Such an exercise as pulling up widegrip, is one of the best in the gym for working out the muscles of the back. Experts in the field of fitness and sports medicine claim that during its execution all the muscles of the torso work - from the lower regions of the press and lower back to the upper bundles of the trapezius muscle and the muscles of the neck. Despite the seeming simplicity of this exercise, it is necessary to possess certain skills and knowledge in order to perform it correctly. Otherwise, instead of great benefit, you can get hurt and even provoke injury to the musculoskeletal system.
Questions about how to properly performpulling up with a wide grip, what muscles work in it in the first place, should arise in the head of each novice athlete before he starts to practice. It is known that there are several variants of this exercise. In one of them, the human body moves in such a way that at the highest point of the amplitude the crossbar touches the neck area, and in the other - the chin. In both versions of the exercise, the broadest muscles of the back work, as well as all those parts of this area that are responsible for the development of its width. Pull-ups with a wide grip to the chest, in addition to the above-mentioned region of the muscles, include a pectoral zone in the training.
The technique for doing this exercise should besuch that at the upper point of the forearm trajectory are in areas parallel to each other. It is in this position that they will receive the maximum possible physical stress, since the amplitude will be greatest. Tightening with a wide grip should be done in such a way that during the movement the shoulder blades simultaneously diverge to the sides and then close to the spine. During movement, the elbow joints must be kept in the rear position all the time, it is unacceptable to take them too far forward. Hands on the crossbar should always be located only in a straight position, and the grip itself - in the closed position.
Most often the purpose of this exercise isbuild muscle. Therefore, in the course of its implementation it is necessary to observe a few simple requirements. First, tightening with a wide leg is effective for increasing the volume of muscles only when the time under load and the number of repetitions corresponds to the hypertrophy regime. The first parameter should remain in the range of values from 25 to 40 seconds, and the second - from 8 to 12.
The number of working sets and the pause between them are alsomust comply with a single training goal. It should be noted that most of the people involved in gaining muscle mass in the back area, combining a wide grip pulling with other equally effective exercises. For example, in training, vertical and horizontal blocking, barbell or dumbbell tilting are also performed. In any case, the amount of physical exertion should not exceed the established norms, otherwise you can very easily overwork the body. It is not recommended to do more than 10-12 worksets per one muscle group per workout.
