How to inflate wings quickly?
Not everyone knows how to pump wings quickly, or the latissimus dorsi. This is because during back exercises we do not see it working. Because of this, many athletes neglect this part of the body, placing more emphasis on the chest. And in vain. After all, it is the latissimus muscles that form the male V-shaped silhouette, making the back wide and powerful. In order to select a high-quality program, you need to understand the anatomy of the back.
Features of the broadest muscles
The latissimus muscle is a fairly large muscle that performs a number of very important functions. The main one is adduction of the humerus, that is, when our hands are above our head, for example, during the pull of the upper block, the latissimus muscles lower the shoulder blades down and stretch the entire shoulder girdle. Thus, any exercise in which the arms pull down will activate the lats.
What exercises can make the wings work:
- Traction of the upper / lower block
- T-bar deadlift
- Pullover
- Wide grip pull-ups
These exercises are sufficient to develop the target muscles.
How to pump up wings - photo + technique
Row of the upper block to the chest. Not the best exercise for your lats, but also effective. It is performed in a special simulator. Take the handle with a wide grip, pull it to your chest. The back is arched and slightly tilted back.
Lower block thrust. This is a great exercise that will give you the best feel for your lats. It is also done in a block trainer. Take the handle, pull it to the belt. During the pull, we bring the chest forward, the elbows look down.
How to inflate the wings with a barbell? T-bar deadlift! An excellent replacement for the lower block thrust, on the plus in that it allows you to work with free weights. The position of the body should be the same as in the deadlift, that is, the legs are slightly bent, the back is straight. Pull the bar handle under the chest, forearms parallel to each other.
Pullover. In terms of technique, this exercise is quite difficult and to a greater extent develops the serrated muscles and the chest, but it is also suitable for us, since if done correctly, it will also work out the lats. We lie down on the bench, hold the dumbbell on straight arms perpendicular to the floor. We lower the dumbbell behind the head on straight arms. Try to deliberately strain your back during the exercise. So you learned how to pump up wings with dumbbells.
How to inflate the wings on the horizontal bar? The exercise is very similar to pulling the upper block, since the work is similar. We take a wide grip and pull the body up, the crossbar should touch the chest. Try to tense your lats as much as possible and feel them.
How to inflate wings with push-ups from the floor? Push-ups are generally a comfortable and versatile exercise. The only downside is that we always have to work with our own weight. An effective way to work out the broadest muscles are the following push-ups: we take an emphasis lying down, we put our hands wide, and we slightly spread our palms to the sides. We go down to the floor, touching it with our chest.
