Thrust rod to the chin (narrow grip)

This thrust develops not only the muscles of the upper back, but also muscles of the shoulder girdle – the deltoid. Performing the exercise, do not expect that it will make your shoulders wider, it is misleading. But, it may significantly help if you work on making the shoulders shape, terrain, and clear boundaries. Due to this variation of thrust is clearly visible in the interval between the deltoid and trapezius muscles.

The working muscles

Trapezius, deltoid (middle and front beams), the scapular muscles.
Secondary: biceps, big chest (the upper beams)

Technique

• For exercise you will need a regular barbell with a straight neck. Take it tight, lock grip brushes from the top, although, if desired, possible and open the grip (where your thumbs don't cover the Griffon).
• The distance between the inner sides of the brushes equal to 15-20 cm Now straighten up, keeping the barbell in the lowered hands. Take a deep breath, and force of deltas and, in addition, the trapezius muscles, begin to pull the barbell towards the chin. Cravings exercise smoothly, without jerks, without attaching the muscles of the arms. Although completely exclude from work the biceps you do not succeed, try to do their share of the load as low as possible. To do this, concentrate on that body part, which are working.
• Pulling the bar to the chin and lightly touched his neck, pause, exhale, and slowly, observing technique, lower it down. During this phase, the rod seems to "slip" along the surface of the body.
• To achieve maximum concentration of the load on the main muscles, do the exercise with correct technique, don't let the elbows out to the sides, in the upper phase, ensure that the elbows were raised above shoulder level, and then gradually unbent as it is lowering. Do not use too wide grip, this will remove some of the load from the target muscles.
• Maintain position of the torso, not shebites forward, relax the muscles of the back, otherwise the load from the working muscles again shifted to the subsidiary. It is probably superfluous to recall that all the weights should be acceptable to allow to correctly make the exercise of 10-12 repetitions. Excessive overload rod "pancakes" will lead to the fact that you simply will not be able to complete the approach, and lower it before you have to. Of course, the effect in this case will be minimal.

If you want with this exercise to gain weight deltoid muscles, make them bigger, don't be fooled – there are more efficient ways, for example, the Military press standing.