What are the widest muscles, and Where Are they? How to pump the «wings»? List of the most effective exercises for working the muscles of the back. How much rest between workouts? For answers to these questions, read on.
The widest muscles, also called «Wings», form the main volume of the back. They are located diagonally from the shoulder blades to the spine and are involved during the movement of the shoulders and arms. Beginners are often faced with the question of what exercise the wing will develop. However, it is misplaced. The widest are the paired muscles, which must be trained evenly. Otherwise, they will develop asymmetrically, because of which not only an ugly figure will form, but health problems can also arise.
List of exercises for training
The basic exercises aimed at pumping the «wings» are various variations of pull-ups and deadlifts.
The first develops the width of the muscles, and the second helps to increase their volume. Pull-ups are performed with a standard, narrow, inverted or wide grip. It is the latter method that provides the greatest efficiency when training «wings». But the back will be loaded regardless of the type of grip, so beginners can perform pull-ups in any way. Professional athletes additionally use weights to increase efficiency.
Traction is also done in different ways depending on the type of sports projectile:
stem;
kettlebell;
dumbbell;
block in the simulator;
fitness elastic band.
Unlike pull-ups, this exercise can be performed with a load on both sides and separately. For example, pulling a dumbbell or kettlebell will help to pump the wings alternately, and the use of a dumbbell and a block simulator exerts a uniform load on the back while observing the right technique.
Any exercise is performed with the back as straight as possible. It is also necessary to monitor breathing and adhere to the negative phase. Rapid bending of the hands is performed on exhalation, and slow extension-on inspiration. The described technique will help to avoid premature fatigue and increase the load on the muscles.
Additional exercises
A competent training program for professional athletes includes basic exercises and auxiliary exercises. To pump in a complex way the «wings», additional operations are performed:
Push-UPS on the supports. Lowering below the standard amplitude allows you to use as wide as possible. In the absence of specialized supports, you can use books stacked in two piles.
Laying dumbbells on a slope. Exercise is done with slightly bent legs and straight back. It is necessary to bend at an angle of 90 degrees, quickly lift the dumbbells to the sides and slowly lower them. The advantage of the described exercise is the additional study of the back beam of the Delta, which allows you to pump powerful shoulders.
Traction of dumbbells in lying abutment. Take the starting position for the push-ups, but instead of supports, rest your hands in the dumbbells. Alternately raise them to yourself and lower them, trying not to change the position of the body. In addition, the described technique is an additional study of triceps and pectorals.
The listed exercises are recommended to be done in a basic group, but do not spend a lot of time on them, but use them as auxiliaries.
In what sports train the widest
Not only bodybuilding provides massive «wings». By practicing the following sports, you can well develop the widest ones:
all types of swimming;
sports gymnastics;
rowing;
kayak;
cross-country skiing;
pole.
During training in these sports, there is an internal rotation, placement and extension of the shoulder, due to which the»wings» are automatically involved. The athlete performs dynamic, concentric, eccentric and static contractions, which increases endurance in strength. Handball, volleyball and tennis have a combined load, but are no longer suitable for the whole muscle mass, but for warm-up.
Best wing exercises
Drive intensity and frequency
Before performing exercises, a warm-up of 5-10 minutes is mandatory. Training begins with small loads. For each exercise it is recommended to allocate 3 approaches. The number of repetitions in a set should not be maximum. Only The Last approach is made to failure. In order for the musculature of the body to develop symmetrically, it is recommended to form the widest ones in conjunction with other muscle groups. Rest between sets is from 1 to 3 minutes, depending on the physical condition of the athlete. It takes about 5 days to recover between workouts.
Finess Head 