Thrust vertical block: variety and technique of the exercise

Thrust vertical block - it's quite a simple exercise performance technology that enables the correct pump the broadest muscle of the back.To operate using special shells.In addition, there are several ways to perform this exercise.

Which muscles are working during the draft and why it should be done?

There are situations where a person, for whatever reason, can not pump through the pull back.This applies to beginners and experienced athletes who want to diversify the training program.Thrust vertical block provides the huge muscle groups such as chest, lats, upper back, forearms, biceps.

advantage of this exercise is that you have the ability to adjust the load, starting with the lowest.When pulling up to do it is impossible, as you work with your own body weight, which may be too large.That is very useful this exercise is not only for athletes but also for overweight people who want to simulate a beautiful figure.Furthermore, in this case, reduced risk of injury or strain.

Features of the vertical thrust wide grip

To do this exercise correctly, you must observe safety:

1. It is necessary to sit on the simulator and fix the legs so that they were not in the air during operation.Now put your hands up and grab the bar, placing his hands widely.If you yourself can not reach it, ask the instructor to help you.The back should be straight and tight waist.

2. Next, pull the vertical block wide grip is made as follows: Breathe in and slowly pull the bar to the chest.Blades thus reduced, tense back muscles.After the crossbar came to his shoulders, stop.

3. Now just slowly return the bar to its place.Only now you can exhale.After a pause of a few seconds, you can proceed to the next repetition.

During operation, pay attention to the fact that the wider will be your grip, the more intense will be working muscles.

Technique thrust reverse grip

With this, you can simulate the implementation of a beautiful athletic torso.Thrust vertical block reverse grip as follows:

1. Sit in the simulator and fix feet.This chest should be just under the crossbar.Reach up and grab her bottom.Hands should be placed at shoulder width, the back should be smooth and slightly tense.

2. Next you need to take a breath and start pulling the bar to your chest.At the same time, try to strain your back muscles.Elbows must not be made to the side.When the beam will have his chest, you need to make a small pause and keep the blade.

3. Now the neck is gradually returning to the starting position and exhale.After a short pause, repeat the exercise again.


vertical thrust block is performed in several sets of 8-10 pull-up bar.The back should remain flat throughout the exercise.During operation, undesirable strain the press abdomen.If this happens, then you need to reduce the weight of the cargo.At the beginning of the exercise it is necessary to reduce the blade and then start to pull off.

During follow elbows: they need to be kept in the upright position.Pulldown exercise must be carried out with the breath, which helps keep the torso in the correct position.