the contentious issue anyway? The bottom line is that the technique involves pumping the muscles of the back, therefore, which is quite obvious, it is a wide grip that will be a priority. The length of the range of motion also plays a huge role. If you use a wide position of hands on the handle, you will need to operate in a much smaller amplitude. This will definitely affect the development of the wings.

The use of a narrower grip allows the amplitude to be noticeably increased. This option is perfect for training the biceps, since it is on them that the greatest load is imposed. But, in this case, the back will work minimally. An excellent way out of this situation is to choose an intermediate option, that is, to perform vertical block pull with an average grip. To do this, you need to grab the handle so that the little fingers are located on the bend of the handle. This option is the most suitable.

Conducting an effective workout

Even if you have chosen the most suitable grip for yourself, this does not at all guarantee that the main load will be placed precisely on the muscle groups that are targeted. Of great importance during training is the occupation of the most correct position. Initially, before starting classes, it should be understood that the exercise in question will not bring a positive effect at all if you do not bend in the lower back.

This plays a huge role in high-quality training of the back muscle groups. There are athletes who mistakenly make a slight backward deviation instead of implementing the necessary deflection in the belt. This is also perfectly acceptable, as long as you don't lean too low. But, if you overdo it, the quality of the exercise will be significantly reduced. That is, in this case, completely different muscles will be trained.

The handle should be lowered to the top of the chest only with strict observance of the right angle. Even if there are the slightest deviations, this exercise will no longer bring the desired effect. It is also important to consider that when moving the wrists, this vector must also be taken into account.

The first important nuance

Quite a bit is needed in order to observe all the nuances that are associated with the technical aspect. In order not to think all the time about the correctness of the exercise, you need to move as close as possible to the simulator, fix your hips under the rollers that are located below, take the handle with the most optimal grip (as discussed above), bend your back correctly and start exercising.

But the rules and aspects do not end there at all. There are a couple more interesting aspects that are better not to be neglected, because this may affect the overall result. During classes, do not forget about the elbows. Being at the bottom of the amplitude, it is necessary to bring them back, and after that it will be possible to return to the starting position.

The second nuance is the shovels

At the time when you carry out the withdrawal of the elbows back, you need to try to simultaneously reduce the shoulder blades. Thus, taking into account these tips, you are guaranteed the maximum possible result when performing this exercise. These are the most basic parameters regarding the correct technique. If they are treated carefully and unquestioningly observed, the main load will fall just on the latissimus dorsi muscles, which, with regular exercises, will acquire a beautiful embossed appearance.

Many have seen on various videos or in the gym how certain athletes use the reverse grip. This method is perfect for a comprehensive and high-quality study of the back muscles. One big advantage is that it doesn't matter how wide or narrow you hold the handle. If you have certain skills and experience in performing this particular exercise, then it is quite possible to do just that.

To achieve maximum efficiency and effectiveness when using a reverse grip, it is necessary to correctly concentrate on specific muscles. If you do not have the ability to contract the back muscles separately from other muscles, then you do not yet have such an ability.

It is likely that it may develop after a certain time, when your experience increases. But, it is important to understand that if in this case, that is, without proper experience, you work out your back on the block with a reverse grip, you will only train your biceps. Judging from the foregoing, it can be argued that the use of a reverse grip is more suitable for professionals than beginners.

Why do the exercises for girls

These types of activities are not reserved exclusively for men. In the gym on the simulator you can often meet girls. Why is it for them? The exercise is performed to pump the muscles of the back and to influence the muscles of the arms.

Thanks to regular classes, girls will be able to learn to pull themselves up on the horizontal bar much faster. Given the goals pursued by the fair sex, classes can be aimed not only at developing strength indicators, but also for “drying” the upper shoulder girdle. There are also girls who are aimed at increasing mass. Thanks to this exercise, strength, endurance are trained, and beautiful relief appears on the back.

What needs to be done to improve the quality of cuts

To achieve maximum contraction of the target muscles, you will need to responsibly observe some simple conditions. When you lift the bar, do not straighten your arms completely. It is very important to observe this nuance, because this will not only significantly reduce the risk of injury, but also maintain the necessary tension in the target muscles.

When you lower the bar during strength training, you need to fix your position for a short period of time. Due to this, the target muscles will be able to achieve the largest contraction itself.

Very often, many athletes are irresponsible about this condition. Because of this, the exercise becomes much less effective. It should be understood that one high-quality and fruitful training will bring a much greater effect than many bad ones.

Common Mistakes

Although there are no particular difficulties, it is necessary to monitor the correct implementation. Thus, you can pump your back muscles much faster and eliminate the possibility of injury. The most common action that puts your shoulder joints and muscles at risk is that a huge number of inexperienced lifters pull the bar very low, straight to the hips, and not to the chest. In this case, not only completely different muscle groups are turned on and the back does not receive the proper load, but there is also a high probability of sprains.

The second common mistake that athletes make is that they hold the ends of the handle at different levels. This is the reason that the latissimus dorsi muscles do not receive the necessary load, and in fact the exercise you are doing is exactly right for them. Thus, training becomes ineffective or even useless.

Given all the previous nuances, you can proceed directly to the very implementation of this exercise:

1. The athlete must first of all be in the correct position on the simulator itself. To do this, you need to move as close as possible. The hips should be placed under the rollers.
2. Next, you will need to take the handle using the average and most optimal grip, the importance of which was described in more detail above.
3. Without deviations back, you should bend your lower back a little.
4. Before performing the exercise, you need to inhale deeply enough, and as you exhale, you will need to pull the handle to your chest. This exercise is performed only vertically. The elbows need to be pulled back a little, and at this time the shoulder blades will need to be brought together as much as possible.
5. While lowering the bar, you need to stay in this position for one second to achieve maximum efficiency from the exercise.
6. At the end, you should return to the starting position.

Thus, this exercise is performed. There are no particular difficulties in its implementation. The most important thing is to take the right position and use the optimal grip that will suit your level of training.

Thanks to the correct execution of the technique and taking into account all the features that provide the best result, you have the opportunity to become the owners of a truly wide and embossed back. You can always use vertical traction in parallel with other exercises. Quite often combined with a horizontal barbell pull to the stomach.

Before you start exercising, you will need to pay attention to the position in which you are going to be. The torso and arms should be completely straight, and the shoulders should be slightly raised. With this starting position, athletes will be able to achieve full amplitude, whereby the main load will be targeted to the back muscles.

It should not be forgotten that the wider the grip, the more the upper back muscles will be tensed. If you prefer to exercise with a narrow grip, then it should be understood that in this case this is absolutely not suitable, since the main load will be placed on other muscle groups. The most appropriate distance for athletes to keep is fifty centimeters wider than your shoulders.

An exercise such as a vertical row to the chest is the most excellent solution for working out the development of the muscles of the back and achieving the desired silhouette. It plays a big role for men.

Also, thanks to the pull of the vertical block to the chest, not only the back acquires a beautiful relief, but also strength and endurance increase. Often interested in the traction of the vertical block and the fair sex. This is completely unreasonable.

Rarely is it the desire to build back muscle mass (although this also happens). Thanks to the classes, girls have the opportunity to noticeably align their posture, strengthen their spine and prepare themselves for more complex power loads that are aimed at the muscles of the arms and back. Thanks to the regular performance of this simple exercise, you have the opportunity to get an excellent result in a relatively short time, which will be an excellent reward for your hard work.

We recommend that you, in combination with this exercise, do another dumbbell row with one hand in an incline. This exercise perfectly pumps the rear deltoid muscles, as well as the biceps and abdominal muscles.