Strengthening your back muscles is essential for long-term health. Whether it's as part of a physical preparation or simply to prevent aches and pains, back training is a good way to tone your body. Find out how to do this exercise at home or in the gym.
How do you do the exercise?
The back gainer allows you to work in isometry.
An isometric contraction consists of requesting muscles by maintaining the body in a certain position of instability.
In the case of the back press, lie down on a sports mat with your back against the floor. Your arms should be positioned along your body.
By leaning on your elbows and by pushing your heels in the ground, the objective of this movement is to raise your pelvis from the ground and to maintain this position during several seconds. Your legs must remain tense.
During the exercise, it is important to maintain proper alignment of your entire body, from your head to your ankles, hips and knees. Engage your glutes and abs by contracting them intensely to hold the posture.
Then release your effort and gradually bring your buttocks back to the ground in a slow and controlled manner.
Which muscles are worked during the back gainer?
The back gainage allows to solicit numerous muscles of the posterior chain. The latter is often neglected by athletes, wrongly, in favor of the anterior chain. However, it plays an essential role, whether during activities of daily living or during the practice of a sport.
This muscle strengthening exercise is ideal for work on the lumbar vertebrae and prevent lower back pain.
Specifically, the iliocostalis, longissimus and spinalis muscles, also known as the erector spinae muscles, are particularly targeted.
The glutes and hamstrings are also strengthened.
To obtain a strong and resistant trunk, this sheathing of the back must be associated with a work of the abdominal strap.
Tips
- Make sure your body is aligned in one axis.
- Contract your abdominal belt and buttocks throughout the exercise.
Variants
To make this exercise more complex and increase the work of the deep muscles, add instability by positioning your feet in a TRX.
