Some people could observe how an athlete does a pull-up on the horizontal bar on one arm. From the side it looks very impressive. But to perform such a movement is very, very difficult, and therefore auxiliary and simpler exercises have been developed that make it possible to prepare your body for loads. Horizontal standing pull-ups are an effective technique for muscle development.
What muscle groups does the exercise involve?
As with normal pull-ups, in the horizontal version of this exercise, a large number of muscle groups will be included in the work. The following muscles can be classified as working muscles: triceps, biceps, trapezium, forearm, back muscles, which are called the latissimus, as well as the posterior part of the shoulder, that is, the posterior deltoid bundle.
The implementation of this exercise becomes possible and correct only if the process involves retraction of the latissimus dorsi muscles. Horizontal pull-ups include extension of the deltoid, as well as flexion of the forearm.
Correct execution of the movement
In order to perform horizontal pull-ups, the athlete will have to worry about the presence of any crossbar that you can hold onto. The technique for performing the movement is as follows:
- The first thing to do is to adjust the height of the horizontal bar, crossbar or bar in Smith at a certain angle. The correct setting of the crossbar is considered if, when grasping a little wider than the shoulders, the athlete does not reach the floor a few centimeters.
- Lifting the body from the bottom up is due to the reduction of the shoulder blades. However, when the highest point is reached and the latissimus dorsi are already maximized, you need to help yourself a little with your hands in order to rise even higher. At the same time, you need to spread your arms at an angle of 45 degrees with respect to your body.
- Horizontal pull-ups to the bar should last until the athlete’s chest touches the projectile itself. At this point, the repetition can be considered completed.
- It so happens that it becomes difficult to carry out the exercise and people begin to help themselves with their feet. This is strictly prohibited. In such situations, it is better to raise the crossbar a little higher and continue the execution correctly (from a technical point of view).
- It is necessary to monitor the movements of the pelvis and head throughout the entire duration of the exercise. These parts of the body should move with the whole body, and not overtake it or lag behind.
- Horizontal pull-ups must be performed in full amplitude, since this exercise is initially simpler than regular pull-ups. Those movements in which the athlete does not touch the crossbar with the chest are not counted at all.
- After the body begins to fall down, that is, it will be in the negative phase of repetition, it is necessary to carefully monitor it. You can’t sharply “throw” your body down, you need to lower yourself slowly, controlling the whole process.
The breathing process during exercise
There are no special breathing requirements when performing this exercise. The process of inhaling and exhaling is the same as with other power movements. That is, on inhalation, the body should lower, and on exhalation - rise.
How to improve your results?
Horizontal pull-ups are a fairly simple exercise, and therefore the athlete must begin to progress quickly. However, there are still some frameworks and conditions that are very important and must be observed.
Since the crossbar must be adjustable, you can start training at an angle of 90 degrees to the floor. With an increase in the number of repetitions, the angle must be reduced, lowering the support lower. A measure to increase the load, that is, to change the angle, will be the number of repetitions equal to 15, with the right technique. When this becomes possible, the load can be increased.
Exercise Replacement Options
Of course, this is unlikely, but it also happens that there is no opportunity to perform this exercise. If this happens, then this movement can be replaced by a pull up lying on your stomach on a horizontal bench.
As you can see, the execution technique remains virtually unchanged. The muscle groups involved are the same as when performing horizontal pull-ups. However, everyone has a pair of dumbbells and an ordinary horizontal bench, if there is no way to make a horizontal horizontal bar.