How to build wings at home? The closer the summer, the more often this question can be heard from many guys. Unfortunately, not all young guys have the opportunity to go to an expensive gym, and therefore they are looking for any other ways to train their muscles. If you also belong to their number, then do not despair! Especially for you, we have prepared an article that details how to build wings on the house. The only thing that is required of you is a horizontal bar and weight (it is desirable that these are collapsible dumbbells). But before we begin to describe the exercises that need to be performed with additional equipment, we first answer the most frequently asked questions related to pumping the back. Interested in? Then start reading this article soon!
How to make wings quickly?
No way. This question is mainly asked by young people who come to gyms in the spring, hoping to "pump up by the summer" in a month. Unfortunately, to achieve good results in pumping the back and other muscles of our body, one month will not be enough. If you took this matter seriously and are not going to drop it, then be prepared for the fact that a lot of hard work awaits you ahead.
How to pump up wings with push-ups?
Also a fairly popular question. Push-ups from the floor are far from the best exercise for pumping back muscles. With classical push-ups, the main load is received by the chest, triceps and front deltas, while the widest ones are practically not included in the work.
Is it possible to build wings on the horizontal bar? How to do it?
Yes you can, of course! With the help of the usual bar, you can not only increase the size of your back, but also pump your biceps and other muscles of your upper body. How to quickly build wings? To make your workouts as effective as possible, it is worth remembering such things:
- The right grip. To ideally know how to build wings on the horizontal bar, you must first learn all the grip. Remember once and for all: in order for your back muscles to get the maximum load, you need to pull yourself with a straight and moderately wide grip! Some beginners do pull-ups with a narrow back grip, thinking that in this way they swing the widest, but this is a huge mistake. With such a grip, your biceps “eat” most of the load, and the back only indirectly joins the work. That is why it is extremely important to pull up as shown in the image below. You can pull up with a back grip, but provided that your hands are spread wide.
- Progression of loads. Perhaps this information will upset you, but your weight will not be enough to pump your big back. At first, when your level of physical fitness is very low, you can progress by pulling yourself up with your weight. But then, when the number of your pull-ups reaches 12-15 times in one approach, you will need to put on some additional weight (for example, a backpack with books, pancakes from dumbbells, etc.) so that your muscles continue continued to grow.
We figured out the nuances of this exercise, now we will go directly to how to build wings on the crossbar. The technique of performing classic pull-ups on the horizontal bar:
- Hang your hands on the bar. You must hold on so that your thumb does not wrap around the horizontal bar. This position of the hands minimizes the load on the biceps and fully incorporates the back muscles into the work.
- As you exhale, lift your body up so that your chin is above the level of the bar.
- As you exhale, lower yourself to the starting position.
- Repeat the movement a specified number of times.
All you need to do 3-4 sets of 8-12 repetitions.
Exit by force
This exercise is also related to the horizontal bar, but its technique is so different from the usual pull-ups that we decided to devote a separate section to it.
Exit by force is a very difficult exercise that only more or less experienced athletes can do. Although it is far from easy in terms of execution, it loads the back muscles perfectly. The output is made as follows:
- Grasp the bar with a straight grip slightly wider than your shoulders.
- Swing your legs forward a little, and then exit by inertia.
- Repeat the exercise as many times as you can.
We dealt with the main issues, now we can tell you with a clear conscience about how to pump wings with dumbbells at home.
Dumbbell Deadlift
This exercise is a good alternative to tilt bar pulls. Their execution technique is similar, despite some differences:
- Take a pair of shells in your hands, lean forward with your body (the angle should be no more than 30 degrees), straighten your back, bend slightly in the lower back and bend your legs at the knee joint. The head must be held as straight as possible. It is extremely important not to relax the lower back and not to round the back during execution, so as not to overload these parts of the body.
- As you exhale, lift the dumbbells to your belt.
- On inspiration, lower the limbs into the PI.
One-handed dumbbell pull
When it comes to how to build wings at home, many people primarily recall this exercise. If you do not have the opportunity to deal with dumbbells, then you can create your own alternative projectiles with your own hands. For example, fill some old bag with stones or put water bottles in a backpack.
If this exercise is performed incorrectly, it can be very dangerous, so we will specially attach a video in which its technique is described in detail.
Shrags
The main exercise for the development of the trapezius muscle, which can be performed at home.
You need to do it this way:
- Take the starting position: stand straight, take dumbbells and align your back.
- As you exhale, pull your shoulders up as high as you can. It is extremely important to pull it with your shoulders, and not with your hands, so that your trapeziums get the maximum load.
- As you inhale, lower your arms down.
All of these exercises with dumbbells should be performed in 3-4 sets in the range from 8 to 12 repetitions.
Boat
How to build wings at home? We think you already know the answer to this question. But do not forget that the lower back also needs good pumping. That is why we recommend that you perform the boat exercise, which can be done without any additional equipment.
Proper execution technique:
- Lie on the floor face down and stretch your arms forward.
- Bend in the lower back, and then simultaneously raise the upper and lower limbs. At the top point, you need to make a short pause.
- Repeat the exercise 15-20 times.
A bit of anatomy
To pump up a large and wide back, it is also desirable to understand how it is anatomically arranged. We will not torment you with abstruse terms, but try to explain everything as simple and clear as possible. As a rule, the back is divided into three parts: upper, middle and long.
The upper part consists of trapezoid and diamond-shaped. The rhomboid muscles get a good load when pulling up, and the trapezius muscles during the previously mentioned exercises.
The middle part is the widest, which form the desired V-shaped figure in men. They are involved in all the exercises described in the article, except for the shrag and the boat.
The lumbar muscles and the long muscles that pass through the spine are also important to train to strengthen the back. In the gym, you can swing them with exercises such as hyperextension and deadlift, but a swallow is good at home.
Recommendations
You already know how to pump wings with dumbbells, as well as using the usual bar, which is in almost every yard. Now we would like to share some tips with you, thanks to which you can not only accelerate the growth of your muscle volumes, but also make your workouts much safer:
- Do a thorough warm-up at the start of a training session. Many guys who have only recently embarked on the path of a healthy lifestyle and sports often miss workouts, arguing that they will save more energy for strength work. If you, too, are one of these people, then know that such a neglect of warming up your muscles and joints in one day can come out to your side. The lack of a high-quality comprehensive warm-up for the whole body at the beginning of a workout increases the risk of serious injury by several times. Think what is worse for you: spend 5 minutes to warm up or spend several months to restore the body?
- Remember safety. In order not to get injured during the performance of an exercise, it is also important to adhere to the correct technique for performing the exercises. It is best if there is an experienced athlete next to you, who, in which case, can verify the correctness of your movements and, if necessary, hedge. In the event that you perform the exercise correctly, but feel that it causes you pain or discomfort, then we strongly recommend that you abandon it and choose some other.
- Train your whole body. Another problem for many beginners is that they train certain muscle groups, instead of training all the muscles. Remember: in order to develop a beautiful and aesthetically pleasing figure, you need to conduct training for the whole physique.
- Increase the load. In bodybuilding an important role is played by the increase in working weights. If in one approach you can do more than 12 repetitions with clean technique, then this is a clear sign that you need to increase the weight of the shells. The main thing is to do it very carefully and slowly!
An article on the topic of how to build wings at home using a horizontal bar and dumbbells was presented to your attention. We hope you find this information useful. We wish you success in your training!