When we talk about drawing in a weight room, the question that comes up often is: draw pulling neck or chest? Definitely, I think we can meet draw chest! Why? Just because it is an exercise more effective and less dangerous. Studies have been made and it appears that this exercise seeks more muscle than the other prints. You still hesitate? Then you should know that the neck draw is more traumatic for the neck but that in addition it is much less interesting to work the back.
The vertical draw chest has this interesting it can replace pulls as it can be done with a lighter load. Draughts can be too difficult when it weighs heavy or that one is beginning. In addition, you can serve as warm-up before pulls or intensify your workout for the back varying loads. Practical, no?
Why do the draw vertical chest?
This is a great exercise to work the back muscles, more than other prints. In addition, it is less dangerous than the neck draw to replace pulls when cannot you practice. To be seated on the seat of the machine makes it possible to avoid unnecessary movements and the possibility to vary the load is really handy to warm up or to implement a degressive intensification technique.
Muscles worked in the vertical draw chest
the main muscles worked by the vertical draw chest are back, i.e. the latissimus dorsi, the big round and trapezoid. But the movement also involves the biceps and the triceps and shoulder and forearm. It is therefore a poly-articulaire exercise seeking a large number of muscles, even if the primary work centered on the back.
Differences in morphology between each practitioner lead to a different solicitation of back muscles. Some will force more with the big round while for others it will be with the latissimus dorsi.
Execution of exercise
Exercise before move you, you must enter the bar and bring it down using the weight of your body. Then, sit in the seat provided and secure your thighs under the bars. Place your hands at each bend of the bar, position of pronation, so Palms forward.
The first part of the movement is to pull the bar to bring it against your chest, at the height of your collarbones. Your bust may be slightly leaning toward the rear. Your elbows should go far behind and you need to contract the muscles of your back. In second part of the movement, you return to the starting position by controlling the bar well. You don't have the 'let go', your muscles must be constantly powered and do not lock the elbow the end joint.
Breathing during exercise is special. The most logical is then inspire you shoot, because your rib cage opens, and then exhale releasing. But some people prefer the reverse breathing. Others breathe before shooting, blocking their breathing during exercise and then expire at the end of the movement.
Variants
exercise can be done in hammer socket tight or wide by changing the bar. The tightened outlet will focus on the solicitation of the trapezius.
To completely replace the vertical draw chest, you can also practice pulls taken wide, although this exercise requires a lot of force. The neck draw is also an alternative, but as I already told you, it is less useful and more risky.
Opinion on the vertical draw chest
the vertical draw chest seems to me, by far, the most interesting movement of this type of exercise. It combines efficiency with relative safety of execution. To compare, the neck draw mistreats the articulation of the shoulder and, with draughts, it is common to try to cheat by giving momentum. With the vertical draw chest, you are stalled. And if you do not stretch the arms up to protect your elbows, you should run no risk.
Note that pulls taken discarded may be an alternative but that it must often wait to be strong enough to practice. This is that the vertical draw chest is wonderful because it is the same movement except that you can practice it with less weight and thus gain force until then go to draughts.
The draw can also be used as a way to intensify your exercises for the back. You can continue to practice by reducing the load when you came to muscle failure, to bludgeon your muscles beyond your limits. This is what is called the digressive technique.
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