10 best block exercise exercises for muscle building

Block exercise machines provide the variety you need for muscle growth. Performing exercises on simulators, you can achieve great results.

Why is it sometimes worthwhile to postpone free weights and to switch to exercises in block simulators? For this there is a number of very good reasons.

Unlike free weights, which always pull down by force of their gravity, the blocks of simulators can pull to the side, up, down, forward and backward. Such flexibility opens up great prospects. in improving muscle development.

Bending your arms with the EZ bar while standing in the crossover is slightly different lifting the bar for biceps, flattening the arms in the same simulator includes the upper part of the pectoral muscles in a slightly different way, than bringing hands with dumbbells, etc.

With so many variations of exercises in the simulators you can it’s better to stimulate muscle growth, especially if you’ve never before not performed.

• The best exercises in the gym is filled with blocks
  • 1. The pull of the block to the belt while sitting
  • 2. The pull of the lower block to the chin
  • 3. Thrust of the upper block to the chest
  • 4. Bending the arms while standing in the crossover
  • 5. Reduction of hands in the crossover
  • 6. Triset (swings to the side and in front of you + arms in tilt)
  • 7. Twisting in a crossover to the press
  • 8. Extension of arms in a crossover with a rope
  • 9. Adduction and abduction of the arm in the crossover
  • 10. The pull of the lower block between the legs

The best exercises in the gym is filled with blocks

Let’s look at the top 10 exercises in block simulators and find out why they should be part of your training programs.

1. The pull of the block to the belt while sitting

Reason for listing: it’s multi-articulated exercise in the block for training the back involves a lot muscle groups and allows you to use heavy weights. Compared with single joint exercises, it makes the body produce more growth hormone and testosterone, which positively affects muscle growth. Here you can also use various grips, – narrow, wide, bottom, top – to work out various muscles ways.

Seated block pull

Place in training: pull the block toward belt sitting closer to the end of your back workout. Work with heavy weights in deadlift, tilt rod, and / or draft t-neck. To extend the range of motion, pull one by hand.

2. The pull of the lower block to the chin

Reason for listing: it’s multi-articulated Shoulder exercise on exercise machines is a great way to work out. the average bundle of deltoid muscles, especially if you apply more wide grip. You can achieve greater isolation by traction lying on the floor, standing with two cables, or just sitting. Use bar with rotating handles to ease the load on wrists.

Lower block pull towards chin

Place in training: do it after heavy income in the bench press and before single-joint exercises on deltas. You can also use the chin pull as a final exercises in dropset if you want to squeeze all the strength out medium bundles of deltoid muscles.

3. Thrust of the upper block to the chest

Reason for listing: in this exercise for back on simulators wider range of motion relative to the body compared to rods in which the arms are in relation they move to it mainly perpendicularly. Again don’t be afraid experiment and use different types of neck and grip.

Thrust of the upper block to the chest

Place in training: some like to perform traction of the upper block to the chest to warm up the shoulders, because in this Exercise high range of motion. Unlike pullups, here you can easily increase the load and perform several hard approaches at the beginning of a back workout.

You can also do exercises with free weight, and then move on to pull the block toward the chest.

4. Bending the arms while standing in the crossover

Reason for listing: There are many ways include in your workout various variations of bending your arms for biceps in crossover, but this one is our favorite because it allows change the position of the body in relation to the block and the height of its installation. If your shoulder is injured, then this exercise will provide freedom in joint movements.

Crossing one arm in a crossover

Place in the training: bending the arm in the crossover great for those times when you want to lower training intensity. However, in this exercise you can work with fairly heavy weights. Upon reaching muscle failure, make sure not to use the inertia of the movements.

If in a one-joint exercise to practice the so-called cheating, this will lead to a violation of technology, which will increase the risk of getting an injury. If you plan to train in the range of 6-8 reps, then do the exercise with both hands with EZ-vultures or with a barbell.

5. Reduction of hands in the crossover

Reason for inclusion in the list: one of the main The advantage of this exercise for the chest is that it is easy to change the angles of resistance. Install blocks at the top parts to work out the bottom of the pectoral muscles or at the bottom to focus on their upper area. Also change the point in which bring your hands together.

Training Place: Crossover usually the last or penultimate exercise of a workout. If you include 2 isolating exercises in your chest workout, then make sure they work out muscles from different angles.

6. Triset (swings to the side and in front of you + arms in tilt)

Reason for listing: in fact, block simulators were created to perform single-joint exercises. Thanks to these devices, you can make triset for each bunch deltas without releasing the hilt from the hands. For example, triset from breeding hands standing or tilted, as well as raising hands in front of you and swing in side.

Shoulder exercises

Place in training: as a rule, single-joint Delta exercises are performed at the end of the workout. However, you You can do them at other times, the main thing is that all the bundles worked out equally well.

7. Twisting in a crossover to the press

Reason for listing: Unlike exercises with own weight, twisting in a crossover allow regulate the load and train with any amount reps depending on your goals. Moreover, you can perform this exercise while standing or on your knees to emphasize to the top of the press, while performing twisting with one hand while standing, you can work out your oblique muscles better.

Twisting on the press on the upper block

Place in the workout: do twisting in crossover the first or second exercise in your workout press. You can also use lighter weights in more the number of repetitions, performing the exercise near the end workout.

8. Extension of arms in a crossover with a rope

Reason for listing: this exercise works great on the long triceps head. It’s much easier here return to starting position than using dumbbells or EZ neck. You can also add variety and do it. exercise with a normal handle, kneeling or with one hand.

Extension of arms with a rope from behind the head to triceps

Place in training: If in training triceps you first do multi-joint exercises, you can perform extension of the arms in the crossover anytime after of this.

9. Adduction and abduction of the arm in the crossover

Reason for listing: you may be think rotator cuff training is a waste time, however, this is not so. This group of tendons and muscles works in combined with deltoid muscles to ensure stability in shoulder joints, and we avoid injuries.

Problems begin when you pay too much attention to the deltas and not enough attention to the rotational cuff shoulder. When this happens, you create an imbalance in development muscle groups, which lead to sad health consequences shoulders. If you want to perform casting and abduction with dumbbell instead of a crossover, then do it while lying down and not standing.

Place in training: as a workout with a very light weights in sets of 15 repetitions.

10. The pull of the lower block between the legs

Reason for listing: crossover there are not many truly effective exercises for legs. The pull of the lower block between the legs is an exception. She is very similar to Romanian deadlift, and is working on the back chain, including buttocks, upper thighs and lower back.

The main thing in this exercise is to keep your back straight, minimize stretching movements of the shoulders and keep the knees slightly bent. Movement should occur only in the hips.

Place in training: lower block pull between legs is a good complement to bending the legs since the last causes movement in the knee joints. If you exercise muscle the back of the thigh with the quadriceps, then do squats and hyperextension before one-joint exercises.

Performing exercises on sports simulators is also useful for newcomers who have just begun to practice in the hall. This is the best a way for muscles to get used to working with weights, prepare ligaments and joints to heavy loads.