Thrust of the upper block (vertical) to the chest, behind the head, types of grip

To pump up the muscles of the back, especially the wings (the widest), you need to do various cravings: to the chest, lower back, behind the head, pull-ups and other exercises. The pull of the upper block is one of the main exercises to achieve this goal.

Why include the exercise in the workout

The vertical block pull is the main exercise that simulates pull-ups. Therefore, it is important to perform it to strengthen the muscles of the back. Naturally, working on the horizontal bar without weights, the athlete will achieve little.

In order for muscle growth (hypertrophy), good progressive loads are needed.

The thrust of the upper block allows the use of weights that exceed the body’s own weight. There is no danger of falling down and falling - you are sitting. Block pull is very important, and now you know why.

Variants of exercise

You probably noticed that the handle on the top block is one - long and slightly bent at the edges.

In fact, there are other options, but the thrust of the vertical block is done with just that.

To fully utilize the entire area of ​​the broadest muscles, you need to pull the weight with various grips: for the head, to the bottom or top of the chest, to the neck. There are options for wide grip, narrow, forward and reverse, and combinations thereof.

Every nuance can significantly change the exercise. Most often, one complements the other, which we will discuss later.

For example, a vertical grip with a wide grip can be complemented by a narrow grip.


The pull of the upper block with a narrow or wide grip, sitting behind the head or chest, are variants of the same exercise. Each of them has its own characteristics that every athlete just needs to know. This knowledge will give a tangible advantage when creating training programs using a block simulator.

Narrow grip

This is a vertical thrust with a reverse grip.

Put the weight in 10-15 kg for warming up in the block simulator. Adjust the seat so that your legs fit snugly into the space between it and the leg support rollers. If the rollers are too low, you cannot sit correctly. And if it’s high, a big burden will lift you up during a lesson in a block simulator. Pulling a vertical block in the wrong technique is a bad idea.

In this case, the position of the hands should be parallel.

  1. Get up, take the handle with a narrow back grip. The distance between the arms is 10-15 cm.
  2. Sit with your arms straight up and your weight up, feel weighed down.
  3. Bring the elbows down with your latent muscles.

    At the same time, the handle (bar) of the simulator is attracted to your chin.

  4. Raise your head slightly upwards so that your face does not interfere with the weight path.
  5. Pull the handle down to the neck, sitting, trying after that to minimize wings: the weight should go down to the chest.
  6. It is not necessary to lean back, otherwise it will be another variant of traction. We do everything sitting, do not raise the pelvis from the seat.

  7. Hold the weight at the bottom point for 1-2 seconds, then return to the starting position. Work out the technique with light weight. The warm-up is 10-15 repetitions.

Set the working weight to do 3 sets of 10 times. If the pull on top in the last repetitions is not given, or you need to carry them out using jerks, reduce the weight by 5 kg (usually the step in the block simulator is just 5 kg).

This embodiment of the exercise, along with the widest ones, actively uses the biceps, but the amplitude of the movement is maximum.

Wide grip

Option 1: Reverse grip and thrust to the chest

This is also a vertical thrust by reverse grip. Put a weight of 10-15 kg and adjust the simulator seat as described just above.

  1. Get up, grab the handle with a moderately wide grip. Your arms should be slightly wider than your shoulders.

  2. Sit, stretch your arms up. Lean back a bit so that the cable of the block simulator stretches under the weight of the weight you set. Your torso is a counterweight.
  3. Pull the weight to the bottom by the force of the wings so that the elbows are pointing 45 degrees down.
  4. Bring the bar of the treadmill to the top of your chest, keeping the angle of inclination of your body.

  5. Return the weight back. Do 10-15 warm-up reps.

Put a workload and do 3 sets of 12 times. Such a pull of the upper block to the chest pumps the bottom of the wings.

Option 2: straight grip on the head

This is a vertical pull with a wide grip on the head:

  1. Grasp your hands with a direct grip on the bend of the neck.

    Such a grip is considered wide.

  2. Sit down. The case should be located strictly vertically, deviations back or forward in this case are impractical.
  3. We tilt our head slightly down so that the back of the head does not interfere with the movement of the neck.
  4. By the force of the wings we pull the weight to the bottom behind the head, touching the neck.

  5. Hold the weight in the lower position for 1-2 seconds and return to the starting position.
  6. We do 10-15 warm-up approaches.

Next, we set the working weight and perform 3 sets of 10 repetitions per sitting. This version of the exercise will be more complex and traumatic than the rest, so experienced athletes should use it better. It is believed that it best utilizes the large round muscle.

Option 3: straight wide grip to the chest

This is the pull of the vertical block to the chest or vertical pull with the wide grip to the chest:

  1. Grasp the neck in exactly the same way as in the previous exercise.
  2. We reject the body a little back, we also throw our head back a little.
  3. By the force of the wings, sitting, we pull the weight to the top or bottom of the chest. In this case, due to the deviation of the body, we achieve the desired angle for the proper functioning of the muscles. By pulling the horizontal block, this effect cannot be achieved.

Such a pull of the upper block to the chest pumps the top of the latissimus muscles.In addition, there are handles to make traction a parallel grip. This is acceptable, but it is better to pull the horizontal block with a parallel grip.

Features and recommendations

We work with the back!

Upper thrust - an exercise for the back muscles. Not without reason, each time we focus on the phrase "by the strength of the wings.

" This means that you need to clearly feel what you are working on, what muscles are involved in the process.

The fact is that a significant part of the load from this traction can be taken at the expense of the strength of the biceps, and the remnants are brought already by the wings. In this case, the meaning of the exercise is lost. And biceps will be tired. Usually in humans they are much stronger than wings.

Therefore, when the weight goes to the broadest muscles, they immediately begin to feel discomfort, sometimes even hurt and “refuse”. Weight immediately becomes heavy.

Thrust of the upper block (vertical) to the chest, behind the head, types of grip

When you pull a lot of weight and it seems light to you, think Do not you do biceps exercises? For them there is an extensive series of specific exercises, here they simply help, but do not prevail, as often happens with most beginner athletes.

The position of the elbows

Raise your hands up in front of the mirror. Pay attention to your wings, turn your elbows in different directions - what do you see? The wings are moving.

Therefore, the position of the elbows during any traction decides which part of the broadest muscles will work.

That is why there are various positions of the hands. It is necessary to hold the elbows in a strictly defined way in each grip. This will ensure the work of the necessary sections of the spinal muscles. During the exercise, the elbows should be fixed so that they do not "float" from side to side.

Also watch over your shoulders. In any case, the arms will be parallel, but one shoulder may be higher than the second.

Thrust of the upper block (vertical) to the chest, behind the head, types of grip

Jerks, cheating, injuries

If you do jerks, you have taken a lot of burden. Reduce it and do everything smoothly.

Some pull the bar down due to the weight of their own body, giving the movement initial acceleration, and then force it back to the muscle.

This is dangerous, risking damage to the ligaments.

The posterior deltoid muscle bundles are involved in the exercise. They are very vulnerable, for the sake of them we do a warm-up to properly warm up. If the broadest muscle is not so easy to pull, then the shoulders are elementary. It is enough to make a sharp jerk to the "cold" muscle.

The thrust of the upper block is most easily given by a reverse grip, on it the shoulders are most often injured. Be careful and the thrust of the vertical block will serve you well!



Related Articles