If you do a movement do you need to do its opposite to prevent muscle imbalance?
For example I do bench presses for push, and pullups / lat pulldowns / chin ups for pull. Do I need to do bent over rows (which seem to be the closest to the opposite of a bench press) or are these other pulling exercises sufficient to keep the muscles balanced?
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08-26-2012, 07:11 PM #1
Do you need to do bent over rows if you bench press?
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08-26-2012, 07:14 PM #2
You dont NEED to do this specific exercise as long as you hitting you ack with equal attention to your chest but I think it's def one of the best back exercises and is a string compound movement that will definitely lend to increasing your overall strength.
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08-26-2012, 07:39 PM #3
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08-26-2012, 10:00 PM #4
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Good post
Strongly disagree. This is why people with over-developed chests walk around looking like cave men because their strong chest is pulling their weak back forward resulting in a kyphotic posture. Also, a strong back actually helps with your bench press. You should probably know more before you give advice.
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08-26-2012, 10:16 PM #5
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08-26-2012, 10:53 PM #6
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08-27-2012, 12:19 AM #7
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Balanced physique is a key, bench press hits your back a bit but its just a secondary one, you still need to do rows or some horizontal pulling movement to compensate for bench. Like other guys said weak back and stronk chest makes you look like a caveman lol.
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08-27-2012, 01:02 AM #8
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I wasn't utilizing a good mind/muscle connection for rows and my other back workouts. My chest blew up and my back was lagging a bit. My chest has literally pulled my shoulders farther forward. This makes my shoulder blades farther away from my spine and it f***ing hurts since the muscles are being stretched constantly. I'm still working on getting them in balance. I can only imagine maintaining a proper balance would be important for all your muscle groups.
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08-27-2012, 01:53 AM #9
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I hear a dude specializing in athlete training Eliot from strengthcamp (check on yt) says that if you have this problem you should stretch your biceps and chest statically before you do back exercises. Normally your dominant muscles will take over the movement. Stretching is supposed to weaken the chest and bic muscles slightly enabling you to activate your back muscles more. Not sure how much of this is true but the dude seems to know what he's talking about.
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08-27-2012, 03:13 AM #10
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It would be extremely helpful... for you.
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08-27-2012, 04:57 AM #11
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08-27-2012, 05:06 AM #12
My perspective is that you DO need to balance out. But not necessarily exact movement for movement. Be sure to build the entire muscle groups. Add variety to chest training and back training. For back I prefer to do two lateral movement and two verticle movements. Bent over rows, t bar rows, seated cable rows, or one arm bent over rows for horizontal, and then pull ups and lat pull downs for vertical movements. Don't be afraid to switch up grips often. Overhand/ underhand. Wide/ narrow. Triangle handle/ lat attachment/ single handles. . .
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08-27-2012, 05:16 AM #13
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Strengthen your back and your bench will increase. A row variation and a pull up variation will do you well
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08-27-2012, 06:02 AM #14
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08-27-2012, 06:42 AM #15
You answered your own question.
If all you ever work is your chest, and neglect your back, you're in for shoulder joint and posture probelms somewhere down the road.
As far as Bent Rows are concerned, they're just one of many variants that can be used in a good back routine.No brain, no gain.
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08-27-2012, 07:15 AM #16
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08-27-2012, 08:36 AM #17
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Rofl if rows are bad for your back then wat about squats and deads? They will put you in a wheelchair!!! If you have a ****ed up form then even BB curls can hurt your back. Properly done rows hit lats and lower back a bit. Why lie down on the bench when you can just bend over and put 1 arm against the bench and row?
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08-27-2012, 04:59 PM #18
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08-27-2012, 05:43 PM #19
wow i dont think i ever read someone being ok with muscle imbalances before. matter of fact i just read in 5/3/1 if u want to improve ur bench get some lats. i spend a boatload of time making sure i balance my workouts out. im very intune with my body due to herniated disks in my back and iffy shoulders and can almost feel a problem coming on before its serious. i felt a pulling forward of my shoulder and stretched the crap outta my pecs and delts while increasing my upper back work esp around endurance and within 2 weeks the problem was fading.
i like to people watch in the gym when im doing cardio and i see so many people with badly arched forward delts. these same peeps i will sometimes notice pumping those bench presses out and if i see them doing back its just a couple movements.Used to be fat, now just fat with a lot of muscle.
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08-27-2012, 05:44 PM #20
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08-28-2012, 04:58 AM #21
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08-28-2012, 09:13 PM #22
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08-29-2012, 01:45 AM #23
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08-29-2012, 01:53 AM #24
Reckon its all been said... make sure to strengthen your entire body. It all ties in together and will help build overall muscular development and strength.
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