Learn how to develop a powerful back by performing a pulling motion on the block, and we will also tell you how to eliminate biceps from work. Today we will consider in as much detail as possible an exercise such as pulling the upper block to the chest. Like other bodybuilding moves, it has some features that will allow you to get the most out of it. Let us also note those muscles that are actively involved in the work when performing the movement: the lats, the large round muscle, the rhomboid, as well as the large and small muscles of the chest.
What is the use of the upper pulley pull to the chest?
First of all, thanks to this movement, you will be able to strengthen the muscles of the arms and back. Moreover, if done correctly, it can also increase muscle mass, and not only increase endurance or give the muscles a relief. You can also use it to prepare for pull-ups if you don't have enough strength for this yet. A lot of guys are not able to pull themselves up and you should not be ashamed of it. You just need to pull yourself together and make some effort.
Let's look at the differences that the pull of the upper block to the chest has in comparison with the classic pull-ups. First of all, the pull on the simulator is considered an isolated movement, and the pull-ups, in turn, are considered basic. However, this is not entirely true and the block deadlift can also be considered a basic movement, although some muscles are isolated during its execution.
If we talk about the advantages of this movement, then first of all you do not have to climb onto the horizontal bar. This is useful for those athletes who cannot pull up yet, since you will have much heavier on the horizontal bar. The second benefit of this movement comes from the previous one - you prepare your muscles for pull-ups. It is also worth noting the fact that it is much easier to regulate the load on the block simulator than on the horizontal bar. And the last argument in favor of including the upper block to the chest in your training program is the excellent work of the muscles of the back and biceps.
How is the pull of the upper block to the chest performed correctly?
Let's begin to consider the technique of this movement from the very beginning, and the nominal position of the body in the simulator. Before you sit down in the simulator, you should select the desired grip and grab the handles. We will talk about the advantages of different types of grip separately. When you have decided on this question, sit down on the cushion of the simulator, bringing the knee joints under special supports.
In this case, it is important to ensure that your feet are located strictly under the rollers, and your shins are at right angles to the ground. After that, lean back slightly so that the blocks rise by five or six centimeters. When all of the above actions have been completed by you, then you have taken the correct starting position.
When pulling the upper block to the chest, the handle should not move in a strictly vertical plane. The motion vector should be slightly deflected. This can be achieved precisely by tilting the body back. It is very important to remember that the movement should not be performed due to flexion of the elbow joints. Pull the blocks with your shoulder blades, bringing them together.
Only when the shoulder blades were completely brought together, the hands are included in the work, namely, the elbow joints are bent and the handle is brought to the chest. In this position, you should take a short pause and return to the starting position. It is important to move smoothly and eliminate jerks. This is achieved by choosing the correct operating weight. Let's repeat the algorithm of the movement that you should use when performing a pull of the upper block to the chest: from the initial position, bring the shoulder blades, after which the hands come into work, completing the movement, and you just have to pause and then return to the original position.
Types of traction of the upper block to the chest
We have already said that when performing the movement, you can use various grips. It is on this basis that three types of exercise should be distinguished. Let's talk about each of them in detail.
Row of the upper block to the chest, wide straight grip
A wide grip means that you need to grip the handle of the simulator wider than the level of the shoulder joints. Actually, you should not invent anything, but you need to grab the places of the bends down with your hands. You need to sit comfortably and tightly on the seat, for which place your knee joints under the bolsters. Then make a small jerk, moving the blocks, and then pull the handle only with the help of the muscles.
It is very important that the jerk is present only at the very beginning of the movement of the blocks. In the final position, take a short pause so that the muscles are under maximum load. When returning the blocks to their original position, also eliminate jerking movements. As a result, your muscles should be tense throughout the entire set.
This type of traction is primarily aimed at strengthening the middle section of the back muscles, but the lats are somewhat deprived in terms of participation in the work. If you've watched the deadlift video tutorials, you may have noticed that many pro-builders tilt the body back quite hard. This helps to utilize higher weights as well as slightly offset the load on the wings.
Some professionals advise doing the exercise with your back straight, while lowering the handle as low as possible and pausing at the bottom of the trajectory. This style of movement involves the maximum work of the middle back and rhomboid muscles. However, you should remember that in this situation you will have to use slightly lower weights.
Row of the upper block to the chest, narrow reverse grip
The technique of this type of traction is similar to the previous one, and the only difference is in the use of a different type of grip. Your palms on the handle of the simulator should be as close to each other as possible. The main load in this exercise falls on the lats. Also, the biceps are involved in the work and are somewhat less active, but they also work out the muscles of the forearms quite well. You probably understand that these muscles are much weaker than the back muscles, which leads to faster fatigue. This suggests that you will stop performing the movement earlier in comparison with using a wide grip.
In other words, this type of traction of the upper block to the chest, most likely, will not allow you to work out your back with high quality. But there is a way out of this situation - wrist belts. Thanks to the use of this sports accessory, you can continue to perform the movement when the muscles of the forearms are tired. You can also overcome forearm fatigue with the help of a special technique.
The position of the shoulder joints is very important here. When you grab the handle, perform a circular motion with your shoulder joints. Feed them forward and up first, then back and down. This will cause the elbows to flex slightly and the blocks to lower. Note that at the time of performing circular movements with the shoulder joints, it is advisable to ask a friend to hold the handle of the simulator. On the other hand, you can do without outside help.
Once you have done the above movements, begin to pull the blocks in the direction of the chest and do not forget that the arms should only be straightened in the final stage of the movement. As a result, the arm muscles are almost completely isolated and only the wings take part in the work. To control movement, we recommend that you reduce your working weight.
Row of the upper block to the chest, parallel grip
To perform this movement, you will have to use the handle from the lower block. From a technical point of view, this is the simplest option for pulling the upper block to the chest. This, in turn, implies the ability to use more working weight in comparison with previous types of movement.
In the initial position, you must slightly tilt the body back, and the handles must be pulled towards the center of the chest. In the extreme upper position of the trajectory, it is necessary to stretch the body as much as possible upward. Also watch out for that. So that the body does not lean back too much. Otherwise, part of the movement will be performed at the expense of body weight, and thus the exercise will lose its effectiveness. As with any of the variations of this movement, pulling the blocks is necessary only with the effort of the back muscles. Inhale the air before starting the movement, and exhale when the pull is complete.
Please note that when using a parallel grip, the arms should not be fully extended. To avoid stretching the muscles, at the top of the trajectory, the elbow joints should be slightly bent. For maximum safety, never drop weight. You must completely control him throughout the set. Also, your muscles must be constantly tense in order to get the most out of the exercise. If the body is located in a vertical plane with a minimum deviation from it. That the main emphasis of the load falls on the lats. The more you lean back from the vertical, the more actively the round muscles come into work, and the load is removed from the wings.
There are a lot of myths around block simulators. So very often you can find statements that the pull of the upper block to the chest is an isolated movement, which is completely untrue. Since during its implementation several joints are involved in the work, the thrust of the blocks should be counted among the basic movements.
Denis Borisov will tell you how to pull the upper block in the following video:
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