thrust upper block considered one of the fundamental exercises in bodybuilding and fitness. Used for accent work latissimus dorsi back, additionally involved top part chest, to a lesser extent - biceps and deltoid muscles. To complete the exercise, use special simulator, which is an exact copy of the pull-up and has a movable crossbar.
Vertical block pull is an analogue of the classic pull-ups, but it has its own advantages. Firstly, the training design with additional weights allows you to perform the exercise more accentuated than pulling up. Secondly, individual selection of weight allows you to perform the movement much more technically and easier, without jerks and unnecessary cheating.
Benefits for newbies
The pulldown is a great exercise for beginners who, due to slack, shoulder girdle can't do pull-ups own weight. However, there is hidden more important point for beginners: by doing this exercise, they will quickly learn to feel and engage the latissimus dorsi muscles, while minimizing the help of the biceps, which in 90% of cases does the main work when the back is trained.
Benefits for professionals
For a professional athlete, the pulldown of the upper block is an indispensable exercise when it is necessary to work out everything. muscle fibers back, and the forces to carry heavy basic exercises without violating the technical aspects is not left. The second advantage is that only this exercise allows you to perform traction to the bottom of the chest at an unusual angle, it is very difficult to repeat such a movement on pull-ups.
Preliminary preparation and starting position of the athlete
1. Before starting the exercise, make sure that all the working parts of the simulator are in good condition. Especially carefully inspect the cable, which is the connecting link between the handle and weights. Do not ignore the above recommendations: this will help prevent unforeseen injuries.
2. Take a seated position. When starting the exercise, make sure that the cable moves strictly in a vertical position, while a slight deviation to the athlete’s shoulder girdle is acceptable. To catch the maximum concentration, you need to fix the hips under the T-shaped stop and adjust it in advance to your height.
3. Some professional bodybuilders perform the exercise from the floor to maximize the stretch of the latissimus dorsi. The starting position is obtained not sitting, but kneeling. Instead of an emphasis, use a barbell or ask a training partner to fix the legs at the time of the exercise.
For beginners, we recommend using a supinated grip and a classic straight handle. First work with the standard setting of the hands shoulder-width apart, after you learn to feel the latissimus dorsi and perform the exercise flawlessly, adjust the grip to the individual characteristics of the body. The main thing is to ensure comfortable movement of the shoulder and wrist joints.
5. Regardless of the grip used and the handle selected, the forearms should always be kept parallel and not used to the maximum width. It is forbidden to perform the exercise behind the head; to prevent injury, all movements should be directed to the chest.
Let's move on to the exercise
1. The gaze must be directed slightly upward and the handle should be moved smoothly towards the upper cut of the chest or slightly lower. Choose the amplitude of motion purely individually, the main rule is to eliminate any discomfort in the shoulder and wrist joints.
2. Performing the positive phase of the movement, you can lean back a little, while your back should remain perfectly flat, with a slightly arched lower back. If during the exercise there is a need to stoop your back and additionally use the abdominal muscles, then the load is excessive, and you are already tired. Due to stooped shoulders, you will not be able to bring your shoulder blades together and pass correct load latissimus dorsi muscles.
3. The back must be kept arched throughout the entire exercise. Always focus on the collarbones: if you cannot pull the handle at least into this area, then you are using excessive weight, which will not allow you to bring your shoulder blades together and work your back well.
4. After reaching the bottom position, be sure to take a short pause and hold the handle: this will provide maximum concentration and engage additional muscle fibers of the back. Return the handle to initial position smoothly and under control, avoid jerking and sudden movements. Returning to the starting position, do not straighten your arms to the end, but make sure that the latissimus dorsi get the maximum stretch.
5. Control your breathing: exhale during the negative phase and inhale during the positive phase. By doing repetitions, you can speed up the intensity of breathing, but continue to follow the above recommendations.
6. And don't make the most common mistake: don't tilt your head forward when your arms are in the starting position.
Partner insurance
The pulldown of the upper block is considered a secondary exercise in which there is a chance of injury only when the cable breaks and you hit yourself with the handle. However, at some points, the help of a partner will really be relevant. Firstly, when the strength is already at the limit, but the latissimus dorsi require the continuation of the banquet, a partner will help to do a couple of forced repetitions, without violating the technique. Secondly, he will immediately make a remark if the block thrust is not adequately performed.
Use the above recommendations and remember: to maximize the latissimus dorsi muscles, you need to follow the exercise technique perfectly and increase the training weights at least once every two weeks.
We know that one gigantic view of the back is not enough, more detail is needed. Therefore, isolated exercises come to our aid.
In this article, we will analyze one of these exercises, namely lower block pull with one hand. Its main feature is that it perfectly “cuts through” the outer contours of the latissimus dorsi.
Muscles involved
- lats
- Big round
- Rhomboid
- Middle area of the trapezium
Execution technique
- Attach the D-handle to the end of the block, take it in your hands and move away at a distance at which your arm is fully extended.
- Take a starting position in which your leg is set back, and the body is tilted at an angle of 30-45 degrees. Hold the handle with a neutral grip.
- With an isolated effort of the latissimus dorsi, begin to pull the handle to the belt. At the same time, try to take your elbow exactly back.
- At the end point of the exercise, pause for 1-2 seconds and slowly return to the starting position.
- If during the exercise you do not have enough hand strength, use a gymnastic belt or gloves with a hook in the palm of your hand. A weak grip is, of course, bad, but there are other exercises to train it. In this case, the weakness of the hand should not limit the intensity of traction with one hand while standing on the block.
- Change from D-handle to rope from time to time, or do two-handed rows with a neutral handle. At the same time, take your elbows strictly back, do not let them "disperse" in different directions.
Video instruction:
"Proper execution of thrust with one hand while standing on the lower block"
Purpose of the exercise: Development and relief of the middle and inner part of the pectoral muscles.
Performance:(1) Lie down on horizontal bench between the two lower blocks. Grasp the cable handles and bring your hands together above your head, palms facing each other. (2) With your elbows slightly bent, spread your arms out to the sides in a wide arc until our pecs are fully extended. Then return to the starting position, raising your arms in the same wide arc, hugging motion. You can either stop at the top of the movement or cross your arms slightly to minimize the inner chest area.
Reduction of hands on the simulator "pek-deck"
Purpose of the exercise: To increase the size of the middle section of the pectoral muscles and identify bundles of muscle fibers. Simulators for mixing hands - not the best the best choice for building mass, but they are very useful for shaping and isolating muscles.
Performance: Many gyms have Peck-deck machines that simulate free weights. When using these mechanisms, try to achieve the greatest range of motion by stretching the muscles to the maximum with the arms extended, and then creating additional isometric muscle contraction when the arms are in the closed position.
Straight arm dumbbell pullovers
Purpose of the exercise: Development of the pectoral muscles and expansion of the chest.
This is the best exercise to increase the volume of the chest. It works the pectoral muscles and also improves the definition of the serratus anterior muscles.
Performance: Put the dumbbell on the bench, then turn around and lie on the bench across, resting your feet on the floor. Grab a dumbbell with both hands and hold it directly above your chest with your palms pressed against the inside of the upper disc. (2) Keeping your arms straight, slowly lower the projectile down in a wide arc behind your head, feeling your chest expand. When you lower your arms as far as you can, return to the starting position. Try not to help yourself with your thigh muscles. Keep your hips as low as possible during the movement to allow for maximum chest expansion.
Traction to the floor on the upper block
Purpose of the exercise: Development of the serratus anterior muscles.
Performance: Get down on your knees and grasp the handles or rope loop attached to the cable from the top pulley. (2) Keeping your arms above your head, bend your torso forward and down, creating a pulling force with your lats. Continue this movement until your elbows are on the floor. Then return to the starting position, straighten your arms above your head and feel how the latissimus dorsi muscles are stretched. Deadlifts on a block device must be performed carefully, without trying to work with the maximum weight. At the end of the series, you should feel a strong burning sensation in the area of the serratus muscles; the abdominal muscles are also subjected to additional stress.
Thrust to the floor on the upper block with one hand
Purpose of the exercise: Development of the serratus anterior muscles.
Performance:(1) Kneel down and grasp the handle of the cable attached to the upper pulley with an overhand grip. (2) Pulling the latissimus dorsi, pull the elbow towards the knee. Intentionally tighten the serratus chest muscle, achieving its full contraction. Then slowly return to the starting position. The success of this exercise depends on strict technique. Perform the movement slowly and under complete control, focusing on the contraction of the latissimus dorsi and serratus muscles. After completing the series for one hand, repeat the exercise with the other hand.
back muscles, like other major muscle groups, in terms of strength and mass growth, respond best to free weights (barbell, dumbbells) and strength training. Only powerful strength work with heavy weights in barbell rows, dumbbells, pullovers, etc., is able to create a truly athletic look of the back, give it thickness and detail.
But if so, then what to do with block exercises? After all, they also have a number of advantages and are very diverse. Periodically, every now and then, questions arise about the need for block exercises for the back, are they needed at all and in what sequence to perform them? To understand the unique effectiveness of block exercises, it is necessary to study in more detail the biomechanics of their movements and various options for performing them.
In fact, the uniqueness of the blocks lies in the fact that they allow you to work out the muscles at the most unimaginable angles, while maintaining tension in the muscles along the entire trajectory of the amplitude. Such movements from 
free weights cannot be repeated, which means that this alone speaks of the indispensability of block simulators.
The next important question is when to put blocks in your program, at the beginning, at the end, or distribute them evenly, and also, is it possible to periodically conduct only block training? As a rule, block simulators are classified as isolating (isolation) exercises that work on the relief of muscles and their separation, such work is usually carried out at the end of a workout, after basic movements. However, here there are options that powerfully involve the broadest or lower back, while the payload is in no way inferior free weights or pull-ups. For example, the pull of the upper block while sitting or the pull of the lower block to the belt while sitting. This means that these exercises can sometimes replace classical training or place them in your program along with free weights, at the beginning, at the end or in the middle. Periodically (2-3 workouts in a row) you can also conduct purely block training, this will serve as a refreshing variety and upon returning to free weights there will be a breakthrough in the results, since the body, rested from the heavy “base”, will be included in the work with renewed vigor, increasing performance classes.
Block exercises for the back:
Top block pull. It is the most effective exercise, after pull-ups, for developing the latissimus dorsi, primarily for their expansion, which gives them a look reminiscent of a swollen cobra hood. Just look at such Olympia champions as and to understand how cool the cobra hooded lats look.
The thrust of the upper block provides an effective tension of the widest along the entire trajectory of the amplitude of movement, while, thanks to the strong stabilization of the body, the concentration on work target muscles may be absolute. If you perform a pull a little slower than the usual rhythm, especially slowing down in the negative phase of the repetition, the muscle burning in the lats will increase significantly, and along with it, the effectiveness. The key to the results in this exercise is the order of execution and the regular change of grip. The pulldown works best when performed as the first number, periodically replacing it with pull-ups. The grip changes every two workouts (2 workouts with one grip, 2 with the other, etc.). Along with the usual wide grip, works great here and reverse grip, performed with 
medium hand position. This option thickens the lats, making them more powerful, and also trains the biceps great.
It perfectly develops the bottom and middle region of the widest, moreover, this option can be a full-fledged replacement for the T-bar thrust or performed after it, as an addition (it all depends on the training weight and approaches, in a single performance there is more working weight and more approaches). At the point of maximum muscle contraction (block at the waist), it is important to pause for a second, statically strain the lats and reduce the shoulder blades. Such additional tension, over and over again, will intensify and, at the end of the approach, will significantly add payload and increase muscle strength.
. This exercise allows you to train each side of your body separately, which corrects possible imbalances in muscle development, and also fully develops small stabilizer muscles. One-arm block pull is not performed at every workout, but only periodically, as an addition at the end of the back program. The basis here is the row of the dumbbell in an incline or the thrust with one hand in the "Hummer". It is these exercises that you need to focus on in strength results, sometimes supplementing them with block training.
Pulling the block with one hand can be performed with a straight body (standing facing the simulator) or with a turn (rotation) at the moment of pulling the block towards you. If you perform this option with the rotation of the body, then you need to stand sideways to the simulator (with a non-working hand) and at the same time as the block approaches you, do 
an additional rotation of the body so that at the maximum point of contraction, the block is almost in the same position as if you were performing a deadlift facing the simulator. This option simultaneously engages the rear bundle of deltas and will be a good variety in training for both the back muscles and deltas.
While the regular row effectively develops the lats, this version works with a bias for the middle and upper back, as well as for the trapezius muscles and rear deltoid bundle. In this exercise, do not use too much big weight, since the entire emphasis holds the lower back and the load on it increases. Working weight should be moderate, with independent performance without "cheating" and jerks 10-15 repetitions.
. This is a very effective multifunctional exercise for the development of the back (especially the top and middle) and the shoulder girdle. Due to the constant tension in the muscles, both large muscles and small stabilizing muscles are worked out qualitatively here. You can pull the lower block, in which case the emphasis of the load will shift significantly towards the trapezoid. If you pull the upper block, then the main work will go to the middle part of the back. In any case, both there and there, the rear bundle of deltas is fully involved, which will be a new incentive for him to grow.
. Another original and very effective exercise for the lower and middle back. This option can fully replace the traction of the T-bar and the conventional barbell, as it provides constant continuous muscle tension throughout the entire range of movement of the block. It is better to perform it more slowly, especially in the negative phase of the repetition, while fully extending the arms to stretch the lats as much as possible. In terms of stretching, standing low pulldown is one such exercise where you can fully stretch the muscles during the set.
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