Gravitron simulator - what is it, why is it needed and how to use it correctly?

Gravitron is a machine for performing pull-ups (or dips) with a counterweight. In fact, it reduces the stress of these exercises while maintaining the mechanics of the movement—which is helpful for beginners wanting to learn how to do pull-ups.

In addition, the gravitron is suitable for training the muscles of the legs, and, in particular, the buttocks - for this, the platform is squeezed with one leg from a standing position. How to use the gravitron and how it works - brief instructions. Step-by-step technique and how to climb this simulator correctly.

The essence and basic principles of pull-ups in the gravitron for girls

The Gravitron is based on a counterweight system and is used for pull-ups and push-ups.

Gravitron pull-ups for girls: technique and results

There are several types of gravitrons, which are classified by type of use:

• for pull-ups;
• for push-ups on parallel bars;
• for comprehensive training;
• cast structures with preset weight.

For gyms, complex exercise machines are purchased, which consist of several sequentially attached parts:

• horizontal bar, suitable for pull-ups with a wide grip;
• handrail bars;
• guides with a load placed on them, which are called counterbalance;
• movable platform, 2 steps.

The complex simulator reaches 2.5 m in height and takes up a lot of space when installed.
Work on the gravitron begins after detailed consultations with a specialist who explains the principle of operation. The Gravitron in its modern form was created by leading fitness specialists. It is suitable for both beginners and professionals, as well as people who want to maintain good physical shape.

When exercising on a gravitron, the back muscles are pumped while simultaneously strengthening the abdominal muscles. Pull-ups in the gravitron strengthen the muscle corset. This is achieved through regular exercise, which is based on a reasonable approach.

Advantages of gravitron training:

1. The opportunity to learn how to do pull-ups at any stage of preparation. For girls, learning how to do pull-ups on a horizontal bar is very difficult, so using a machine with a well-thought-out counterweight system is becoming popular.
2. An opportunity to work out the muscles on the back in detail. The Gravitron is designed to pump up the back muscles primarily, but at the same time it tightens the abs.
3. Ability to increase grip strength. Thanks to daily training, endurance develops and the ability to maintain weight increases.
4. Formation of correct posture. Hanging on a horizontal bar, pumping muscles, increasing the intervertebral space due to regular exercise leads to alignment of the vertebrae, eliminates fatigue in the cervical spine, which is often the cause of stooping.
5. Shaping the waist line. This item simulates young women. When doing pull-ups using a wide grip, a body type is formed in which the waist becomes narrow due to the elimination of fat deposits, and the shoulders become more voluminous, which makes the waist visually narrow.

A special feature of the gravitron is the competent choice of counterweight. For those who are beginning to master the technique of pull-ups, it is recommended to set the counterweight at 70-80% of your own weight. Gradually this figure is reduced, making the load more noticeable.

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.

What muscles are used by pull-ups?

Pull-ups involve a large number of muscles, so this exercise can be considered a godsend for any athlete.

The main muscle groups include:

• Latissimus dorsi muscles.
  We will deliberately shift the emphasis so that most of the work is done by them.
• Teres major and minor muscles.
  Helps the lats handle weight and internally rotates the shoulders.
• Biceps.
  If the technique is incorrect, it will turn on very strongly, which we need to avoid.
• Trapezoid.
  Works more in the upper phase of the movement. Helps bring the shoulder blades together.
• Diamond-shaped.
  They are responsible for the movement of the shoulder blades, or rather bringing them together.

Secondary muscles include:

• Deltoid muscles.
  They do not work in all variants.
• Triceps.
  They receive more static load.

They also participate in the movement, but it is so insignificant that they cannot be classified as the main muscles.

Stabilizer muscles:

Press. This includes all muscles, the rectus abdominis and the obliques.

Muscles that hold the spine. This is a large group of muscles located in the lower back area.

You can learn more about the back muscles from the article “Anatomy of the back muscles and their function“

Pull-ups

All muscles are stabilizers, keeping our body in an even position.

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.

In addition to classes, it is recommended to adhere to nutritional rules, making sure that the body receives a sufficient amount of fluid, as well as proteins and carbohydrates.

Technical features and characteristics

The machine is designed in such a way that, using a system of blocks, it compensates for a person’s weight or makes pull-ups and push-ups a little easier. For example, a guy weighs 75 kilograms, but he only does 3 pull-ups. When using this simulator, he can set a counterweight of 50 kg (or more, or less - whatever), it turns out that he pulls up as if with his own weight, but 25 kilograms (75 - 50 = 25).

After a certain period of time, he can, for example, reduce the counterweight value to 40 kg, which will ultimately lead to working with a dead weight of 35 kg.

Well, if things are really bad in pull-ups and push-ups, then feel free to set your own weight on the machine (I hope you know your weight?) and do pull-ups without any problems.

If you start listing all his physical data, such as total weight, height and width, then I think you will get bored. Well, who would be interested in reading numbers alone? Therefore, I will indicate only what you need to know to work on the Gravitron. This is the total weight of the blocks - a maximum of 70 kg, and the weight of each of them is 5 kg. Well? Let's move on to exercises?

Features of the gravitron

The design of the block simulator provides for facilitating the pull-up technique through the action of a counterweight. Thus, the simulator pushes the body up with a certain force, which the athlete can set himself. If your body weight is, for example, 70 kg, and the set load in the simulator is 35 kg, then the difference in weight will be the load when pulling up, in this case, it will be only half of your own weight. Therefore, you can determine the difference in weight that you will push yourself. The fewer slabs are exposed, the more difficult the load will be.

Back exercises in the gravitron

The Gravitron makes it possible to practice pull-up techniques without the risk of injury. If a beginner learns back exercises on a regular bar, he often uses the force of inertia and involves non-target muscle groups, which can lead to joint injuries. Gravitron makes mastering pull-ups safer and more comfortable.

How to do pull-ups in the gravitron:

Set the load level in the simulator. Go up the steps. Stretch your arms, grab the handles. Use a wide grip to pump up your back muscles. The narrower the grip, the more actively the biceps come into play. Kneel down on the gravitron platform. Try to keep the body vertical. Slowly straighten your arms and, inhaling, lower yourself down with the platform. Tighten your muscles and exhale to pull yourself up. Slowly lower yourself again. Do the required number of repetitions

Once you have completed the exercise, carefully step down from the platform onto the steps.

Recommended load volume for beginner fitness enthusiasts: 3 sets of 15 repetitions. When other types of grips are used, the technique of performing the exercise remains the same. A medium grip evenly distributes the load between the back and arms, while a narrow grip shifts the load to the arm muscles. In the exercise, you can change not only the width of your arms, but also the orientation of your palms. A grip with your palms towards you is called reverse, while gripping away from you is called direct. The reverse grip places stress on the biceps.

Sources

• https://FitNavigator.ru/trenirovki/trenazhery/dlja-podtjagivanija-s-protivovesom.html
• https://MedAboutMe.ru/obraz-zhizni/publikacii/stati/uprazhneniya/uprazhneniya_v_gravitrone_podtyagivaniya_i_otzhimaniya_na_brusyakh/
• https://ambisport.ru/trenazhery/dlya-podtyagivaniya.html
• https://lifegid.com/bok/3361-kak-pravilno-podtyagivatsya-v-gravitrone.html
• https://atletiq.com/uprazhnenie/podtyagivaniya-v-gravitrone.html
• https://bodysportal.ru/uprazhneniya/podtyagivaniya-v-gravitron/
• https://kachajsya.ru/uprazhneniya/podtyagivaniya-gravitrone.html
• https://fitspine.ru/uprazhnenija/bazovye/otzhimanija-v-gravitrone-kak-pravilno-delat/
• https://ProTvoySport.ru/trenazher-dlya-podtyagivaniya-s-protivovesom/
• https://muskul.pro/training/gravitron
• https://tony.ru/422404a-otjimaniya-v-gravitrone-tehnika-vyipolneniya-effektivnost-otzyivyi
• https://upraznenia.ru/otzhimaniya-v-gravitrone.html
• https://bodybuilding-and-fitness.ru/zanyatiya-sportom-dlya-nachinayushih/bodibilding-v-trenazhernom-zale/gravitron.html

How to choose what to pay attention to

Some buyers purchase such exercise machines to lose excess weight, others to develop their back, and others to solve some back problems (improper posture, osteochondrosis or scoliosis). It should be understood that manufacturers try to create different simulators to suit the different wishes of the client.

Think about where you can put the exercise machine, whether you have enough space for a large device or whether you will have to buy something simpler. If you place it against a wall, then you should understand that there must be a small gap between it and the wall.

Don't forget about the financial side of the issue. Don't think that cheaper models are worse: they will also help you achieve good results, but will be equipped with fewer additional features. Try to consult with those who understand this issue.

How to choose a horizontal bar for your home

So, you have seen the 10 best horizontal bars for the home in our humble opinion. Sales consultant at a sporting goods store Artem Samsonov will give some advice to those who want to buy a similar simulator.

Now there are many horizontal bars for the home. It is fashionable to be athletic and fit. Horizontal bars, like any sports equipment, have their intended purpose and have characteristics that are important for the training process. Pay attention to the following criteria:

• horizontal bar type,
• dimensions,
• production material,
• permissible load,
• design,
• stability (for floor mounting).

Types of horizontal bars

A horizontal bar for a doorway is the simplest design. Easy to attach. Such models are inexpensive. Easy to install. The main disadvantage is the weight restrictions - no more than 150 kg.

Wall horizontal bar - found in different variations: corner horizontal bar, over-door horizontal bar, parallel bars. Such horizontal bars are distinguished by good reliability and richer functionality in terms of training. Fastening is carried out using anchor bolts and only on brick or concrete walls. Drywall is absolutely not suitable. They are removable and foldable.

A floor horizontal bar is a more complex and voluminous design in terms of space occupied. Essentially a whole complex for a variety of strength exercises. Can be equipped with different sports equipment.

The best steppers

Practical home cardio equipment

Dimensions

Before purchasing a horizontal bar, you need to consider how much space it takes up. Height, width, length, protrusion from the wall - these are important measurements in this matter. The largest volume is occupied by floor horizontal bars. They are optimal for large spaces, such as a garage. For an average apartment, a wall-mounted horizontal bar is quite suitable.

Material

The most reliable material is, of course, steel. Also, the fewer welds, the higher the strength of the structure. A stronger and more expensive type of horizontal bars made of titanium alloys. But this is not for everybody.

Design

Of course, this is a nice bonus. A presentable appearance will be a plus, especially if the horizontal bar is installed in a residential area and looks harmonious there.

What types of gravitrons are there?

There are 4 types of counterweight trainer:

• For pull-ups.
• For push-ups.
• Complex.
• With or without the ability to change weight (cast, solid counterweights).

Typically, cast counterweights separately for push-ups or pull-ups are located on the street near cultural and recreation parks, next to sports fields or on their territory. The counterweight there is solid, so it is not possible to get a good load.

This is a good option as a warm-up. You can do 20–30 repetitions without warming up. Even those who cannot do pull-ups or push-ups will be able to perform at least 10 repetitions without much difficulty.

A counterweight at the end of a workout will be very useful to finish off already tired muscles. It is quite difficult to perform full pull-ups at such moments - the muscles are very tired and there is little strength. A counterweight solves this problem. So, this machine is suitable for both beginners and experienced bodybuilders. However, you can’t place it at home - it’s too big.

What is a gravitron for?

How many gyms have we seen! Not everyone had a pull-up machine. Let's say more - not in every 3 or even 4 rooms.

Usually, instead of such a simulator, rubber bands are used, which support the knees during push-ups on the uneven bars and work on the horizontal bar.

This is a very large-sized rarity (therefore, a gravitron is inconvenient for the home), up to 2.5 meters high. If you nevertheless decide to place it at home, then it is better to place it in the yard (of course, in your yard when you are the owner of a private house).

The gravitron is a simulator, on one side of which there is a horizontal bar and parallel bars, and on the other, a counterweight with the ability to change weights.

Thus, here you can perform both pull-ups and dips. The horizontal bar allows you to perform various elements of pull-ups - narrow, wide, medium grip. Here you can fully pump up your back muscles, triceps and chest with all the same exercises that are described for the classic horizontal bar and parallel bars.

The only difference between classic and working with a simulator is the compensation of your efforts. If when working on the horizontal bar you lift almost the weight of your body (your mass minus the weight of your forearms), then in the gravitron it is possible to reduce this load until it is completely zeroed out. You can set the counterweight to half your body weight, one third, and so on. Or you can use the entire body weight, but then the muscles will not receive any load at all.

The main benefits of pull-ups on the Gravitron

So, from performing exercises with this simulator you can achieve not just one result, but a whole set:

• You will be able to train your body for pull-ups on any type of horizontal bar, finding the ideal indicators for your level of training;
• By putting a load on the spinal muscle complex, you will strengthen them qualitatively;
• The back will get a beautiful shape and visually become wider;
• The muscles will not only expand in volume, but also become stronger;
• Since the exercises affect the entire back mass at once, you will be able to achieve the result of relief;
• After some time, you will notice how your grip strength has increased;
• By gradually increasing the weight of the load, you will train your body's endurance;
• Pull-ups in Gravitron promote the formation of beautiful posture and relieve back problems.

Technique for performing pull-ups on the Gravitron

The technique for performing this exercise may vary. To begin with, we will talk in general about how to properly and safely do pull-ups on this machine. They are of medium difficulty level. So, let's look at everything point by point:

1. Before performing exercises, set the load values ​​​​that are acceptable for yourself in the simulator. If you are a beginner, then the optimal weight indicator will be approximately 70% of your weight;
2. Kneel on the stand and grab the machine with your hands;
3. Your back should be straight so as not to hunch over - look up. Remember this position, as it is the starting position for any technique on this simulator;
4. Inhale, and as you exhale, using the strength of your back muscles, begin to pull your body weight up. You need to stretch until your chin is at the level of your hands;
5. Fix your body in the upper position, after which a strong contraction of the broad back muscles will occur;
6. Begin to straighten your arms carefully and without sudden jerks, returning to the starting position;
7. You must repeat the presented exercise technique the number of times specified for you.

Video example of pull-ups on the Gravitron

We considered the option of performing classic exercises on the Gravitron. In this case, the position of the hands is slightly wider than the shoulders. But this is not the only method. There are variations of this exercise. For example, you can do them with a wide grip, a reverse grip, or a neutral grip. In the latter case, this means that you will lean on the stand not with your knees, but with your feet, straightening your entire body.

Who is the simulator suitable for?

We talked a lot about how to learn to do push-ups and pull-ups on the horizontal bar. It's quite difficult, believe me. Especially for a person who weighs more than he would like.

The first pull-ups along with push-ups are given with great difficulty. It all starts with a partial amplitude. It takes a lot of time before you can complete a full rep. Well, yes, some people are lucky and can perform several repetitions without preparation. But there are also those who simply hang lifelessly on the horizontal bar.

For people with a beginner level of training, the gravitron will be the best opportunity to learn the basic elements on the crossbar.

Vertical thrust in a hummer

This exercise is similar to the previous one, but its peculiarity is that when the levers move along a stable path, the joints and spine do not receive too much load. Vertical rows are definitely something worth replacing pull-ups with.

Technique:

• Pre-configure the machine for yourself by adjusting the seat height and setting the working weight.
• Sit down, rest your torso against the back of the machine. Bring your shoulder blades together, your back should be straight, and maintain a slight arch at the bottom. Keep your body motionless during the approach. Grab the levers of the machine with a narrow grip, elbows close to the body. Using a wide grip, your elbows should go out to the sides.
• Pull the levers towards you, synchronizing your breathing and movements. As you exhale, bring your shoulder blades together, fully opening your chest. Lift the levers with the strength of your latissimus muscles, moving your elbows as far back as possible.
• As you inhale, reverse the movement and carefully return the weight to the starting position. At the lowest point, maintain a slight angle in your elbow joints. Perform 10-15 repetitions.

Which grip to choose: narrow or wide

Wide grip exercises can be divided into two types: pull-ups to the chest and behind the head. When pulling to the chest, the main emphasis is on the paired teres, trapezius and latissimus (upper) muscles. The grip for such pull-ups should be approximately the same as for a bench press with a barbell. There is no need to strain your biceps when performing the exercise. Squeezing your shoulder blades together, try to touch the top of your pectoral muscle to the bar. You need to arch your back a little and constantly look up. Try to do pull-ups smoothly.

When you pull yourself up with a wide grip behind your head, the main emphasis will be on the trapezius, paired teres and latissimus (middle part) muscles. The technique is the same as in the previous exercise. Only now, when you lift up, the back of your head should touch the bar.

When doing pull-ups with a narrow straight grip in the gravitron, the main emphasis is on the serratus, latissimus (bottom) and shoulder muscles. When you rise up, your hands should be 7-10 cm apart. At the same time, try to arch your back and reach your lower chest towards your hands.

In 1994, the 70-year-old Korean did 612 pull-ups.

Recommendations

Working in a gravitron is a great way to learn how to do pull-ups and push-ups, or simply work out the muscles of your back, chest, arms and shoulders in a high-quality and concentrated manner. The simulator blocks are designed to provide the necessary load for people of any weight and physical fitness. Therefore, girls and beginners should perform exercises in the gravitron with a minimum load (less difference in the weight of the blocks and body weight), then gradually increase the load, reducing the counterweight. This is a great way to train pull-ups and push-ups for high reps, especially for those who are not looking to increase muscle size.

Unfortunately, not every gym, especially at home, has such a machine. Pull-ups in a gravitron can be replaced with a special elastic band for pull-ups, which is more accessible, with virtually no weight or bulk, so you can take the band with you everywhere. It will act as a gravitron, acting as a counterweight, depending on the degree of tension. The main thing is to choose the right load when tensioning the tape.

Working muscles

When doing pull-ups in a gravitron, the back is mostly involved, and we will tell you which muscles are most tensed below.

Exercises on the gravitron are basic multi-joint exercises. During training you will be able to work out many muscles of the back, chest and arms.

First of all, the latissimus dorsi muscles lend themselves to training. These are flat muscles that lie on top of the spinal erectors. Also, during exercises on the gravitron, synergist muscles (biceps, levator scapulae, brachialis, lower trapezius, pectoralis major and minor, etc.) come into balance.

Pull-ups in a gravitron: technique of execution

Because the exercise is performed in a simulator where the trajectory of movement has already been set - it is difficult to somehow harm yourself or do something wrong, because everything is already provided for and thought out in advance by the design.

Before starting the exercise, set the counterweight you need.

Next, climb the Everest simulator by standing with your knees or feet (depending on the design of the simulator - they are different, if anything) on ​​the lower platform, and grab the upper handles with your hands.

How to grip the top handles? In short, a little wider than shoulder width will be optimal.

If you are interested in more piquant)) nuances, then there are several variations of the exercise:

• wide grip gravitron pull-ups (photo 1 below)
• pull-ups in the gravitron with a reverse grip (photo 2)
• pull-ups in the gravitron with a neutral grip (photo 3)

Keep your back straight, arched at the lower back, gaze directed upward.

This is your starting position from which the exercise just begins.

From the starting position:

Pull yourself up - try to do this using your back muscles, not your biceps (like most people).

At the initial and intermediate stages, this will be difficult, but you need to learn it (feel the latissimus dorsi muscles, and not the biceps; most people pull themselves up using the strength of the biceps, and not the back).

By the way, this is why most people grow biceps from pull-ups and not their backs =)

As soon as you pull yourself up or pull yourself up, your shoulder blades should be brought together—your back muscles should be tense. From this position, slowly (under control) lower yourself to the bottom position, straightening your arms but not completely.

The elbows always remain slightly bent (so that the load does not go away from the back).

You need to repeat this several times, I recommend 3-4 approaches in the range of 10-12 repetitions.

Finally, I recommend watching a visual video with explanations:

If you don't mind/feel sorry, share the link to this article on social networks (social buttons are below). This is the best you can do, I will greatly appreciate it.

How to do pull-ups in a gravitron

For visible results, train regularly, at least 3 times a week. Distribute the load, do not allow the body to overexert itself in the gym or work in an imposing mode.

Which grip to choose

The grip and positioning of the hands on the horizontal bar accentuate the load in certain areas.

The following types of grips are performed on the gravitron:

• wide. Grasp the bar at shoulder width. Elbows to the sides. The shoulder blades are brought together, there is a deflection in the spine. Rise up, hold for a couple of seconds, then lower smoothly;
• back. Hands are slightly narrower than shoulder width, palms facing the face. Cross your legs and rise up with a confident movement. Lock the position and lower yourself down;
• neutral or full length. Grab the bar with your palms facing you. Elbows forward. Pull yourself up until your chin is level with the bar. Secure your position.

Important! Do your approaches without breaks. To achieve a V-shaped figure, focus more on a wide grip.

To work the biceps, do the opposite. A full-length grip helps pump up the pectoral muscles.

Execution technique

Training in the gravitron will only become useful if each exercise is performed correctly. For beginners, it is recommended to seek help from an instructor or experienced gym visitors or athletes. So that they immediately notice mistakes and point them out. Read more about how to correctly pull yourself up on a horizontal bar by your head and with a parallel grip.

When pulling yourself up in the gravitron, follow this sequence of actions:

1. Climb onto the machine with your knees on the lower platform.
2. Hands are on the upper handle holders. The back is straight, the gaze is directed forward.
3. As you exhale, pull yourself up until the collection is level with the handle holders. The tension is directed to the back.

The effectiveness of training is enhanced by following proper nutrition and training program. To simplify training on the gravitron, start with the horizontal bar, setting the minimum load. End every gym session with a gravitron. Over time, the body independently adapts to a new type of load.

Video: technique for performing pull-ups in a gravitron

Before starting your workout, highlight the goal - combating stoop, excess weight, or complex muscle development. This will allow you to determine the frequency of loads and their magnitude.

What weight to use and how many times to do it

Setting the weight is an important and first step. Initially, the weight should not exceed 70–80% of its own weight. In the future, gradually increase it, having received preliminary recommendations from the trainer and based on your own feelings. For one workout, allocate 3-4 sets with 12-15 repetitions. Find out how to increase the number of pull-ups on the horizontal bar.

Technical Basics

If you come to the gym for the first time, and there (oh my God!) there is a gravitron, you are very lucky. Exercising with a rubber belt is not as convenient as using a machine. Often you need the help of a trainer, insurance on his part, and help in correctly fixing the belts. And if the coach is busy, you will be bored.

The gravitron is a regular simulator; you need to approach it and set the desired weight. Which one - check with the coach.

If you don’t know how to do pull-ups at all, use 1/3 of your weight. It will be hard, but useful.

So, look at this machine - find a stand that you can place your knees on.

1. Set the counterweight equal to your body weight. Now there will be a warm-up.
2. Grasp the bar with a classic overhand grip, hands shoulder-width apart. Do 20 warm-up pull-ups with maximum amplitude. This means your chin will rise above the bar. And at the bottom point of the arm, fully straighten. We keep the pace average, 1 pull-up per second. That's it, you're warmed up.
3. Now put the desired weight (we agreed that this will be one third of your body, so go to the scale and find out your weight). We do 10 repetitions. Can you do it?
4. This was the first approach, do 2 more. This will end your first gravitron training.

Work on the uneven bars is the same, but instead of a crossbar, you hold on to handles that imitate parallel bars. Set the weight exactly the same, do the warm-up the same way.

Options for pull-ups in the gravitron

• Wide grip pull-ups.
• Medium grip pull-ups.
• Narrow pull-ups in the gravitron.
• Partial pull-ups.
• Alternate pull-ups in the gravitron with one hand.

How to replace the pull-up gravitron?

There are a lot of exercise machines that, by analogy, set the same mechanics of movement for your back muscles. For example, you can replace it with a rod of the upper block. There are also vertical simulators with top thrust, similar to a gravitron in performing movements.

How to replace a pull-up gravitron

If you have enough strength, you can do simple pull-ups on the bar.

Gravitron pull-ups with medium grip

Gravitron pull-ups with medium grip

Can be done with a forward or reverse grip. In terms of execution technique, the exercise is similar to the main basic version. The only difference is in the grip of the hands. The muscles of the back and arms work a little differently. The load from the back is slightly shifted to the arms.

Close grip pull-ups in gravitron

Close grip pull-ups in gravitron

A narrow grip gravitron pull-up is different from a wide hand position. The main load during this exercise goes to the biceps muscles. But at the same time, the back remains in work and does its job with less intensity for the latissimus muscles and other main muscles that are included in the work.

Another close-grip option is partial pull-ups. The main goal of the exercise is to specifically load the muscles of the biceps of the arms. When you don't go all the way down, the biceps are under constant load. This allows you to use the exercise specifically as the main one for training the biceps of the arms.

Partial pull-ups with counterweight technique

1. Climb the steps to the gravitron bar. Take a close grip. Stand on a counterweight and lower your body to the middle position. We do not straighten our arms. The humerus should be parallel or slightly below parallel to the floor. This will be the starting position.
2. Rise up, touch the bar with your chest, take a breath. Be sure to keep your elbows in front of you; when lifting, your elbows are facing forward.
3. Return to the starting position by exhaling. Repeat the movement 15-20 times.

Counterweighted partial pull-ups

Alternate pull-ups in the gravitron

Alternate pull-ups in the gravitron

The gravitron allows you to pull yourself up one at a time. If you are an experienced athlete, alternating pull-ups will help in detailing the upper pectoral muscles. You can also train the biceps muscles in a more isolated manner.

Do you want to do one-arm pull-ups!? The gravitron simulator will help you master technique and strengthen your muscles.

Load on target muscles on a 10-point scale

Using a counterweight pull-up

To whom. Suitable for all gym goers. It is one of the favorite exercise machines for girls and beginners.

When. Gravitron pull-ups are performed at the beginning of back training. If the workout is circuit training, do the exercise at the beginning or in the middle of the workout.

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.

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.

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.

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

How to exercise correctly

Considering that you can work all the muscles in one session, you should act very carefully so as not to overload the body. In order for the muscles to be worked out as best as possible, you need to train them in groups

You should not include all the muscles in one workout at once, because this does not give results and will only lead to exhaustion of the body.

Training program

You need to exercise at least three times a week. Only with this approach will it be possible to achieve serious results. Read more about how much you need to exercise per week in the article.

The first day. The muscles of the chest and back should be worked. The lesson should proceed as follows:

1. Wide grip pull-ups - three sets of ten reps.
2. Dips - three sets of ten reps.
3. Reverse grip pull-ups - three times ten times.
4. Close grip pull-ups.

Second day. During this workout you need to work out your biceps and triceps muscles as much as possible. You only need to do two exercises. This is not much, but you will have to do more approaches.

1. Regular grip pull-ups - five sets of eight reps.
2. Dips - five to eight.

Day three. The easiest workout. It should go quickly, and the abdominal muscles will be involved, as well as the calf muscles.

1. Hang on the horizontal bar and raise your legs - four sets of twenty.
2. Stand with your toes on the foot supports and move up and down. Do repetitions until failure.

Actually, this is a classic version of training, when the chest, back, legs and abs are worked out. In the future, it will be possible to include exercises that pump your shoulders into your training.

What is it also called

Also, when visiting gyms, you can hear the following names for this unit (you can’t call it anything else due to its size): Gravitron machine, Gravitron machine, Gravitron simulator, and, of course, just Gravitron.

Perhaps today athletes and amateurs have already come up with several more funny names for this extremely useful exercise machine, but in general this block exercise machine is called exactly that. I think you won't confuse it with anything.

Pull-ups by Melody Schoenfeld

Once upon a time I couldn’t do one pull-up. Heck, I couldn't even do push-ups! I asked my mother to write a note for the teacher to take time off from physical education class, I was so afraid of physical exercise. I was reluctantly accepted to play on the team.

Times change and in my mid-20s I learned to make my body do what I want it to do and pulled myself up for the first time. Now I do pull-ups with a weight of 20 kg, and this is one of my favorite exercises.

People always ask me how to learn to do pull-ups, or how to do more pull-ups. Therefore, I decided to collect in one article all the tips and exercises that helped me.

First, I’ll say something that DOESN’T WORK for me personally. That doesn't mean it won't work for you too. I've noticed that a lot of things that work for most people don't work for me, so maybe I'm something of an anomaly. So:

1. Pulling the block to the chest. I believe this doesn't work for several reasons. Firstly, you won't be able to pull much without a barrier on your legs - at some point you will "bounce" with the weight. The barriers push into your hip flexors, which are not in a natural position for pull-ups. Secondly, the chest row does not imitate pull-ups, so it is not the best auxiliary exercise.
2. Gravitron. (This is a rarity for our halls). Exercise machine with an auxiliary mechanism for pull-ups. I never even go near him. From the looks of it, it appears to help with pull-ups more than deadlifts. However, in both cases, my ability to do pull-ups in the gravitron improved, but my ability to do regular pull-ups remained the same. The same goes for using elastic bandages.

I understand why these methods did not work - all because at that time I did not do other exercises besides them. Luckily, I realized this and tried new methods. So, if you want to learn how to do pull-ups, you need to do pull-ups and perform auxiliary elements for this exercise.

Errors and possible difficulties

The gravitron is a block simulator; its moving parts must be periodically lubricated and cleaned. If this does not happen, the load is distorted. That is, if you put half your weight, the counterweight cannot move easily enough, making the exercise more difficult. If this happens, discard the counterweights for a while until the problem is resolved. Tell the coach.

Here are the basic recommendations to help avoid mistakes:

1. Do all exercises without jerking, smoothly.
2. Breathe like this: exhale with effort, inhale when returning to the starting point. A lot depends on breathing, believe me.
3. If you feel pain in any working muscle, give up this exercise for a period until the pain disappears. It usually starts with a stretch. If you work through pain, it will develop into chronic inflammation (tenosynovitis). And it can take months.

If you don’t have a gravitron in your gym, you want to learn how to do pull-ups, but you don’t want to practice on the street - install a regular hanging horizontal bar at home and try to practice the movements on it. For example, you can start by doing negative pull-ups. The main thing is to make sure that the technique is correct.