Stretching with a bar standing: what muscles work?

Beginners, trying to increase their volume in the shoulders, lean on the "army press", completely ignoring the basic exercise of all, without exception, weightlifters - broach. There are several reasons for this. Because of the wrong technique, there is no result, the exercise is too complicated and uncomfortable. And there is an opinion that the broach leads to injuries that can end the career of a young athlete. So whether this is actually, it is necessary to understand this article. In focus - broaching with the bar standing, as well as the technique of performing, muscle activity during the load, expert advice and alternative exercises.

Attractive name for attractive muscles

In any case, the "broach with the pole standing" sounds more beautiful than "pulling the bar to the chin." Exercise is quite famous not only among bodybuilders. It is also a base for weightlifters. But because of ignorance of the technique of performance, even athletes with experience try to avoid the broach. First of all, the retraction of the upper arm from the trunk to the side and upwards loads the deltas, or more precisely, the middle heads of these triceps muscles. Also, the trapezium participates in the work. When lifting the shoulder belt and shovel, not only the trapezius muscle but also the scapula is subjected to the load. In addition, in the exercise involved secondary muscles, which take up a small part of the load. Deep muscle of the upper back actively works at the beginning of the exercise. The rest of the way in raising the bar to the chin helps to do the biceps, the front head of the delta, the upper thoracic and anterior cogged muscles.

Athletics without technique is dead

As for the technique, there are many opinions among professional athletes in terms of its implementation. However, everyone agrees that the basic weightlifting is effective, so it is necessary to begin with it. And later, having sharpened the technique, you can search for your own variations of the exercise. Stretching with a bar with a narrow standing grip has a number of specific requirements. Violation of at least one of them can lead to serious injury to the shoulder joint.

1. Taking the bar from above (the distance between the thumbs is about 20 cm), it is necessary to stand up straight. The shoulders are straightened, the chest is slightly forward, the back is slightly bent in the lower back, the bar of the bar touches the hips.
2. Taking a breath and holding his breath, it is necessary to pull the elbows, spreading them to the sides, the bar to the chin. During movement, the bar of the bar should be pulled as close to the body as possible.
3. Having reached the top point, it is necessary to make an exhalation, to make a delay in this position for 1-2 seconds and smoothly lower the bar to the starting position.
4. At the top, elbows are raised above shoulder level by about 30 degrees. Elbows should look as much as possible to the sides, if they move forward, the load will shift to the front beam of deltas.

Recommendations for all newbies

Professionals recommend that you sharpen the technique of execution (the correct rack with a flat back and the pull of the elbow joint, and not the biceps using convulsions of the whole body) with the help of a curved neck. Due to its unevenness, it is possible to make a more comfortable grip, which will not hold the elbows up and tear the lock of your fingers. In addition, it is recommended that the exercise be done between two perpendicular mirrors so that they can see themselves both from the front and from the side. Such control is recommended for honing the technique of all exercises in the gym. Ideal for performing such an exercise, as a broach with a bar standing - a photo or video. Looking at yourself from the outside, it's easier to work on errors. Correcting their actions, any newcomer can cope with the technique.

Oddities waiting for a beginner athlete in the block

So it always happens with those people who are looking for easy ways of solving, inventing their own technique of doing exercises. This concerns first of all broaches in the block. Yes, the broach with the bar is not always available in the crowded gym due to the lack of an empty bar. The exercise can be replaced by performing in a block simulator. However, most athletes for some reason it seems that for a block of equipment you need a completely different one. Some pull the buttocks back, at an angle so that the load is parallel to the body, thus simulating the broach. Others do not care about parallel loading along the hull. All this is a waste of time, energy and energy. If the unit does not have an elongated cable outlet from below, which allows the athlete to be positioned so that the load runs perpendicular to the floor, you can forget about carrying out the broach standing in the block.

Universal Smith Machine

This is probably the only simulator in any gym that allows an athlete to pump any muscle on his body. Simulator Smith must use all athletes without exception, who, working with large weights without a partner and coach, first of all think about their own safety. Many athletes recommend doing a broach in Smith's car. The reason is quite interesting. Any athlete, honing the technique of execution, will notice one strangeness. The wider the grip grip, the stronger the load on the deltoid muscle, and, accordingly, and the more elaboration. But because of the wide grip on the fracture, there is a shoulder joint with a shoulder blade, that is, a broach with a bar standing with a wide grip is more effective, but also more dangerous. In such cases, only Smith's machine will help. True, the exercise will have to be done with one hand. Holding the vulture with one hand, imitating a wide grip, any athlete will pay attention not only to the absence of break in the shoulder joint, but also to the need for weight gain. The passage in Smith's car today is the simplest, safest and most effective exercise for the development of the middle beam of the deltoid muscle. Naturally, provided all the rules of technology are met.

And if we talk about trapeziums

We figured out what a broach is with the bar standing, which muscles work and how to properly use the technique, but completely ignored the trapezius muscle. And this was done for a reason. The problem is that the broach can not be attributed to exercises on the trapezoid for one simple reason: it is basic for another group of muscles. In no case can "kill" the delta, and then give a load on the trapezium. This will result in injury. If there is a desire to develop a trapezoid, please do it at the end of training, after the deltoid muscles. Shrugs with a barbell and dumbbells will serve as an excellent addition, but you can not "punch" the trapeze through the trapeze. Also trapezius muscle is very well loaded with deadlift, which is the basic exercise not only in weightlifting, but also in bodybuilding. But again - the base for the back, and the trapezoid is worked out as a secondary muscle.

Finally

In the complex of any athlete, the broach with the pole should stand in the first place on the day when the training is aimed at the deltoid muscles. There are several reasons for this. First, the basic exercise not only heats up, but also heavily loads the focal muscle. Secondly, the basic load exercise disconnects the secondary muscles, which will not be able to further prevent the execution of isolated ones. And at the end of training from the basic exercise, there will not be any sense, because the previously developed muscle will simply get tired and will not work.