Chin cradle is a basic exercise for training the deltoid muscles (mainly the middle head). The exercise also involved trapezius muscles.
| Thrust to the chin | |
|---|---|
| Classification | |
| Type of | basic |
| Working muscles | |
| Targeted | deltoid muscle, trapezius muscle |
| Synergists | triceps |
Doing an exercise
Exercise can be performed with a dumbbell (or two dumbbells at the same time), with a barbell , with a pancake from a barbell, on the bottom block, with an expander or in Smith's machine.
- Take the original position of the body: standing
- Take the starting position to take the neck of the rod grip from above (the grip is a bit narrower than shoulder width) and stand straight
- Throwing elbows, pull them straight up.
- Reaching the top point, exhale, gently lower the bar to its original position.
Security
It is undesirable to do the exercise without stretching. When performing, it is not recommended to rock the barbell, or make it jerky, because it changes the load on the muscles and is fraught with injuries .
If the back and abdominal muscles are weak, then athletes use an athletic belt and other equipment to prevent spinal injuries.
Too much weight can cause violations of the technique and increase the risk of injury, unwanted forced and negative repetition , as well as cheating due to the complexity of the exercise.