Chest Supported Row Workout



Chest Supported Row Workout...........


Muscles worked: Lateral muscles - ideal for isolation of the middle back while taking pressure off the lower back.

Spotter Required: No

Minimum Equipment Required: Standard adjustable bench presses with dumbbells Standard

to use the best equipment: a machine back row, one that stacked or weight plate is loaded

Warm-up: When is chest supported back row in the first exercise I workout strongly recommend warming up the rear with 3-5 warm-up sets, gradually increasing the weight and the reduction of repetitions as you go through the warm-up sets . go For example:

Warm-up Set 1: 20% of the weight you normally lift 12 reps
Warm-up Set 2: 60% of the weight you normally lift 8 reps
Warm-up Set 3: 75% of the weight you normally lift 5 reps
Warm-up Set 4: 85% of the weight you lift in the rule for 3 reps
Warm-up Set 5: 95% of the weight you normally lift for 1 rep

How often should this exercise: Chest supported series is a great exercise for targeting the middle and back because your chest is on a bench or machine, it will relieve the lower back and helps support the separation of the middle back muscles.

When should this exercise: breast support line uses a lot of energy, but at any point of your back training can be done, I personally this exercise very early in my back training.

Sitting on the machine with the seat at the right height (height, that your chest is supported on the pad) set: how to do the exercise on a machine. Grasp the handles so that pointing at each other palms of your hands and begin to pull the handle, go to your elbows straight behind your back, hold on to that position for half a second and press the muscles (squeezing the muscles forces blood into it), then the control weight to the starting position without full Set up your arms. Repeat this movement until you finish your sentence.

How do the exercise on a bench press: If you do not support a breast line machine in your gym that's OK, you can use exactly the same exercise carried out with an adjustable bench and a set of dumbbells. Incline the bench to a 45 degree angle, lay down on the bench (chest and belly on the bank) that you do not sit on the seat, set her feet on the ground with a bend in the knees, usually your chin just will be put over the top of the bank, or resting on them. Holding a set of dumbbells with palms facing each other, they begin to lift until the middle of the back to make sure that your elbows remain close to the body at all times.

If the head of the movement elbows should be slightly behind your back, reach at this point to hold for half a second and press the muscles (squeezing the muscles forces blood into it). Repeat this movement until you finish your sentence.

Common mistakes: There are several errors, the execution of this exercise, the first is most important not lift the breast of the Bank / machine. If it is too heavy on your chest from the weight of the machine to lift less weight.

The second most common error and that annoys me most when people use momentum to the weight and gravity, raised it deeper. Use controlled movements in this and every exercise. No good will of the use with every swing weight training will.

The third most common mistake is not to keep the elbows close to the body, flaring elbow will not work right area of ​​the spine and pressure on your shoulders.

is the fourth most common mistake brings the weight is too high, when you stop your elbows straight back behind you and push you to go the muscle, you need not go higher than this as it can lead to injuries of the shoulders.

Mentality: This movement can be quite hard to time and one of the first things that I find is weakened my grip, so I always help a number of lifting straps, my grip.

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