Exercise * Horizontal thrust to the chest while sitting * is one of the basic ones, it perfectly loads almost all the muscles of the back, the biceps of the shoulder, the trapezius, the rear deltoids and the infraspinatus.

Starting position: sitting facing the simulator, legs slightly bent at the knees rest on the platform. Bend your back, lean forward, take the handle of the simulator, fixed on the cable. Move the body back so that the weight remains on the weight. Bending your arms, pull the cable handle to your waist. Pull your shoulders back as far as possible and bring your shoulder blades together. Make a short pause and slowly return to the starting position.

Important: when performing an exercise, a significant weight of the load is often used, so you should especially control the technique of its implementation.

When choosing a weight, you can focus on the following fact – if at the end of the repetitions the handle of the cable carries along, therefore, the burden is quite large and it is more reasonable to reduce it. With too much load, the biceps are actively involved in the work, while the exercise is designed, first of all, for pumping the latissimus dorsi.

During the entire set, the head must be kept straight, without resting the chin on the chest, since in this case the body involuntarily leans back.

It is recommended to perform 2-3 sets of 12-15 repetitions.
Keep your body straight and keep your back straight.
Sit on the seat with your knees slightly bent.
Grasp the handle with a wide overhand grip.
Pull the handle towards your waist.
The shoulders are laid back, the chest is exposed forward.
Return the handle to its original position by straightening your arms so that a slight stretch is felt in your back.