Top linkage on
units. The top-of-the-seated traction( or upper traction) is a key exercise for the complex development of the musculature of the upper part of the body. The key muscle groups working in this exercise are the broadest muscles of the back, the muscles of the shoulder girdle, and also the biceps and forearms.
As a matter of fact, the pull of the top block is analogous to pull-ups on the crossbar, but doing exercise in the simulator allows the athletes to focus on the correct technique or, with the proper level of muscle development, use an extra weight that exceeds the weight of their own body.
Anatomy of Exercise
The main working muscle group in performing the thrust of the upper sitting block is the latissimus muscles of the back, but depending on the type of handle and the width of its grip, what secondary muscles take on additional stress essentially changes.
The palms of the upper traction can be directed both to themselves and from themselves - in the first case, the involvement of the biceps significantly increases. When using a parallel handle( palms at the same time look at each other), more active involvement of the pectoral muscles takes place.
Upper pull: to the chest or to the head?
Despite the fact that many newcomers think that when pulling the top block over the head rather than toward the chest, the involvement of the back muscles in the work increases, this variant of the upper tract significantly increases the risk of injury to the shoulder joints( especially when working with a large weight).
With the upper thrust behind the head, most of the load is transferred from the musculature of the back to the shoulders and spine, causing overstrain of the joints at the lowest point of the trajectory. It is recommended to either not use cravings for the head at all, or to perform this variation of exercise with low weight.
Thrust of upper block: description of
technique Initial position of : sitting on the bench of the simulator, the hips are fixed. Grasp the crossbar with all your fingers( the thumb is also on top), the width of the grip is such that the elbows are parallel to each other. Feel conscious tension in the musculature of the body and the muscles of the press.
Then lower your shoulders down, keeping the shoulder blades together, as if "opening" your back and exposing your chest forward. Legs stand confidently on the floor, the neck is on the same line with the spine, the sight is directed forward( in no case look up).In the lumbar region, a slight deflection is maintained.
The correct mechanic of the exercise
The mechanic of the execution: on exhalation, slowly pull the crossbar down, towards the chest, opening the chest even more. Make sure that the shoulder blades are constantly brought together and keep the stance of the back, not bending back and not increasing the deflection in the waist.
Hold for a few seconds at the bottom of the trajectory( the crossbar is 3-5 cm to the chest, but does not touch it), sensing tension in the widest back muscles. Elbows slightly directed back. Then slowly and with full control, return the weight to its initial position.
Top link: the most frequent errors
A typical mistake in performing the thrust of the upper sitting block is the use of excessive weight. This makes it impossible to control the technique( and, in particular, keeping the blades together) and shifts the load from the back muscles to the arms and other secondary muscle groups.
Remember that the body during the exercise must be strictly fixed - you do not have to bend backwards or bend over the whole body to lower the weight. If you can not keep the body stationary, you definitely use too much working weight.
How to learn to feel the back?
To pump the back muscles, you first need to learn how to feel them - otherwise you just can not consciously include them in the work. In order to learn how to feel the back, it is important to carry out the traction of the upper block with the ideal technique, slowly and with an adequate working weight.
Beginners are advised to perform this exercise in 12-15 repetitions with a weight not exceeding half the body weight. Increase weight only after you can feel that the work is performed by the widest muscles of the back, rather than the arms or other musculature of the body.
The traction of the upper block sitting, the variation of pull-ups on the crossbar, is one of the basic exercises for the development of the muscles of the back. Typical mistakes in this exercise are the pull of the head, not the chest, and the use of excessively heavy working weight.