Exercises with a barbell: pull to the chin and types of grip

Exercises with the barbell and dumbbells long densely took their place in the training programs of both beginners and experienced bodybuilders. The most common and popular of them is the pull to the chin. This is not surprising, because such an exercise helps keep the upper part of the body toned and improves overall physical fitness.

Types of grips and features

There are two main options for grasping the bar, which are used for any thrust. Each of them acts on a certain group of muscles. By changing the grip, you can do the same exercise by working the entire shoulder girdle, back and chest muscles.

• Narrow grip. The distance between the arms on the bar is half the width of the shoulders. To put it more simply, try to hold the neck so that your hands are at the level of the protruding bone of your collarbone.
• Wide grip. The distance is equal to the width of the shoulders. In other words, your hands should be parallel to the body.

Which option to choose, you will tell a professional coach, which can be found in any gym. If you decide to study at home, watch the video lessons with the technique of making rod rod.

What muscles work?

Thrust to the chin allows you to fully pierce the shoulder girdle and back. The basic muscles that work during this exercise are: lateral deltoid, anterior delta, trapezium, small round, biceps, triceps, supraspinatus, subacute, upper back.

In addition, muscles are strengthened, supporting the spine, as well as the press and wrists. The joints also develop, and their condition improves if the weight is adjusted correctly. As you can see, rod pull is a complex exercise. About each kind of grip and load on these or other muscle groups, we'll talk separately.

Thrust to the chin by a narrow grip

The main advantage of this exercise is the pumping of the middle of the back and trapezoids. The thrust to the chin is achieved with the help of a narrow grip with a conventional or curved neck. In this case, the body should be straight, it is not allowed to make sharp jerks and swing the body. This can lead to stretching, as well as reduce the effectiveness of the exercise.

Thrust to the chin by a narrow grip allows you to raise your elbows as high as possible and achieve maximum relief of the middle part of the back and strengthen the upper part of the waist and delta. Do not undertake this exercise without supervision, if you have problems with the spine.

Important! Do not make the grip too narrow, since this shifts the load distribution from the trapezoids to the biceps and "wings."

Thrust to the chin by a wide grip

A wide grasp will help to concentrate on pumping the upper back and shoulder girdle. With this exercise, the elbows are divorced to the side to the level of the shoulder, which allows you to further work out the "wings". In addition, such a grip reduces the risk of injury and gain weight and width of shoulders.

Often you can see the newcomers, who hold the neck more than the shoulders. This is an incorrect setting of the hands, which can lead to injury, and the exercise will not produce results.

Thrust rod in Smith

Another option for doing rod pulling exercises is Smith's machine. This unit is in any, even the most simple gym. Its feature is that the bar is between two guides and slides always in the same plane. Thus, you can not flex your back during training.

This kind of simulator is also good for the variety of exercises that you can perform with it. Here and the classic squat, and the pull to the chin, and traction behind the back, etc. The main thing is to ask experienced athletes or a coach to follow the technique and pick up an adequate weight.

Recommendations

And at last I would like to give some recommendations that will help to avoid the most common mistakes and correctly build a workout.

1. Try to perform the exercise due to the strength of the muscles of the back, rather than the hands.
2. Keep the neck as close as possible to the body, let it slide easily over it.
3. Keep an eye on the position of the elbows. With a narrow grip, they must rise up, with a wide not above the shoulder level.
4. Try to perform the exercise in front of the mirror to monitor the position of the body. He should not bend back or forward.
5. The draft of the rod should be carried out without jerks, as smoothly and deliberately as during lifting and when returning to the starting position.
6. Do 3-4 approaches as many times as possible. The last thrust should be on the limit of strength.
7. Take adequate weight to not earn a muscle rupture, but at the same time get a good effect from training.
8. Be sure to warm up before the exercises with the bar. Cold muscles are not able to work at full strength.
9. Watch your back. It should be smooth and straight. Any deflection is fraught with unpleasant consequences such as stretching and a long pause in training with the rollback of the results.
10. Even if you do not plan to become a professional bodybuilder, include an exercise with traction in your program. It will help to work out the muscles evenly, improve the overall relief of the body and endurance, and also strengthen the spine and give a good posture.