Im going to the gym in about an hour...What are you best/favorite exercises for back and shoulders?
Also, i NEED to start working on my traps- they r horrible and dont compliment my growing chest and shoulders...what are THE best exercises for this?
Aaron
PS...im overdoing chest and am starting to slouch forward...what are some back "straightening" exercises to pull my shoulders back so im not slouched?
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09-24-2004, 03:49 PM #1
Best Exercises for Back and Shoulders...
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09-24-2004, 03:51 PM #2
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09-24-2004, 03:59 PM #3
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09-24-2004, 04:01 PM #4
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09-24-2004, 04:07 PM #5
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09-24-2004, 04:09 PM #6
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09-24-2004, 04:10 PM #7
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09-24-2004, 04:12 PM #8
well....
SHoulders:
1) warm up with weighted jump rope and elastic bands
2) Middle Delts: "shoulder flies" i guess you call them (on the machine)...i do about 5-6 sets with increasing weight (for each one i go until i cant do another rep)
3) Rear Delts: either bent over shoulder flies or stand up shoulder flies (parallel to the ground- same as bent over but upright i guess)
4) front delts: military press
5) another exercise to hit the middle delts
**transitition into back workout**
6) machine lat pull down with elbows out (to hit rear delts/upper back)
7) lat pulldown (straight down)
8) seated row
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09-24-2004, 04:15 PM #9
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09-24-2004, 04:15 PM #10
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09-24-2004, 04:16 PM #11
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09-24-2004, 04:16 PM #12
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09-24-2004, 04:16 PM #13
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09-24-2004, 04:17 PM #14
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09-24-2004, 04:17 PM #15Originally Posted by aaronmartell
2) Lateral raises on a machine? Fine if you like them, but don't go to failure every time, let alone on your first exercise of the day. Go near failure, not TO it.
3) rear raises are fine
4) fine
5) if you feel you need it, sure, but you already have 3 good movements. Make those count and do them well, and you don't need #5
6) if #7 is also a pull down, then #6 doesn't need to be. How about bent over BB rows or pull UPS or something more free weight.
7) fine
8) fine
What kind of reps/sets on all those? Not all to failure, I hope.
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09-24-2004, 04:18 PM #16
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09-24-2004, 04:18 PM #17
Deadlifts and bent-over rows will take care of your posture muscles.
Although the real key to good posture isn't any exercise or anything, it's just forcing yourself to have good posture. You can work your back all you want, but if you want good posture just stand up straight, pull your shoulders back, and keep your head high.
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09-24-2004, 04:20 PM #18
I do back on Pull day, and Shoulders on Push day.
For Back I do something like..
Deadlifts 4 x 4-6
Hammer Chins 4 x 4-6
Bent Over Rows 3 x 10-12
Bent Over Row 1 x 15-20
For shoulders emphasis I do something: (just did this today and had best shoulder w/o in forever)
DB Shoulder Press 4 x 4-6 (elbows out)*
Hammer Strength "Behind Neck Press" 4 x 4-6
Bent Over Laterals 3 x 10-12
Side Laterals 1 x 15-20
...of course there's other muscles in between , but this is what I do for back/shoulders and love it.
You could also add in chins instead of a bent over row (IMHO, Chins > Pullups)
*I was a really big advocate of elbows in for MP/DB SP but today they felt 20 times better then any MP i've ever done.Workout Log:
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