Thrust of the upper block to the chest (thrust of the vertical block) – an excellent multi-joint exercise of local impact, which is intended primarily for the development of the widest and other muscles of the back. The pull of the vertical block is very similar to pulling on the bar. Indeed, these are similar exercises for the back, because they involve the same muscles. However, the thrust of the upper block is more suitable for beginners and girls who can not pull up enough times, as well as for people who have problems with the back and are not allowed to perform exercises with axial load on the spine.
To perform this exercise, you will need a special vertical block simulator for pulling from above, which is practically in any room. How to properly make the traction of the upper block read further and look at the video.
Thrust of the upper block to the chest: technique of execution
- Grasp the straight grip and sit in the traction simulator from above, placing your knees under the support rollers. Give the chest forward, and the buttocks back. Keep your back straight, slightly bent at the waist.
- On exhalation, accentuated by the effort of the back muscles, slowly pull the handle of the block to the chest, pulling the elbows back and bringing the shoulder blades together. Having reached the bottom point of the amplitude, when the handle of the simulator touches the top of your pectoral muscles, take a short pause, holding the peak contraction of the back muscles.
- On inspiration, slowly lower the weight of the burden, feeling a stretch in the muscles of the back. Having reached the upper point of the amplitude, do not drop the burden. Take a short pause, keeping the muscles in tension. Then do the following repetition or complete the approach.
Thrust of the upper block: options for doing the exercise
There are several basic options for doing this exercise. The most common options for pulling a vertical block are:
- thrust of the vertical block by a wide grip for the head;
- thrust of the vertical block by a narrow parallel grip;
- pull of the vertical block with a back grip;
- traction of the vertical block to the chest.
Most athletes prefer to carry the pull of the vertical block behind the head. Considering that this option is better suited for the development of the widest back muscles in width. However, recent scientific studies have established that all traction options of the upper block have the same effect on the muscles of the back. However, traction to the breast is preferable to pulling the head, as the latter increases the risk of injury to the shoulder joints.
What is better, pull-up or pull the upper block?
As already mentioned above, the pull of the top block and pulling on the bar is a similar exercise for the back. However, there is a reasonable question, which is better? Scientific studies and years of experience of champions unanimously state that pull-ups are better suited for increasing the mass and strength of the back muscles than the thrust of the upper block. Especially pulling up with additional weights. However, not everyone can pull even at least 10 times, and even with weights on the belt. In this case, the pull of the vertical block is the best option, than to replace pullings on the horizontal bar. Carry out traction from above, gradually increasing the working weights until you can pull up enough times to replace the pull of the top block for pull-ups in your training program.
- perform the traction of the upper block at the end of the back training, after the deadlift and rod draft in the slope;
- To pump the back, execute the 3-4 approach on 8-10 repetitions with a working weight of 65-80% of one repeated maximum;
- During the exercise, make sure that the cable is perpendicular to the floor;
- Take your elbows back and put the shoulder blades together to maximize the quality of the back muscles.
- Do not stand up and do not swing while performing the pull of the vertical block.
- do the pull of the top block at a slow pace, avoiding inertia and jerking;
- At the top and bottom of the amplitude, take a short pause to maximize stretch and shorten the muscles;
- the thrust of the upper block by a direct middle grip is better used by the latissimus muscles of the back than the thrust by the reverse grip;
- pull the weight of burdening due to the strength of the muscles of the back, and not the flexors of the hands;
- Do not round your back and do not lean back.
See the correct technique for doing the exercise "Traction of the upper block to the chest" on the video: