Reclining chest with barbell and dumbbell

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.

Working muscles

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.

Reclining chest with barbell and dumbbell

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.

Reclining chest with barbell and dumbbell
Posterior bundles of deltoid muscles.

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.

Technique

For example, consider an exercise with a barbell. Dumbbell traction is performed in a similar manner.

Reclining chest with barbell and dumbbell
Performing a chest grip with a wide grip.
  1. Stand evenly, feet shoulder width apart, feet in parallel. Bend your knees and grab the bar with a straight, wide grip. Raise the bar and lock yourself in an inclined position. Lean as far as your flexibility allows.

    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.

  2. As you inhale, pull the bar vertically up, spreading your elbows to the sides. Raise the barbell to chest level.

  3. On the exhale, gently lower the projectile to its original position. Repeat the movement a specified number of times.

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.

Errors

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.

  • The first thing that should be remembered and always controlled is the state of the back. The fact is that if, while standing on a slope, you round your back, your spine is under enormous strain. It is affected not only by the weight of your body, but also by the weight of the barbell or dumbbell.

    But the back muscles in this position are stretched and do not provide support.

  • Do not look down at the floor. Strive to look in front of you or diagonally to the floor. Otherwise, you will again be tempted to round your back.
  • Standing on an incline, balance by bending your knees.

  • Do not bring your elbows to the body, hold the bar with a wide grip. The projectile is lifted vertically. It is important to pull the weight to the chest, and not to the lower abdomen. Otherwise, the back, rather than the shoulders, will work.

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.

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