what can i do to widen my back and build my upper chest, besides incline presses?
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what can i do to widen my back and build my upper chest, besides incline presses?
Pull overs could help you upper chest, but for your back do a lot of wide grip pull downs close grip pull downs t bar rows bent bb rows seated rows one arm dumbell row n ur back will grow.
deadlift
and bent rows, yates rows....
Work everything, dont be bodypart biased.
pullovers are great for your lats and chest. Wipe grip pulldowns and pull ups will widen your back and bent over rows DB or BB while thicken your lats. I also like close grip pull ups they work your lowerlats real good
stuff pulldowns nothing beats the feeling after weighted chin ups
the wider ur grip is the wider ur back will grow they say, wide grip chin ups, wide grip/close grip lat pulldowns, bent over rows, everything really, just work hard
[QUOTE=CRAZYABE]what can i do to widen my back and build my upper chest, besides incline presses?[/QUOTE]
back-wide chins to chest,t-bar to gut,one-arm rows
chest-incline bells,incline flyes
lifting heavy to stimulate growth.
deadlift
[QUOTE=NPC_Jim]back-wide chins to chest,t-bar to gut,one-arm rows
chest-incline bells,incline flyes
lifting heavy to stimulate growth.[/QUOTE]
ok thanks when doing lat pulldowns will it be more efficient pulling down behind my head or down to my chest?
on lat pull downs, it doesn't matter if you pull it down behind your neck or in front, just bring it to your chest, don't go to low, and don't arch your back to much you wanna isolate those muscles, bringing it behind your back puts unnecessary stress on your neck
In my opinion, try back flys. I honestly think they work really good.
Every single response in this thread has been atleast partly wrong.
weighted pullups
would rowing help also? i think it would keep everything proportionate when your trying to get your back larger.
bent over rows, did it for me
wut the fok, strong bump/views
[QUOTE=musclefreak69;668262521]weighted pullups[/QUOTE]
this. And heavy bent over rows do the trick too.
Just noticed the thread date hahaha
wide grip pullups and bent over rows (i pull just above my belly button). this has made my back noticably wider within the past month in a half. goodluck bro
Make your back bigger. It as simple as that. My back is pretty wide and most of my back excercises are mid/close grip.
Lats=wider
Traps=thicker
Pull ups for a wider back
Just get stronger on any type of chest pressing exercise that you can do best without any type of strain on your shoulders, one you can continually progress on.
[QUOTE=Lintford;10109679]Work everything, dont be bodypart biased.[/QUOTE]
This. And it's really your lats that will give you that wide look, so just be sure to be doing your lat pulldows/wide grip pullups. Don't neglect anything though!!
post date: 2006
would like to see op's back transformation in the last 5 years
[QUOTE=jake1224;668257841]Every single response in this thread has been atleast partly wrong.[/QUOTE]
this..
[QUOTE=jake1224;668257841]Every single response in this thread has been atleast partly wrong.[/QUOTE]
x2 .
Edit: x3
don't aim to widen your back, aim to work every single back muscle and go heavy, ( your back needs to go heavy ). As you start to achieve development it will widen naturaly.
A big back consists of
-big traps
-big rear/side delts
-big lats.
Widegrip pulldowns
Widegrip pullups
Widegrip machine pullbacks (with chest pad for concentration)
And the ultime champion.. Barbell rows with a little wider grip than shoulder length.
U must work all 3 to get it.
Also what increased my upper chest was
Dumbell incline bench
Under hand cable flys
Incline(feet on a chair) pushups.
straight up Pullups and some different kinds of flys.
[QUOTE=zrage;668352391]A big back consists of
-big traps
-big rear/side delts
-big lats.
U must work all 3 to get it.
Also what increased my upper chest was
Dumbell incline bench
Under hand cable flys
Incline(feet on a chair) pushups.[/QUOTE]
You forgot the small waist!