Astroveda | The breast printing | The Broad Draw: a key exercise in bodybuilding

In the dynamic and competitive world of bodybuilding, effective exercises are essential to achieve strength and aesthetic objectives. Among the fundamental movements, breast printing is distinguished as a must for those who try to develop the muscles of the upper body. This exercise, often neglected in favor of push exercises, deserves particular attention.

In this article, we explore in depth the benefits of the breast design, its correct technique, the interesting variants and practical advice to integrate it effectively in your training program.

What is breast press?

The tie is a horizontal sampling exercise that mainly requires the muscles of the back, in particular the large back, but also the rhomboids, the trapeze and the stabilizing muscles of the shoulders. This exercise can be performed with different variants, in particular using a drawing machine, a bar or dumbbell.

It is often recommended to balance muscle development between the back and the chest, but its impact does not stop there.

Advantages of breast printing

1. Back reinforcement

Breast printing is an exceptional exercise to develop the muscle mass of the back. By soliciting the great dorsal muscles and other muscles, it contributes to a correct posture and better performance in other movements of bodybuilding. A well -developed back also supports the spine, thus reducing the risk of injury.

2. Muscle balance

One of the main advantages of breast printing is its role in muscle balance. By strengthening the back, avoid imbalances that can cause pain and injury. A balanced musculature is crucial for optimal performance in all aspects of life, both in the gym and in daily activities.

3. Improvement of force

By integrating the chest case into your routine, increase your functional strength. This means that you will be able to raise heavier loads in other exercises, such as bench or squats. This can also involve strength gains in daily movements, such as lifting heavy objects.

4. Shoulders stability

The chest sampling strengthens the stabilizing muscles of the shoulders. This is particularly important to prevent injuries, especially if you practice other sporting or physical activities. The stable shoulders are also essential to maintain good posture and reduce muscle fatigue during the execution of other exercises.

5. Aesthetic development

A well -developed back also contributes to the general aesthetic of the body. A upper part of the muscular and harmonious body is often perceived as a sign of strength and health. Therefore, the tie for the breast helps you not only to achieve your performance goals, but also to sculpt an attractive physique.

How to make a breast print correctly

1. Starting position

• Installation : Sit on the drawing machine with your feet well positioned on the floor. Adjust the seat so that the bar is up to the chest.
• Prize : Enter the bar with a slightly wider socket than the shoulders. Your palms must be oriented towards you or downwards, depending on the variant you choose.
• Posture : Tilt the chest slightly, keep your back straight, shoulders back and elbows near the body.

2. Execution of the movement

• Drawing : Pull the bar towards the chest by contracting the shoulder blades. Avoid leaning forward; Focus on the activation of the rear muscles rather than on the arms.
• Contraction : Keep a second to the maximum contraction on the chest, making sure you feel the work in the upper part of the back.
• Check : Don’t let the bar knew too quickly; Check the movement to maximize muscle commitment.

3. Back to the starting position

• Relax : Slowly release the bar by checking the movement. Avoid making your shoulders advance during this phase.
• Evidence : For effective training, aim at 3-4 series from 8 to 12 repetitions, regulating the weight according to your physical level.