Thrust rod to the chin – exercise for developing the trapezius and deltoids. The closer the grip to shoulder width, the less work the trapeze, and more – Delta. Individual athletes consider the motion of a hybrid Shraga and breeding dumbbells standing, but biomechanically it is closer to inching the wire used in the power disciplines. The movement is natural, it is used in everyday life, to lift a heavy object off the floor and put it on the table. In bodybuilding and fitness can be performed with a barbell, curved barbell, dumbbells, shock absorber and lower unit crossover.
- 1 Why do I need to do this exercise
- 2 Possible options technology thrust rod to the chin
- 2.1 the Thrust of the post
- 2.2 Thrust block
- 2.3 Work with dumbbells
- 3 variations of exercises
- 4 Possible problems and their solutions
- 4.1 Discomfort in the wrists
- 4.2 pain in the shoulders
- 4.3 the Elbows do not rise above the level of the heads of the shoulder
- 5 Classic mistakes
Why do I need to do this exercise
Training the shoulders can include the bench press bar or dumbbells, standing, abduction of the arms with dumbbells standing in the slope, Mahi dumbbells in front of you. Training the trapezius muscle is srage. Thrust rod to the chin or broach of the post – hybrid exercise, involving the average of the bundles of the deltoid and trapezius muscles to work.
The broach should be included in training plans here’s why:
Important: thrust technique is selected depending on the purpose. Women can not put the neck above the chin. Men wishing to develop a trapeze for the purpose of sports is to perform high traction.
The training plan is exercise after presses on the shoulders. Its goal is not only to burden the average beam deltoid muscle, but also to balance the impact on the joints of the athlete. The option of traction for a trapezoid is sometimes called the “high wire or high traction”. Version with more low position of the neck – pull to chin.
Sometimes the exercise is called the broach, but in technique it differs from weightlifting pulling, and of music performed in power extreme. In weightlifting, the goal of this exercise is not only to bring the barbell up to the chin, but above the display, so after the rise of the bar to the level of the chin is scraping the fretboard, and removing weight a push or a pull over the head. Technically, it’s a more complex movement.
Possible options for equipment thrust rod to the chin
The options vary depending on the shell, execute exercise with dumbbells, a barbell, on the lower block of the crossover, or even a thick rubber shock absorbers.
Deadlifts with a barbell
Warm-up approach is performed for 15 reps with light weight. Relative – someone vulture 20 kg will be perfect, others need stanitski fingerboard 16 kg, and the third pair of dumbbells of 5 kg or bodybar. It all depends on the strength of the athlete. The purpose of a training approach is not muscle fatigue. Need to increase range of motion in the joints and warm up muscles and ligaments.
The neck should be set on stands at a height slightly above the knee. You can place it on the safety stops power rack if it’s convenient. Flexible athletes can take the weight off the floor.
The technique is this:
Working approaches are performed for 10-12 repetitions, warm-up at a higher number. This movement is not done in force mode, the pre-emptive work will be performed of the trapezius muscle, there is a risk of injury, and the shoulders are not qualitatively worked.
Features of the drive unit crossover more opportunities for the organization drop-set, the softer the movement of the rod, and a smooth ride, as well as training with small weights weights. Option like the fitness bikini and all who do not like to wait for the availability of rack and rod. Often combined with other exercises for deltoids, for example, a superset is performed by traction on the posterior bundles of the deltoid muscle. Option can be performed with a straight or curved for ease of grip handle.
Thrust block in the simulator can be done with a straight pen, then assume a narrow grip. It helps to keep a balance in the work. In order to pull it was convenient, not too far from otstaivat simulator. Enough to make a small step back.
Important: there is an opinion that women need to do only 3 workout sets of 15 reps and only on the block. Actually, it all depends on the objectives and phases of the annual cycle. You can perform 8-10 reps with a barbell, if the athlete allows the power performance. Special “male muscle” from it will not grow.
Work with dumbbells
Dumbbells give you a good way to harmoniously develop both deltoid muscles. If the athlete works with a barbell, his dominant hand is, and “pulls” the weight of the stronger, in the end, the lagging does not get enough exercises. Therefore, you should periodically include unilateral (one-sided) training or exercises with dumbbells.
Dumbbells can pull like a rod, that is, simultaneously or one at a approach. The second option is less common, and in a relatively professional training. Usually with dumbbells are working not only professionals but also novices who are just too hard to do the exercises with a barbell.
Variations of exercises
Two main variations – pull with the elbows, not rising above the plane of the shoulder joint, and pull with the elbows above the plane. To work with a barbell in various techniques should actively involve the muscles of the shoulders, that is, to ensure understanding of this work. In practice, newcomers pull-line, and that’s fine, because in the human body this muscle starts at the failure of weight from position of visa. For those who it is important to work the shoulders, there is a simple trick, you gently raise your elbows to the sides, and pull smoothly to the point where the elbows are at shoulder level. If the work feels only a-line, you should perform the exercise with less weight and with a focus on raising the elbows slightly to the side on the rise.
Possible problems and their solutions
Discomfort in the wrists
This can be a real pain. The athlete feels it in the two cases, if too much Flex of the wrist, or if his joints are not ready to load or overloaded from zimowych movements. In this case it is possible to wrap a wrist bandage or use a curved fretboard or the knob for the crossover.
Pain in the shoulders
The question is where the pain is localized. If she “shoots” from the muscle to the joint, from the biceps and deltas in the shoulder joint, exercises should be avoided. This means that the athlete may have obtained the stretching, therefore cannot actively exercise. It would be better to refrain from exercise until, until the body is fully restored.
If the pain reminiscent of a discomfort in the joint, maybe it’s just the lack of warm-up. It is enough to make 8-12 rotations of the shoulder joints to get the desired effect.
Important: any “blowing away” the pain should be a signal to exercise ceased to perform. Such feelings mean that a person can get injured.
The elbows do not rise above the level of the heads of the shoulder
It may be a sign of a lack of flexibility or poor development of the mobility of the shoulder joint. Sometimes these symptoms are in case of arthrosis of the shoulder joint or sometimes arthritis. But it can be because of stiffness of the joint due to primary development of the chest muscles. Flexibility and mobility can develop, lead and fulfilling a specially-preparatory exercises. Sometimes the mobility of the accumulating normal rotations at the joint, sometimes require stretching.
Typical errors are:
Paying attention to technique, you can perform this exercise effectively and build muscle.