Pull-ups in Gravitron. Technique and main benefits of exercise for the back muscles

A comprehensive workout for a healthy and toned body would not be complete without back exercises. To thoroughly pump the back muscles, a counterweight pull-up machine called the Gravitron is used. On this simulator, exercises are performed using the counterweight principle. You choose the permissible load weight that suits your capabilities. Pull-ups in Gravitron are convenient because even if you cannot do pull-ups with your full weight, as is usually the case, if you exercise on a regular horizontal bar, you can set the weight equal to half your body weight. Talk about the benefits of exercises on this simulator and the technique of execution below.

Gravitron simulator: operating principle

Athletes love the gravitron for its versatility. Using such a simulator you can pump up various parts of the body - from the arms to the abs. Works the shoulders, back, chest. The simulator is very comfortable and meets all modern safety requirements. Essentially, a gravitron is a structure that consists of various elements:

• horizontal bar;
• bars;
• cargo guides;
• platforms;
• steps.

The main operating principle of the equipment is the counterweight system. A person using such a machine does not always need to lift his own body weight in order to pump up his muscles. It is very simple to put your body in order using a gravitron.

Replacement options

So, there are negative aspects and they are objective. How to replace pull-ups in a gravitron. How to perform similar movements, but with a load less than your own weight.

The first thing that comes to mind is the vertical block pull. Here, as in the gravitron, it is possible to regulate the weight and perform the traction movement in a technically strict form.

The second option is pull-ups on a bar using a tourniquet or latex expander. An elastic band is passed under the knees, and its ends are pinched in the hands or wound around the crossbar with the desired degree of tension.

During body lifts, the tensioned cord will compress, acting as a counterbalance. Of course, it will not be possible to create a significant counterweight with the help of such an accessory.

Gravitron: pull-ups

Pull-ups are the main exercise that is performed on the gravitron. During training, the latissimus, teres, rhomboid, trapezius, and deltoid muscles of the arms and shoulders work.

Pull-ups on a gravitron

The exercise is performed as follows:

• the athlete needs to place his right leg, bent at the knee, on the support step. You need to grab the crossbar with your hands. Then, in the same way as the first, place the second leg on the simulator;
• Now you need to relax as much as possible and hang on your hands. This is the starting position;
• now you need to lean back, bend your arms at the elbows and pull the gravitron handle to your chest;
• hold in this position for 1-3 seconds;
• return to the starting position.

If you are a beginner athlete, then 10 repetitions for the first time will be enough. For those who have been involved in body fitness and bodybuilding for a long time, it is necessary to perform from 20 to 30 repetitions as desired or depending on the training plan.

Let's consider a technique with a different type of grip

In particular, let's pay attention to the wide grip. To do this, you still need to fix your body on the machine, but the distance between your hands should be wider than your shoulders. The elbows should be spread apart, the shoulder blades should be in a position together, the back should be as tense as possible, and the spine should be arched.

With the first jerk, you need to direct your body weight upward, reaching upward as much as possible. Ideally, your collarbones should touch the bar. Don't forget to fix your body in this position. Next, carefully straighten your arms, returning to the starting position. But you shouldn’t fully extend your arms while holding it for a long time.

How to effectively perform pull-ups in Gravitron?

As with any other exercise, to achieve maximum effectiveness, you need to follow simple rules. The main thing is to keep your back straight, without bending forward or backward.

Once your body is in the lower position, you can determine how best to place your hands. We mean straightening them to the end or leaving them half-bent.

While at the top point, fix your body for a few seconds so that the broad back muscles contract. To do this, you need to feel and strain them.

When pulling yourself up, try to reach as high as your physical fitness allows. The ideal option would be to equalize the level of the handles of the exercise machine and your chin.

When lifting, you can make a jerk in order to use your own strength to strain your muscles more and rise quickly. But the lowering should be smooth, as if you were giving your back a little rest, then making a jerk again.

Which muscles are used the most?

It is worth noting that by performing exercises on this simulator you can improve the appearance of not only the back muscles, but also the pectoral muscles. By constantly performing these exercises, you will feel the tension in them, and over time the desired relief will be developed.

Of course, by using arm strength, your biceps will increase. As for the back, most of the load goes directly to the broad muscles, expanding and strengthening them.

Experiment with loads and technique

When you put a higher weight on the Gravitron, it means that you reduce the load, making the exercise easier. If you set the weight on the machine less, you will work more with your own weight. In the latter case, your body will receive maximum load. Remember that the machine is used for counterweight pull-ups. Therefore, by increasing the weight on it, you seem to reduce the weight that you will have to lift during the execution.

It is not necessary to always follow the same execution technique. Pull-ups in Gravitron will be more effective if you gradually increase the weight of the load. But it also doesn’t hurt to try doing the exercises while changing your grip.

Never forget about breathing - this is probably one of the main rules when performing any type of exercise. Let us remind you that lifting is performed while exhaling, and only when you relax your arms to lower, do you inhale.

Typically, pull-ups in Gravitron are performed in 3-4 approaches. The number of repetitions in each approach is 12-15 times.

How to do pull-ups on a machine for girls?

Many guys do the Gravitron because they want to have a V-shaped back. Girls are also not lagging behind in this regard, but they often find it difficult to do pull-ups on this machine. In this case, the technique can be simplified.

To begin with, you can practice on a regular horizontal bar. To make the process easier, you can reduce the load to the maximum. You can do fewer sets with a similarly reduced number of reps. But still, to get the desired result, it is important to do pull-ups on the machine after each workout. You should leave them until the end of class. If you do everything as prescribed in the technique, then there will be no difficulties and over time your body will get used to the new type of load. And after that, the result will not keep you waiting long.

If you want to work out all the back muscles as much as possible, we also recommend that you familiarize yourself with the exercises - hyperextension and pull-ups on a horizontal bar with weights.

Push-ups in the gravitron

The Gravitron is ideal for doing push-ups. Even those who previously could not do this exercise at all will be able to do them on the simulator. In this case, almost the same muscles work as when doing pull-ups. The biceps and triceps are active and receive optimal load.

Technique for performing push-ups on a gravitron:

Push-ups on a gravitron

• it is necessary to set the weight that the athlete needs;
• Now the athlete must grab the handles. It is important that your arms are wider than shoulder-width apart;
• now you need to place your feet on the step of the simulator;
• the body needs to be bent back;
• gaze directed to the floor;
• your arms need to be bent so that you get a right angle between your shoulder and arm;
• at the very bottom of the shoulder blades you need to bring them as close as possible to each other;
• Now you need to do a reverse push-up, that is, straighten your arms at the elbows so that the muscles tense.

This exercise is not difficult. Beginners are recommended to start with 10 repetitions; experienced athletes can perform the exercise at least 20 times.

Consolidate the result

Strength training according to a specially planned program ends with exercises that consolidate the main effect.

They are aimed at fully loading the pumped muscles:

• after 1 day, add the maximum possible number of pull-ups in the usual way;
• after days 2 and 3, do the maximum number of push-ups.

Athletes call this approach “finishing muscle.” The muscles are given 1 day to rest. After the third day, the muscles relax for 2-3 days. This program is effective for girls who set themselves the goal of achieving slimness and drying out the upper body.

Gravitron for pumping the buttocks

Gravitron for pumping the buttocks

The gravitron is also suitable for those who intend to pump up their gluteal muscles. You can try the single leg press.

The technique is like this:

• stand on the gravitron platform;
• grab the handrails with your hands;
• push the step down first with one foot, then with the other;
• You need to perform the exercise at least 10 times on each side.

This exercise often resembles a platform leg press in a lying position for gym goers. Only in this case the athlete stands.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Who is the simulator suitable for?

On the gravitron you can learn the correct technique for push-ups on parallel bars and pull-ups on the horizontal bar

The gravitron simulator is designed for those who take care of their body or want to quickly get it in order. This equipment combines several simulators at once. It is not advisable to place such a simulator at home. It takes up too much space.

Without leaving the gravitron, you can pump up your upper shoulder girdle, arms, abs, and buttocks.

Gravitron is suitable even for those who have never done push-ups or pull-ups in their lives. Before working with equipment, it is necessary to warm up so as not to strain the ligaments and tendons. You can run, do a few bends and squats.

When to expect an effect

The process of strength training on a gravitron for beginners is conventionally divided into stages:

• at the first stage, it is important for beginning girls to ensure that the pull-up technique does not contain;
• at the next stage, a period will be required during which the number of pull-ups will be increased to the number specified in the lesson plan;
• the final stage is regular exercises in compliance with the rules.

The first results will be noticeable after 7 weeks, subject to a systematic approach. First of all, the biceps are formed, as well as the latissimus dorsi muscles. At the same time, a change in grip and a decrease in counterweight indicators are taken into account. The maximum indicator is a reduction in load of up to 20%.

The Gravitron is a simulator that helps you master the pull-up technique in a short time. For girls, this technique is important for the formation of a stretched back and beautiful posture. When planning classes, pay attention to the type of grip, the position of the legs on the steps and the correct position of the back.

Training program

If we talk about a gravitron training program, it might look like this:

• Monday – we pump up the back and chest: 30 pull-ups with arms wide apart, 30 push-ups, 30 pull-ups in the opposite direction, 30 pull-ups with arms close together;
• Wednesday – pumping up your arms and shoulders: 40 regular stretches, 40 push-ups;
• Friday – we pump up the abs, legs, buttocks: 30 presses with each leg, 80 leg raises from the position of hanging on the horizontal bar.

This is the simplest and most standard gravitron training program. You can complicate it and alternate exercises at your own discretion. There are no clear requirements here. It all depends on the level of training of a particular athlete.

Benefits of machine pull-ups

The gravitron was not invented on a whim. Like any strength training device, it has characteristic advantages:

• the ability to perform effective, technically correct pull-ups even with an initial level of fitness;
• beginner athletes who still find it difficult to do pull-ups with their own weight can hone the exercise technique on it;
• Since the body is fixed on the stand, it is easier for the trainee to maintain the correct form. When lifting, it is impossible to move your legs forward, throw your head back or cheat, helping yourself with jerks, as with a free hang.

Nuances of using a gravitron

Using a counterweight diversifies the training and allows you to adjust the load in pull-ups. As a result, the athlete has the opportunity to create various training schemes for this exercise.

In addition, pull-ups with your own weight are a fairly difficult exercise and are often inaccessible to girls who are involved in fitness. At the same time, the movement itself very effectively forms the muscular corset of the back and improves posture. Therefore, for representatives of the fair sex, the gravitron machine will be a successful solution to this problem.

The peculiar uniqueness of the gravitron is that the greater the load you place on the simulator, the less your own weight you lift. Paradox: the greater the weight, the less the load, and vice versa.

What muscles work

The platform press can be performed in three positions, which will differ in the angle of inclination and, accordingly, in the targeted muscles. What does each of them download?

In a classic simulator at an angle of 45 degrees

This is the good old incline leg press (or, as they also say, incline), with a 98% probability this is exactly what you should do in your gym. It is easy to use, versatile and extremely popular among gym goers.

There won’t be much of a surprise here, but we will additionally note which muscles do not work in this machine: this is where the special benefit of the platform press lies. So, the exercise is designed to strengthen:

1. on the anterior biceps of the thigh,
2. inner and back thighs,
3. gluteal muscles.

In addition, we would like to add that the leg press involves the hip, knee and ankle joints.

In vertical

Street leg press machine
In addition to the classic leg press at an angle, there is also a vertical horizontal platform bench press. This is a not very well known variation that is extremely rare to find in the gym. With a vertical leg press, the platform is perpendicular to your body. The movement is carried out in a short amplitude.

This allows you to isolate the load on the lower part of the quadriceps (teardrop muscle), which will make the leg bulkier in the lower thigh, closer to the knee.

If you need just such a load, then you can perform this exercise in a Smith machine; for normal execution, you only need the help of an experienced partner who will open and close the safety mechanisms.

Sitting

Or horizontal leg press. A more common option than the previous one, but not as much as the classic one. The exercise is also a basic one; the main movement in it is the push. It is usually used to work the muscles of the anterior thigh.

So, what muscles are involved:

1. main – quadriceps (quadriceps femoris muscle),
2. synergists – gluteus maximus, adductor magnus, soleus,
3. dynamic stabilizers – hamstrings, calf.

How to lower the platform deeply?

like this (only with one leg)

Firstly, the lowering occurs slowly (under control) - without jerking. It is very important!

Secondly, the lowering should be as deep as possible (since our legs are wide + toes to the sides, that is, SUMO STYLE; our knees will not rest against the chest when lowering down, they will go to the sides without touching the body, thanks to this, you can (or rather MUST) lower them as low (deeper) as possible.

The rule is simple: the deeper you lower = the more your buttocks and hamstrings work.

But, pay attention: deep as long as you feel that you are doing a “safe” bench depth.

• Safe means when your lower back is pressed tightly against the back of the seat. This is extremely important; throughout the entire exercise, your lower back should be pressed tightly against the back of the machine.
• Unsafe depth is when you lower the platform with your feet to such a depth that your lower back is already coming off. You can't do that. This could lead to injury, and we don't want that.

Why is the article focused on women?

Because I would recommend this exercise only to girls/women.

For men, I (I don’t speak for everyone else) see no point in doing it with one leg.

It’s better (if you do it) then the classic leg press (that is, with both legs). IMHO!

But for girls/women, this exercise is an excellent option - worth considering.