Подтягивания широким хватом к груди
6 minutes for reading 345 views
![Exercise Подтягивания широким хватом к груди](https://atletiq.com/content/exercises/709/img_male_1.jpeg)
![AtletIQ — приложение для бодибилдинга](/panel/assets/images/fitness_free_512.png)
General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Lats (look at the image)
Accessory muscles
Shoulders, Biceps, Middle Back
How to perform exercise
- Схватитесь за перекладину турника. Руки чуть шире линии плеч. Ноги согнуты в коленях и скрещены (показано на рисунке). Вы можете использовать перчатки для снятия нагрузки с кистей.
- Без резких движений подтяните тело вверх. Прогнитесь в спине так, как это показано на рисунке. Не обязательно касаться грудью перекладины, но стремиться нужно именно к этому.
- Опуститесь в исходное положение.
- Повторите необходимое количество раз
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Lats, and auxiliary muscles: Shoulders, Biceps, Middle Back
![What muscles work in the exercise Подтягивания широким хватом к груди](https://atletiq.com/panel/cache/exercises/709/male/muscles_all.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Подтягивания широким хватом к груди» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Подтягивания широким хватом к груди» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Подтягивания широким хватом к груди
Author: AtletIQ: on
Подтягивания широким хватом к груди — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
Search exercise
Workouts with «Подтягивания широким хватом к груди»
![](/content/programms/1151/promo-740416_small.jpg)
![](/content/programms/2391/promo-780997_small.jpg)
![](/content/programms/1109/promo-556711_small.jpg)
![](/content/programms/762/promo-695664_small.jpg)
![](/content/programms/1139/promo-549179_small.jpg)
![](/content/programms/2336/promo-194645_small.jpg)
![](/content/programms/757/promo-830799_small.jpg)
![](/content/programms/1295/promo-494761_small.jpg)