• HEALTH & RECOVERY
    Welcome Guest
    Posting Rules Bluelight Rules Thread Directory 1 Thread Directory 2
    Mindfulness Links Addiction & Mind
    Sober Living Partner Program (SLiPP)
  • H&R Moderators: VerbalTruist

Back workouts

A

arthunter888

Bluelighter
Joined
May 23, 2009
Messages
623
So I've spent a lot of time doing bench presses as my primary compound lift. I am realizing now that I've neglected my back. There is a tension that is causing my back to hunch a little bit, and I believe it is because my chest is much stronger than my back.

I'm trying to balance out this tension. What are the muscle groups in the back that correspond to the chest? Also, what exercises are recommended. All I have is the Perfect Multi-Gym pull-up bar (hangs on door frame), and an easy-curl barbell.
 
arthunter888 said:
So I've spent a lot of time doing bench presses as my primary compound lift. I am realizing now that I've neglected my back. There is a tension that is causing my back to hunch a little bit, and I believe it is because my chest is much stronger than my back.

I'm trying to balance out this tension. What are the muscle groups in the back that correspond to the chest? Also, what exercises are recommended. All I have is the Perfect Multi-Gym pull-up bar (hangs on door frame), and an easy-curl barbell.
Click to expand...

Try rows :)
 
bent over rows and rows, deadlifts, and pullups should build back muscles.
 
to stop the hunch work the back of your shoulders.
a good exercise is to bend over like you would for bent over rows...raise your arms to the side while holding dumbels..hold briefly...then release and repeat...

If your neglecting your back your probly also neglecting your legs...dont neglect your legs!!
 
try different things every day. your body adapts and builds tolerance to consistency in the gym

my default back template was:
lat pulldowns
rows
reverse cable flys
double arm curls
hammer curls

vary up seating vs standing, diff grips (wide vs narrow), diff hand positions, dumbbells vs olympic bar, single arm vs double arm, etc. dont every do the same exact workout within a 8 week period, but also dont make it so drastically different that you arent working the same muscles twice.

you cant neglect any part of your body. you wont produce the right amounts of hormones, and wont grow evenly, and in fact will stop growing all together after a bit. gotta hit every muscle group every week or youre wasting your time.
 
It's really hard to hit the INNER portion of your back, by this I mean the muscles closest to the spine, such as LOWER Trapezius and INNER Lattimus Dorsi, which I need most.

For example I just focused on overhand pull-ups yesterday, I tried various positions including wide and short grip. All of these seemed to be hitting the muscles under my arms (outer chest, outer lats), rather than more towards the spine.
 
arthunter888 said:
It's really hard to hit the INNER portion of your back, by this I mean the muscles closest to the spine, such as LOWER Trapezius and INNER Lattimus Dorsi, which I need most.

For example I just focused on overhand pull-ups yesterday, I tried various positions including wide and short grip. All of these seemed to be hitting the muscles under my arms (outer chest, outer lats), rather than more towards the spine.
Click to expand...


Reverse fly's will help with that problem
 
arthunter888 said:
It's really hard to hit the INNER portion of your back, by this I mean the muscles closest to the spine, such as LOWER Trapezius and INNER Lattimus Dorsi, which I need most.

For example I just focused on overhand pull-ups yesterday, I tried various positions including wide and short grip. All of these seemed to be hitting the muscles under my arms (outer chest, outer lats), rather than more towards the spine.
Click to expand...

BORs & deadlifts will hit your traps rhomboids and erectors. among other stuff of course
 
I like reverse flys too, and I also do reverse sit ups? not sure really what they're called but its when you lay face down on a bench while hanging your top half over the edge and have some weight or someone on your feet and sort of do sit ups but in reverse. I hold a 20lb dumbell and try to get 3 sets of 20
 
donkeyPUNCH said:
I like reverse flys too, and I also do reverse sit ups? not sure really what they're called but its when you lay face down on a bench while hanging your top half over the edge and have some weight or someone on your feet and sort of do sit ups but in reverse. I hold a 20lb dumbell and try to get 3 sets of 20
Click to expand...

That's called back extensions. To get the most out of them it's best to hold the weight/medicine ball on the back of your head.
 
Last edited:
You must log in or register to reply here.
Top