chest exercises bodybuilding with bands Chest draw Front

chest workouts

This weight training exercise solicits the muscles of the back at the level of the width. Working at the high pulley allows those who are not yet able to do push-ups on the bar with the body weight, to exercise the backbones.

chest workouts

Targeted muscles

Mainly the large back, large round, small round and secondarily the muscles of the arms (brachial biceps, anterior brachial, long supinator), trapezios, rhomboids and lateral deltoids. If the bust remains straight, the external part of the dorsals is urged. On the other hand, if you lean back and pull your elbows well behind you, you work the middle of the back and the top of the backs.

Execution of the exercise

Standing, take the pull bar with a hold larger than the shoulder width. Lower the bar and sit on the seat of the machine by putting the knees under the socks. Tilt the bust a little back by arching the lower back and bring the bar over the chest by strongly contracting the backbones. Slowly return to starting position.

Care must be taken to ensure that the bust does not move during the exercise.

Breathing

Inhale down the bar towards the chest and exhale by braking the ascent.

Safety instructions

In the weight room, it is often seen that this exercise is poorly performed. The biggest mistake is to use the lower back to pull the load - often too heavy - towards you, giving an impulse backwards. It is also important to shoot with the backs, not with the biceps. Imagine your hands as hooks, and pull your elbows down.

The starting position on the right, by bringing out the chest, makes it possible to easily bring the bar to the chest without hitting the face. Stay rigid enough on this exercise to feel your back muscles well.

variants

The more one leans back, the more the upper back participates. The effort can be carried on different parts of the back by varying the grip. The wide grip mainly requires the large back, tight grip the small round, the big round and of course the biceps.

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