Thrust vertical block is basic exercise equipment that is mostly use as part of the system of training for athletes, and those who want to achieve a good shape. This exercise is quite simple in terms of technique, but it requires very precise performance of all elements, otherwise the desired result cannot be achieved.
This exercise is a good alternative to pull-ups. It is aimed at pumping up the pectoral muscles or the muscles that connect the front of the human chest with the bone of the upper arm and shoulder. It also works out the broad upper back, forearms and biceps with special shells.
Digression: Want to know how to pump up your back effectively?
Muscles in your back contact in order to keep the spine neutral and avoid unpleasant bending. The latissimus dorsi, also known as lats, keeps the weight close to your body so it doesn’t drift away. Deadlifts with a barbell is the best basic exercise to train the muscles of the back.
This equipment allows you to adjust the load, whether light or heavy depending on what you prefer, so it is not only suitable for athletes but can also be used by overweight people who want to attain good figure.
Using this will lessen the risk of injury and strains. How to correctly perform the vertical thrust block will be shown in a video at the end of this article.
Machinery and embodiments
This technique can be used in different methods. It can be performed in a sitting position with fixed feet. Hands are widely spread to take up the crossbar and the back should remain straight for lower back tense. The pull of the vertical block is the main exercise in this technique. Therefore, it is important to perform it with weights to strengthen the back muscles.
Thrust vertical block wide grip requires the bar to be pulled smoothly to the chest and to the shoulder and slowly put back into place after an exhalation. When the blades are reduced, the back is tense.
Link vertical block reverse grip allows effective simulation of athletic torso. It must also be performed sitting with fixed feet. The only difference is that here you need to catch up to the bar located above. Performing this will increase the broadest muscles which gives the figure a solid V-shape.
Hands should be parallel with the width of shoulders, back, tense, and when reached the maximum lift point, the blades need to be reduced, and then the vulture returns to the starting position and an exhalation.
Thrust reverse grip vertical block performed while sitting, with the platen roller under the thighs and the back straight. Palm turned to him and located at a exercise rod t-fretboard minimum distance from each other. Abruptly pulled off the handle, pull it to your chest, bringing the blades.
This state persists for several seconds and then smoothly returns to their original position. Here, the main burden falls on the latissimus dorsi which is the largest muscle in the upper body. It also involved the forearm and biceps.
Related article: ” How to build trapezius muscles? ”
Which muscles are involved in the exercise
Working muscles in this exercise are:
- the broadest muscles
- upper back
- chest muscles
Link vertical block chest uses large and small muscles of the back and infraspinatus (a thick triangular muscle which is responsible in stabilizing the shoulder joint). In the sitting position, the feet is aligned with the hips and is desired to be fixed with a special rolls, knee bent at a right angle and grip wider than shoulder width.
The summary of one exhale: body and shoulders fixed, forearm bent, but you have to make sure that the spine is not too stressed and forearms and torso were constantly in the same plane.
Thrust vertical block to the chest reverse grip is performed on a block simulator with a straight pen that captures shoulder width reverse grip that is facing the hands themselves.
The handle will be pulled with full power to the breast and deflect the motion as the spine, then slowly returned back. In this case, the main pressure falls on the biceps, and not on the back.
Link vertical block narrow grip
What is the difference between narrow and wide grip? When you’re using a narrow grip, your shoulder joints extend so that your upper arms move directly behind you. On the other hand, using wide grip lets your shoulder to perform in a greater degree of adduction, meaning your upper arms are moving at the side of your torso.
The breast vertical block technique resembles the thrust to the chest wide grip, but it involves different groups and even parts of muscles: wide grip contributes to the elaboration of the broadest muscles and narrow grip is for the internal parts of the same muscles and the bottom, that is focused not as the creation of a relief back, but on strengthening the muscles throughout their depth.
The main burden should fall on them, not on the biceps, so you need to keep the back straight, slightly caved in at the waist, and to reduce the blade. Narrow grip may be direct or reverse.
Traction unit for a head
Thrust vertical block of the head must be done when the muscles are already warmed up sufficiently. It is very important to consider the proper technique to avoid injury to the joint. Exercise is carried out with smooth raising and lowering of the shell, without the accelerations and decelerations, bringing the handle only to the back of the head or skull also known as occiput.
Landing as close as possible from the machine to the cable fell exactly on the diagonal. Width grip should be medium or wide, the back necessarily to bend at the waist, to reduce the blade.
Tips for Girls
Thrust vertical block for women is designed to study the core muscles of the back, which strengthens its muscular corset. It is important not to overdo it: optimum weight for beginners is considered 10-15 kg. Particular attention should be paid to the correct technique of the exercise otherwise the desired result will not be achieved.