Correct to train the back on the crossbar. Yak to pump up the chest for the help of dumbbells. Training for professionals

Goydati breasts can be done in different ways. One of the most effective glades near the Vicon of Vidzhiman on the beams. Learn more about the price!

Goydati breasts can be done in different ways. One of the most effective fields at the Viconanna. However, it’s not enough to just rob it to the right, it’s necessary to get the right technique. You can only pump your breasts on the bars, and reach the hostile results at the maximum terms. In the first place, it is better to know more trenuvan. And it is far from a fact that it’s just a matter of memorizing the quality and the quality of the product.

Technics of vidzhiman on beams

To rest on the hollows near the bar, flatten the tulub on straight hands. Do not start from the bottom point, obviously.

Fuck ahead. Wiggle your hands in your leggings, drop down. Do not allow sudden collisions, you can injure yourself. For a reason to overstep the inert lowering of the floor.

Take a two-second pause, before an hour or two, you are at the correct position and you are at the same time. Oskilki to the right is aimed at opratsyuvannya, likti may be straightened to the sides, brushes - to the tulub. In such a position, the rear of the lower and middle of the breasts. It is also important to zberigati nahil ahead.

Turn around in the wrong position. Do not press the licks to the body. The first one is trenuvan, the docks are showing the technology, and the smoothness is safe. You can choose a part right at a faster pace.

Repeat the required number of times.

Effectiveness has the right to shine through the roof for catching the offensive minds.

Stand between the beams but the trochas are larger for the width of the shoulders. I mean, I mean, you can injure your shoulders, and with a lack of meaning, you can’t take care of it.

You will sound a little bit to your vagi, and only if you come close to him singing pratsyuvati, go in to the dodatkogo tightness.

When the chalk is lowered to the bottom, the nesting on the sternum will speed up. To pump up the chest on the bars, bring it to the right to the end, and ask for a yaknaiglibshe. In the ideal of your hands, be guilty of being guilty of rіvnі groin. Yaksho ts'ogo is dumb, meaning, are not so good.

How much do you need to see?

Vicon to the right behind the offensive pattern:

• 1 set - 5 repetitions;
• 2 set - 6 repetitions;
• 3 set - 7 repetitions;
• 4 set - 8 repetitions;
• 5 set - 9 repetition;
• 6 set - 10 repetitions;
• 5 more sets from the number of reductions, repeat up to 5.

Dodatkovі navantazhennya

For additional vidzhiman on the beams, you can trickle down to different groups of muzyaz, especially the chest. As soon as you see it, you can take more navantazhennya, below your hair, get busy with additional fittings. Just do not take it all at once, train yourself with a little tulub, or else give it tight.

Training on the turnnike and the bars is popular among amateurs, and among athletes who slip in, it is also possible to do it at the gym, both at home, and on occasion: at stadiums or just visit the courtyard.

For the help of these shells, it is possible to process all the main groups of muzzles, such as roasting at the upper part of the body. Vidi is right on the turnbuckle and the bars - the price of the pidtyaguvannya and the time. The horizontal bar is victorious, it is important for pidtyaguvannya, and the bars are designed for vidzhiman. It takes a while to get ready for the best spines, biceps, rear deltas. With vidzhimanyah - tricepsi, chest muscles, front deltas. The complex has the right to turn on the turn and beams, including the versatility of the grip and the pidtyaguvan, which can be used with an increased grip and the position of the hands.

Right on the turnbuckle and the bars miraculously stretch the muffs, just to reach it, use the simulators, but it is problematic. And, yak vіdomo, m'yazi grow tody, if the stench stretches as much as possible before pouring in. At the same time, the role of a tight-grained gravage of vlasny body.

I have a trenuvan program on the turnkey and beams yak for cobs, as well as for older athletes, for example, a set of meat masi.

Before the skin busy, it is absolutely necessary to develop a 10-phase workout for the development of the muscles. A warm-up can include:

• Big pidtyupets;
• Mushrooms on skipping ropes;
• Boxing hands chi energіynі waving hands, rocking fingers.

Everyone has the right to move smoothly, adhering to the techniques of their vikonannya, uniqueness with a lot of energy and for a second there is no control.

Correct on the turnniku and bars for a set of masi

The program includes two options for trenuvan, which you can use as yourself. Take care of it in 1-2 days, the optimal option is in a day. It is necessary to remember that it will take 48 years for renewal to be a group of languages.

It is recommended to walk 3-4 times to the right on the back, breasts and arms and 3 steps to the press. Viconuvati more than 15 repetition in the skin right year bulo, in the process of progression of vitrification, and not on the priest of the ossification of myazovaya masi. Yakshcho 15 repetition is easy, it is necessary to pidvishuvati up to the waist obtyazhuvach (disk).

The program is promoted to quietly, how it is going to grow and how it is, to quietly, how long it takes 12-15 repetitions in 1 step.

The program to take on the turnkey and the bars (back, chest + press)

Wide grip to the breasts

Grasp the turn with a wide straight grip (fingers wriggle forward), stand between the hands by 20-25 cm more than the width of the shoulders. On inhalation, it is pulled up the hill to the position, if the chest is leaning on one level with the horizontal bar, it is necessary to be on the very same place when it is fixed. On a vidikha povіlno descend at the cob position.

Pidtyaguvannya on beams

Grab the bars with a neutral grip (do it one by one), throw your legs on the bars as well, grabbing your feet or ankles. Hang on straight arms, straighten your back and stretch your legs.

Vidzhimannya from the beams on the chest

Take the position of the emphasis on the beams on straight arms. Whenever you wiggle your hands in the leggings, lower yourself down to a comfortable position, having nailed the tulub forward by 10-15 degrees and move the leggings to the side, and then, more often than not, smoothly turn into the kolishn position. At the top of the point, the hands are not straightened in the light slopes until the end;

Pidyom nig at visi on the turn

Grasp the crossbar of the turn with a straight grip and hang on it. Bend your legs in the knees and pull them up to the breasts for the help of the force of the jaws, and not swing the pelvis up the hill, but then also straighten them and lower them down. The larger folding option is to extend the legs to the crossbar. The robot has turned on the braids of the abdominal ligaments, it is possible to alternately straighten the cols at the sides.

The program is right on the turnbuckle and beams (biceps, triceps + pres)

Pidtyaguvannya to the breasts with a rotary grip

Grasp the turn with a rotary grip (fingers are straightened to yourself), arms are spread approximately to the width of the shoulders or even more. On a vidyagnutsya uphill to the camp, if the chest falls to one level with the horizontal bar, having broken the sight, often descend at the colishnє camp. If it is necessary to put a head on the backs, then at the top points of the chest forward and uphill, bending slightly. If you need an emphasis on the biceps, just move along the vertical traktorії, without sagging. Option: zatrimatyatsya at the top point, if you are on one edge of the crossbar, press the triceps springs down to the position, if the slopes will be bent on the straight side of the chain Pidboriddya collapse in a strictly vertical trajectory.

Vidzhimannya vid bars on triceps

Take the position of the emphasis on the beams on straight arms. Whenever you wiggle your hands in leggings, lower yourself down to a comfortable position (the optimal option is if your shoulder is on the same level as a corner), and then also, more often than not, without jigs, turn at the wrong position. The hull is slightly extended backwards, slightly squeezed to the tulub. Qiu rightly needs to be protected from protection, oskil great risik injured. As soon as you practice it, the first step is to recommend a visonati without a new one.

Pidtyaguvannya with a narrow grip

Take hold of the crossbar, hands on the sides of the fist one out of one, great fingers in the "lock". Push up the hill and push the turn with the lower part of the breasts. With a direct grip, it is mainly navantazhennya ide on the biceps, with a vocal grip, the connection is in front of it.

Twisted by hanging on the beams upside down

Throw your legs on one cross-bar of the beams, and grab them behind a friend, so that one cross-bar goes under the knees, and the other over the ankles. Hands behind the head, lіkti ubіk. Pidtyaguvatis chest wall to the crossbar.

Trenuvan program on turnips and beams for pohatkivtsiv

Pidtyaguvannya є the basic right, the basis of the whole system and the trenuvan on the beams is that turn, that newcomers need to fix the same. It is recommended to visit a list of viscounts that are static to the right - vilny vis. Hanging on the turner, I will increase the looseness of those hands, which are visible, as the muscles are stretched and the grip strength increases. Then, for the sake of fixing it, you can drag yourself up the hill, when you can see it, at the top points you can get it right, as much as you can, and also, as a matter of fact, for the rakhunok of the zusill of muses, go down.

The scheme of the trenuvanny on the turnbuckle and the bars is insured for 4 trenuval days according to the formula 2 + 2: two trenuvannya sleep (important + easy), a day off, another 2 trenuvannya and 2 days to add. For example, trenuvannya - Monday, Tuesday, Thursday, Friday, weekday - Wednesday, Saturday, week.

1 trenuvannya (important)

• Pidtyaguvannya on the turnbuckle with a direct grip, hands on the sides of the width of the shoulders;
• Vidzhimannya on beams on the sternum;
• Pidtyaguvannya wide grip to the breasts;
• Vidzhimannya from pidlogi, stand between arms larger than the width of the shoulders;
• Send nig at a visit to the turnkey;
• Піднімання ніг near hanging on the beams.

2 trainers (lighter)

• Vidzhimannya from pidlogi, hands on the width of the shoulders;
• Vidzhimannya from the arms wider behind the shoulders;
• Vidzhimannya from pidlogi, dolony order;
• Curled up on presses lying on the back.

3 trainings (important)

• Pidtyaguvannya vortex grip, hands on the width of the shoulders;
• Vidzhimannya on bars for triceps;
• Pidtyaguvannya with a high-pitched grip;
• Vidzhimannya from pidlogi, hands on the width of the shoulders;
• Pidnimannya nig on the tour;
• Pidyom nig iz hang on the beams.

4 trenuvannya (lighter)

• Vidzhimannya from pidlogs, hands on the width of the shoulders;
• Vіdzhimannya іdlogi on fists, hands on the width of the shoulders;
• Vidzhimannya from pidlogi, dolony order;
• Curled up on presses lying on the back;
• Mow twisted.

Chi can be pumped up on the turnkey and beams? - Power up the vi. It is very possible, the smut of the grander bazhannya that motivation.

Busy on horizontal bars and bars to help you pump all the muscles of the shoulder girdle. Horizontal bar and bars є with one of the equipment, which most fell in love with, both for cobs and professional athletes. The correct selection of the Trenuvan program will help you to achieve visible results in the same month of regular Trenuvans.

In order to get pumped up on the turnnike and on the bars, you don't need to sign up for the gym, you can use the gym equipment as quickly as possible, or stand a similar projectile near the apartment or on the balconies. Wait a minute, it’s not in the skin є the ability to open the gym, but for a day training on the bar and the bars is not only to change your muscles, but to give strength and energy for the whole day.

Before Tim, yak virus on training, do not zabuvati, but a sprinkle of some kind of physical training needs to be done in front of the foreground workout. With a stretch of 10 quills, you can get a run with smart swings. Tse zapobіgaє nezhanny traumas m'yazіv and і ligaments. In the Danish hour, there is a senseless breakdown of programs on the masu on horizontal bars and beams, and on the skin of its perevagi. In order for you to reach the bazhani results, you need to vibrate the correct program and get it right.

For a cob of special sports mittens, if there is no such opportunity, then pick up special mittens, as you can find in the nearest store.

It is also recommended to get a notebook or a notebook, if you write down, you will have a set of masi on horizontal bars and beams and folds. It is possible to fix indicators in the electronic viewer, as well as to set the parameters on horizontal bars and bars for mobile telephones. If you are already sure that you are going to be busy, or if you have acquired a special sports equipment, you can start before trenuvan.

The main features of the programs are easy to understand.

In the case of the skin, it is necessary to repeat 10-12 repetitions:

• Robimo vidikh, if it is hard (pidtyaguvannya or vidzhimannya), inhale when the body is lowered down;
• Spend busy 3 times per day. It takes an hour to renew the body;
• Robit requires 4 steps, break between them 2 chilini.
• As soon as they saw the weakness of the darkening in the eyes of the strong, it is necessary to securely pin the busyness;

Zrozumіlo, not a skinny athlete-cob If you need more repetitions, the newcomers are recommended to use a style, style, look. If you are suvoro after all the rules, you can successfully pump up on horizontal bars and beams.

With a vikonanny, you have the right to set the mass on the horizontal bars and beams next to the offensive criteria:

• Fix the position at the top and bottom points for approximately 2 seconds;
• Rob the right in general, concentrating respect for skin rus;
• Follow the dicks;
• Turn it off, efficiency is even more important for gaining mass on horizontal bars and beams.
• Do not be lingering, if you are cunning, you are wrong, then you will not reach the visible result.

It’s a lot of unreported athletes to play pardons and spend an hour on the road so and not having reached the bastard, but it’s not a lot of money. If you didn't get that, know the motivation for yourself: marvel at some of the most successful athletes, put yourself in the place that you want to reach, lay the steam down.

Yak pump up your hands on the turniku and the bars?

The price of food is asking for a lot of guys. Even the cholovik may be strong, his arms and shoulders are pumped up. It’s not deprived of the respect for the weak half of the people, but the thriving of the high school bullies is putting bad food.

I will advance the trenuvan program on horizontal bars and bars on the floor.

Day 1

The whole day can be monitored, or the whole day is fallen asleep during work, or during the initial process, when you train:

• Pidtyaguvannya wide grip 4 to 10. Develop a straight grip, arms wider behind the shoulders. The qia on the right can help to pump up the shoulders;
• Pidtyaguvannya for the head 4 to 10. Trenuєmo m'yazi back;
• Vidzhimannya on the bars with an extraordinary grip 4 to 10. The legs are bent in the knees, the head and body are hunched forward;
• Pidnattya nig to the crossbar 5 to 5. Swipe the viconuvati to the right without rozgoyduvannya tuluba;
• Hanging on the turnkey as much as possible;

2nd day

Obov'yazkovo hang, bazhano shonaymenshe 8 years for doba.

Hurry up correctly, turn on until the race Bilkovu їzhu:

• egg;
• sire;
• Greek porridge;
• vivsyana;
• milk;
• chicken breast;

Also, live more fruits and vegetables, they have the necessary vitamins and minerals, without any uncomfortable accumulation of mass on the horizontal bars and beams

Day three for the set of mass on horizontal bars and beams

On the first day of trenuvan, all the threads will be there, the muscles feel pain, health and tone. It’s a very special phenomenon for the first trenuvannya, to which your words didn’t ring until the day. It’s a bit unimportant on the big and not on the go, it’s right before the attackers on the horizontal bars and beams on the ground:

• Pidtyaguvannya with a narrow grip 4 to 10. Hands should be straightened across the shoulders;
• Pidtyaguvannya on the crossbar with a middle grip;
• Vidzhimannya on beams;
• As long as you leave your hands, do not open up. It is possible to fix the hour of hanging and over and over;

Day 4

Apparently, visipaєmos, correctly harchuєmosya, it is recommended to take a small run before going to bed, or just a walk on a fresh meal. We are dazzled by the video, I will see:

Day 5

Once again, it’s because it’s not physical that there’s a lot of repetitions, but it’s the maximum for your ninish physical form.

Well, let's get started, help you type on the turnkey and the bars on the right:

• Pidtyaguvannya with an extraordinary grip 4 to 10. Wrap up when you pidyomi schorazu twitch the chest wall of the crossbar;
• Vidzhimannya from bars 4 to 10. Emphasize respect for the lowered and pidnimanny tila, rob the ruins cleanly until the end;
• Take nig to the crossbar 5-5;
• Hanging on the turnbuckle with children. As much as possible, the docks do not see how the hands can be pressed down on their own;

If you see that it’s easy for you to finish the program, then you’ll start getting tight, step by step increase the amount of time. Tse can be used for tyazhuvachi for nig, a weight or a minute from the bar of tethering to the height of the belt, or be handy, as I need to wag that shape.

After the completion of the training session, the sportsmen will gladden the first 40 chilines with a sweep of the first 40 chilines and a carbohydrate cocktail. That is why at all the hour it is called so called "", but it means that when you get a boost in carbohydrate intake, you’ll be able to get started.

It is important for that in the first 40 hilines for training, it is necessary to live the following products:

• Bananis;
• Yabluko;
• Condensed milk;
• Svіzhovichenija sіk;

It is always important to ensure that the body is going to go in for sports, keeping in mind the reserves of energy, vitrachenia for the hour of training. I did not miss the vitrachati, but it was stained by the way of the diligent to the right on the masu on horizontal bars and beams.

It’s right, it’s recommended to see that, by typing on the turnkey and the beams, you can not only improve your muscles, but also polish your physical body. Trenuvannya on a turnnike and beams on a weight for a short interval of an hour, building up from an artistic lads of a sprawling cholovik. Always keep busy with sports!

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As soon as you want your mother, you’ll be better off with physical rights. We are guilty of reason, that on this day there are a lot of people want to correct the results all at once and viconuvati.

• If you don’t know, and the robustness is in the minds of the home, then this is an article for you.

We want to get ahead of you, so that you will garneter the demand of the great Zusil and showroom. If you don’t want to buy an expensive season ticket, then it’s more beautiful to go over the top. This is a wonderful simulator, which will help you to pump up all the muscle groups in a short hour.

In some cases, push back to pump up the back. The back on the turnniku is hit hard. Slide means that є poorly effective are right, as for a short term they will help you to improve your style. It is necessary to understand that you have a great program to borrow. You are also guilty of reasoning that the trenuvan regime can be readily appreciated.

You can also think about your food. Yaksho vi want to type myazovu masu, slid nagolositi on. It means that the head of the back is called trapezoidal.

Їх to finish pumping up smoothly, if you see everything correctly, then you will give yourself up to pump up ёх to finish quickly. If you pump your back, then your figure will be disproportionate, so your shoulders will sound. This requires the correct implementation of the delivery. Also, we have given you low recommendations to help you organize your body and pump up your back.

Yak pump your back onto the turnnike and know right at a time. It is more beautiful to fix the pumping so called literal back muscles. The price of the best dorsal spinal cord. More beautifully rospochaty from basic to the right. In front, it is necessary to put on a load on the pidtyaguvanny. Pidtyaguvannya must be seen on the crossbar of the turn.

With a good right, you can use the barbell thrust. Zrobiti tsiu has the right to finish smoothly, if you are guilty of intelligence, in this case it is more beautiful than your partner's mother, as if you could be insured. Be a trainer to please you to be busy on the turn. This simulator has a lot of pluses.

Effective right for the back on the turn

Nasamper - very low parity. You are not guilty of going to a special gym and vitrahaty a lot of pennies. on a turnnik for a back more beautifully visonuvati regularly. It's more beautiful than vicoristovuvati act.

If you rewire your organism, then the muffs will not grow too fast, so it is recommended that you start getting the regime out of the way. I would like to mean that maєmo passes regularly. We are happy to see you from 3 trenuvan for a day, and blame it on the graph of trenuvan in such a rank that you did it every other day. Make sure that the back on the turnnike is pumped smoothly.

Right for the back in the minds of the house.

More beautiful than viconuvati simplicity, a little more repetition. We are glad to see you for a drink. Є a number of recommendations, as you are guilty of dotrimatisya. If you read a visonuvati, it is necessary to maximally relax tilo. Effortless groups of people are not guilty of being stressed. Relaxation of the shoulders is necessary in order not to smell the smell. Blame it on your back You do not give the proper effect of the visit, and you can treat the injury with such a rank, and in some cases you can induce a hematoma.

Yak to pump up your back on the turnniku right?

A wide back on the turnkey can be trimmed out of the way. Є pardons are low, as to curb the lack of information about the athlete, as only to fix the timetable. We prepared for you an eehny, but we didn’t repeat the pardons. You are not guilty of reason, but it is not recommended to blow out the case. Such a person will not have the right to be a proper efect. It’s not going to work yet, as you want in a short hour.

Do not vaguely nadto relax і robiti nоtto great pauses after dropping. Usi to the right can be synchronized. Yak swing your back on the turnnik correctly and see right at a time. It is not easy to make a training session without rozminka. Make sure to warm your entire back in equal measure. A slid of intelligence, how easy it is to warm up when it comes to training. Naykrashche vikonati energіynu shaping the skin part of your body. We recommend you a handful of quick steps to get started.

• It is possible to pump up the back of the back on the turnniku with the help of simple people on the right. We recommend to come with special respect to the so-called Spiny Krill. There is a special group of m'yaz_v, yaka can pump okremo. We are ready to propose you an effective complex to the right, which will help you to make your back beautiful and fair. You need to pay attention to the fact that you are guilty of being guilty because of the so-called extravagant grip. Slide to stretch and when the scapula is maximally built. If you are going to be viconuvati, you need to grab the trocha shirsh by the shoulder girdle.

To reach with an effective right is accepted vvazati pіdtyaguvannya, as well as a wide grip. The price is special to the right, yak vikonutsya with the maximum spreading of hands. Viconuvati yogo smoothly, a little more efficiently, to be effective when stolen back. If you want your mother to relfnu back, then the right to the right will help you. I would like to tell you about the number of repetitions. More beautiful to fix with small quantities. Naygolovnіshe for you - tse mastering the technology vikonannya right.

Technique vikonannya right on the turn for the back

Trenuvannya back to the turn of the head of the great showcase and power training. We are guilty of reasoning, that the viconuvati pidtyaguvannya went right. Є There is also a choice of making a stand with the singular pawn of the crossbar itself without the front of your back. If you want to be able to do it, it is more beautiful than power supply.

Technika vikonannya right

The price can be zrobiti for rakhunok іznih obtyazheni. As long as you have the opportunity to benefit from insurance, please ask your partner to help you. Thus, you will be suttuvishim. We are guilty of reason, the physical form of the needs of the great Zusils is good. Be guilty, think over your program wisely.

Pumping up the torso is not without the shoulders, the arms are shimmed, and the back is worn on the back. The pumped back is not only harmoniously to complement the picture of a thorough body, and it is also possible to eliminate injuries with extended trenuvannya with tight-fitting vicars. How can you pump up your back on your own, without getting bogged down by professional trainers? It is obvious, as mothers of patience and bazhannya follow the joy of the fakhivtsi, as they propose to learn about thematic videos. Let's talk about those how you can pump your back on the bars using traditional methods and rightly the most effective.

Budova spini: specialties

The backs of the middle of the body are the most important. Їх subscribe to:

• top;
• lower;
• middle.

In order to pump up the skin from the groups of m'yaz_v, the bullets of the razrobleny specials_alny are right on the beams. Allow the memory to have the best memory in the middle of the back, some of the lower ones will be pumped for the correct technology for the right to the right of the lower groups of music.

Bars yak version of the back trainer

Bars are not the best option for a simulator for pumping up your back. A larger type of projectile is suitable for the triceps and muscles of the breasts. Ale, if the possibilities of pratsyuvati with the other shells are dumb and gostre bazhannya to correct the cinnamon for the back from the beams, then you can go to the right, as you can help to reach the result. For example, a good option is the price of hanging across the beams. To marvel at the thematic video and brutal respect for the technique of showing the price to the right on the beams: your legs will need to be thrown over the perch crossbar, and with your hands you are trimming for a friend. Pump up the middle of the back in a whole lot.

Well, obviously, I didn’t skip the possibilities of pratsyuvati on the beams, yak on the turnnike. With this help you can pump up the best spine - that's the name of the krill. The stench grows across the shoulder and across from both sides of the body. The horizontal bar (in our case, there is a part of the bars) is the easiest and the most handy projectile for pumping up your back in the whole part.

Choose one of the options for pidtyaguvan fallow as a grip - a wide and classic one.

Pidtyaguvannya on the bars with a classic grip may be on the ground with brushes similar to the width of the shoulders or three more, although in general it will be necessary to be able to pick up the paddles.

It is also possible to pump up the back for those with a wide grip on the bars, as you can see them on the roll. Wrap yourself up not to the pidboriddya, but to the breasts, step by step rose to the front of the back with the best spines.

And the axis is another tsіkaviy option vikonannya to the right - to get a part of the beams (a crossbar, which is in the role of a turnik) behind the head and in the best points, tinker with the shoulders. In a wide range of vipadku vypadtsya navantazhiti middle part of the widest spines. The head in the process of vikonannya to the right will need to be nahiliti forward, and the back is guilty of being ridiculous. Increase the number of repetitions step by step to 15, for which you should be too tight.

Viconuvati pidtyaguvannya is also possible and vdovzh turniku (parts of the beams). You will need to occupy the position across the crossbar so that your head is on the bottom of it. To strive for such a rank, brushes marveled at all sides. The technique is correct for every single place of great importance. Do not stray, trim your legs slightly bent in knees and baptized. If you want to get ready for the job, you can choose additional fitting, like focusing on the kids on themed videos, or getting to the partner's process, which will help you to look back when you go 45 degrees.

Beastly respect, as if you were right, as if you were on the crossbar, you would be effective for the widest back muzzles with a wide grip.