Standing chin rod with wide and narrow grip - technique

The pull of the bar to the chin is the main exercise to increase the mass and strength of the trapezium, shoulder muscles.

Why you need to do this exercise

Let's look at what exercises the pull of the bar to the chin can repeat. For pumping shoulders there is an army bench press, lifting the bar from behind the head, various breeding dumbbells and bench presses at an angle. For trapeze - shrugs.

Standing chin rod with wide and narrow grip - technique

Craving for the chin combines several exercises.

Definitely, at the same time there are shrugs and breeding of dumbbells through the sides. And here's why:

  1. When we pull the projectile up, the movement is first carried out using the power of the deltoid muscles (with the right technique, of course).
  2. Further movement is already carried out by the upper parts of the trapezius muscle.

Thus, the different technique of the exercise will allow you to concentrate efforts either on the shoulders or to connect the upper back to work.

This exercise must be performed once a week in front of the isolated elements on the shoulders.

Shrugs can be done after.

The element on the trapezoid is called "high rod pull". On the shoulders is the pull of the bar to the chin.

You can also find such names as “broach with a bar standing” and “broach with a bar”. This is the same.

Typically, such words are not used in the gym, just like “lifting”.

Possible chin pull techniques

You don’t have to take the bar to make such a pull. It can be implemented with dumbbells, or with the help of the lower block. First, we will figure out how and what is being done with the barbell. The pull of the bar to the chin is a common name, and you can perform it with at least anything.

Rod with barbell

To begin with, you need to do a warm-up lift with an empty bar. It happens that 20 kg is a lot for the first time (for girls it really is a lot), so we are looking for the easiest neck, which is in your gym. If 20 kg is all there is, take 2 dumbbells of 5 kg each. Imagine this is a barbell.

You need to stand in front of the mirror.

We install the bar (bar) on racks for a bench, for example. Putting it higher makes no sense - it will be difficult to shoot. If it is not possible to set weights on the stands for the bench, lower the projectile to the floor.

Grasp the bar with a medium grip:

  1. We remove the bar from the racks and take it to the body. She hangs on her arms slightly bent at the elbows near her legs.

  2. Pull her up by the shoulders, moving her elbows to the sides and slightly forward. The wrists bend as much as possible. By the way, the grip is straight (in this case, palms facing you).
  3. While moving, the bar slides over your body to the very chin.
  4. Do not forget to stand correctly - feet shoulder width apart, push the pelvis back, chest with a wheel, shoulders straightened.

    Looking forward into the mirror. We carefully watch so that the elbows go up so that the bar stretches due to the shoulders.

  5. When your elbows come to a common parallel, you will have 2 options to continue the exercise. First, you lower the projectile down.And the second - pull your elbows as high as possible.

    The last option will maximize your trapezius muscles. The first option is more burdensome.

We do 15 warm-up repetitions, then we take the working weight and work 3 approaches 10-12 times each. No need to take maximum weights and do 4-6 repetitions. This is pretty dangerous.

Rod on the block

The broach with a bar can be replaced by a block simulator. It is both more convenient and safer. First, you can quickly change weights. And secondly, the block simulator is much more often free than the bars in the gyms.

As in the previous case, you need a warm-up.

Put 10-15 kg on the counterweight. Install the small straight handle on the bottom block of the block frame. In this case, you will hold onto the neck with a narrow grip. This is permissible when working in the simulator, but not with a barbell. There you can not keep the balance.

In the same way as with the barbell, but with a narrow grip, we pull the bar to the chin, putting our elbows to the sides.

For girls, the optimal option is with 15 repetitions in three approaches and only on the block. With a wider grip and with a barbell, it is better for men to do the exercise.

The pulls of the bar to the chin are generally more suitable for guys than for girls. The last is enough dilutions.

Unless the girl is engaged in weight training and bodybuilding in heavy weight.

Working with dumbbells

The exact same thing as with the barbell, you can only vary the grip: you can hold your hands as if you are working with a narrow grip (dumbbells are pressed to each other), or you can wide. Typically, the dumbbells are 10-15 cm apart.

Standing chin rod with wide and narrow grip - technique

The first time dumbbells will greatly help you out. While you are just starting to train, it is very difficult for you to work with the barbell.

Especially if you still hang pancakes on it.

Variations of exercise

A variation of techniques for pumping a certain muscle is already professionalism. If you recently came to the gym, or are going to work out with a barbell at home, you need to clearly understand how to work with different areas of your muscles.

Performing exercises in a certain way, you can pay more attention to one muscle, and less to others.

We load the trapeze and the shoulders.

By the way, not all shoulder muscles work. The load is distributed between the anterior and middle bundle of the deltoid muscle. Most of all "gets" the middle beam. It is for him that the pull of the bar to the chin is intended.

At first, do traction so that your elbows do not go up.

The first month, strengthen your shoulders, increase weight. Then, in the second month, you can change the technique and raise your elbows high in the ceiling. The higher you do this, the more the trapezius muscles (their upper part) will contract.

When you work with a narrow grip, it is more convenient to pull your elbows high. Try putting this into practice.

Possible problems and how to solve them

Wrist pain

Since your wrists are very bent during the exercise, you may experience discomfort or pain in certain situations. Everything is solved simply - wristbands or elastic bandages on the wrists.

Standing chin rod with wide and narrow grip - technique

Fixing medium hardness should help. If it does not help, perhaps you should specifically abandon this exercise.

Pain in the shoulders

In the first repetitions, pain can mean a bad workout - leave the bar.

Turn your hands, do a warm-up with light weights.

If you still feel pain after that, try using a warming ointment. This will help to quickly warm up the muscles you need. Only then do not poke your hands in your eyes, suddenly the ointment has fallen on your hands.

There is another pain - from stretching.

If you are injured until the pain is completely gone, you cannot work with the barbell. Then, when you decide that everything has healed, you need to start with light weights, very slowly and carefully.

The elbows do not rise above the parallel with the floor

There is such a situation that you cannot raise your elbows high. If this is muscle weakness, you will develop over time and you can do anything. If this is the limitation of the shoulder joint, then you can try to take the bar with a narrow grip, not a wide one.

Or, reconcile yourself, because, unfortunately, you will not succeed in greatly increasing the mobility of the shoulder girdle.

Classically errors

We will analyze typical errors:

  1. Heavy weight. Lifting the bar will be accompanied by convulsive jerking of the whole body. If so, discard a couple of pancakes from the bar.
  2. Posture.

    Since you are standing with weight, you cannot bend your back. Make sure your posture is correct before performing chin pulls.

  3. The vertical trajectory of the bar is far from your body. That is, the weight does not slip over the body. Your lower back is under additional stress so that you do not lean forward.

    In addition to the lower back, the rear deltoids are also loaded. And the middle ones get more load than planned with the right technique.



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