How to swing the wings?

Any man would like to have a wide back - a symbol of masculinity and reliability. Especially effective are the well-developed latissimus muscles of the back, called "wings" in the common people.

How can I pump my back muscles? For the development of the wings, there are several exercises with a barbell, dumbbells or own weight. The most popular of them: pull-ups, push-ups, traction. It is believed that the wings respond well to the load, but the beginning athletes will have to spend a lot of time and make a lot of effort to make the back get an attractive V-shape.

Pull-ups

One of the most effective exercises for wings is pull-ups on the crossbar. How to swing the wings on the bar?

In bodybuilding, the crossbeam is the favorite projectile of athletes to increase the width of the back. The best exercise is tightening with a wide grip. To perform it, you need to take the crossbar so that your hands are wider than your shoulders. Reach out and fully relax. Then pull up, trying to reach the chin with the crossbar. Return to the original position. An aggravation in this case is his own body.

Another option for doing this exercise is pulling your head. In this case, the back of the neck should be pulled to the crossbar.

As a rule, beginning athletes can not pull more than 2-3 times. To obtain the result, you must perform at least 30-40 repetitions.

Push ups

How to swing wings with push-ups? This is one of the most accessible and versatile exercises in bodybuilding, in which a large number of muscles are involved, including wings. The widest muscles of the back are trained with push-ups with a wide arm positioning.

Take the lying position with an emphasis on the straight arms, so that they are placed wider than the shoulders. Keep your back straight, keep your head down and do not bully up. Bend your arms in the elbows so that you almost touch the floor with your chest. Return to the original position, but the hands do not fully extend, the abdominal muscles keep in suspense.

Thrust rod inclination

This exercise is considered one of the best for working out the wings. When performing the exercise, it is necessary to control the load: it should lie exactly on the back, rather than on the biceps. How to swing the wings with a barbell?

Take the starting position: the legs are slightly wider than the shoulders, the body is tilted forward parallel to the floor, the back is straightened, the look is directed forward, the bar is held with a straight grip, the arms are at the shoulder level. Pull the bar to the waist, concentrating on the latissimus muscles of the back. The traction should be carried out at the expense of the muscles of the back, not of the hands. Blades try to bring together. Slowly return to the starting position. Before carrying out the draft of the working rod, it is recommended to warm up with light weights.

Draft of dumbbells to the belt

To sweep the widest backs of a back it is possible and by means of dumbbells. How to swing the wings of dumbbells?

Stand next to the bench with a dumbbell clutching yourself in the right lowered arm. Lean and lean with your left arm and left knee on the bench. The back is parallel to the floor, the right leg is slightly bent, looking forward. Deeply inhale, hold your breath and pull the dumbbell to your waist, trying to lift the elbow as high as possible. For a second, stay in this position, maximally straining your back. Then exhaling, return to its original position. After completing the exercise the right number of times, change your hand.

How to swing wings to build muscle mass? For this it is necessary to perform exercises for wings with large weights. The weight should be selected so that the maximum number of repetitions is 6-8 times in the approach.

Training on the relief consists of many exercises with low weight, but a large number of repetitions - 20 times in the approach.