Broad muscular shoulders are not a natural gift, but the result of competent work on the development of deltoid muscles. These muscles are composed of three bundles and cover the shoulder joints like a shoulder pad. The front bundle of deltas is involved in many bench presses, the middle one is loaded when raising arms to the sides, but the back one is not so simple. The back of the shoulders under normal conditions receives a minimum load. An exercise such as lifting or pulling the barbell to the chest is intended to train the rear bunches of deltas.
It is performed standing on a slope.
When the rod is pulled to the chest in an inclined position, the rear deltas allow the elbows to go up. It is these muscles that account for the main load when the exercise is performed correctly. Additionally, the latissimus dorsi and trapezius muscles are included in the work.
The lifting of dumbbells to the chest, on the one hand, is somewhat more difficult than the barbells, because in addition you have to stabilize the position of the shells.
However, with the help of the bar you can work with more significant weight.
This exercise is somewhat similar to a craving for the belt. However, in the latter case, it is the broadest that solo, and the deltas work on an additional principle.
In combination with exercises for the front and middle deltas, traction or lifting of weight to the chest allows you to create a beautiful rounded contour of the shoulders. And this, in turn, makes the shoulder girdle more massive and more prominent.
Contraindications to the exercise are injuries to the shoulder joints, weakness of the back muscles, poor flexibility of the hip joints. For the correct exercise, you will need to keep your back straight while standing in an inclined position.
For example, consider an exercise with a barbell. Dumbbell traction is performed in a similar manner.
The closer the position of the case to the horizontal, the better, but still the primary technique. In the lower back, natural deflection must necessarily be preserved. Reduce incline if you experience discomfort in the lumbar.
When doing the exercise, try to concentrate on the work of the deltoid muscles. It is important to turn off the biceps as much as possible and not to lift the weight at the expense of the hands. Imagine your arms starting from your elbows.
It is the elbows that you lift up. Due to the fact that you hold the bar wide grip, this is not so difficult.
The rod pull to the chest in the slope is performed 8-12 times in 2-3 approaches. This exercise can tire well small deltas. Combine lifting to the chest with a wide grip with the dilution of the dumbbells to the sides, the press up, lifting the weight in front of you and other exercises for the complex development of the shoulders.
Despite the fact that at first glance the exercise looks quite simple, not all athletes perform it correctly. The following are the main mistakes that can not only make the exercise ineffective, but also provoke injury.
But the back muscles in this position are stretched and do not provide support.
By following these recommendations and controlling the technique of the exercise, you can achieve excellent results without unpleasant consequences for the body.
Training the deltoid muscles makes the shoulders voluminous and contoured, and the figure is athletic.