An exercise such as pulling up with a wide grip is one of the best in the gym for working out the back muscles. Specialists in the field of fitness and sports medicine claim that during its execution all the torso muscles work - from the lower areas of the press and lower back to the upper bundles of the trapezius muscle and neck muscles. Despite the apparent simplicity of this exercise, it is necessary to have some skills and knowledge in order to perform it correctly. Otherwise, instead of huge benefits, you can get hurt and even provoke injuries of the musculoskeletal system.
Questions about how to properly perform pull-ups with a wide grip, which muscles work in it in the first place, should arise in the head of every novice athlete before he begins to practice. It is known that there are several variations of this exercise. In one of them, the human body moves in such a way that at the top point of the amplitude, the crossbar touches the back of the head, 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. Pulling with a wide grip to the chest, in addition to the above voiced region of the musculature, includes the pectoral zone.
The technique for performing this exercise should be such that at the upper point of the trajectory of the forearm are in parallel areas. It is in this position that they will receive the maximum possible physical stress, since the amplitude will be the largest. A wide grip pull-up should be performed in such a way that during the movement the scapula simultaneously diverges to the sides, and then approaches the spine. The elbow joints during the movement must always stay in the rear position, it is unacceptable to take them too far forward. The hands on the crossbar should always be located only in the upright position, and the grip itself should be closed.
Most often, the goal of this exercise is to build muscle. Therefore, in the course of its implementation it is necessary to observe several simple requirements. Firstly, pulling up with a wide grip is effective for increasing the volume of muscles only when the time under load and the number of repetitions corresponds to the regime of hypertrophy. 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 should also correspond to a single training goal. It should be noted that most of the people involved in gaining muscle mass in the back area combine pull-up with a wide grip with other equally effective exercises. For example, in a training session, vertical and horizontal pull of a block, draft of a barbell or dumbbell in tilt are also performed. In any case, the amount of physical exertion should not exceed the established norms, otherwise it is very easy to overwork the body. It is not recommended to do more than 10-12 working sets for one muscle group in one training session.