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  1. #1
    Registered User CRAZYABE's Avatar
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    Cool How can i get a wider back?

    what can i do to widen my back and build my upper chest, besides incline presses?
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  2. #2
    Registered User Hlywka40's Avatar
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    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.
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  3. #3
    Registered User corey_hayes's Avatar
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    deadlift
    and bent rows, yates rows....
    Best competition lifts

    Raw/geared
    1825@220/2200@242
    squat: 725/ 880
    Bench: 425/ 640
    Deadlift: 675/ 680
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  4. #4
    Thin, Soft, Loose Lintford's Avatar
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    Work everything, dont be bodypart biased.
    but who was lift
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  5. #5
    Registered User bodybagz66r's Avatar
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    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
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  6. #6
    Registered User canofpaint's Avatar
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    stuff pulldowns nothing beats the feeling after weighted chin ups
    6'0
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    max squat - 220lb (weak legs + stuff knees from rugby dont worry im working on it)

    on the stairs just take his hand IM THE MEDICINE MAN!
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  7. #7
    Registered User -RiK-'s Avatar
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    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
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  8. #8
    Registered User NPC_Jim's Avatar
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    Originally Posted by CRAZYABE
    what can i do to widen my back and build my upper chest, besides incline presses?
    back-wide chins to chest,t-bar to gut,one-arm rows
    chest-incline bells,incline flyes

    lifting heavy to stimulate growth.
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  9. #9
    King of The Streetz St. Gangsta's Avatar
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    deadlift
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  10. #10
    Registered User CRAZYABE's Avatar
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    Originally Posted by NPC_Jim
    back-wide chins to chest,t-bar to gut,one-arm rows
    chest-incline bells,incline flyes

    lifting heavy to stimulate growth.
    ok thanks when doing lat pulldowns will it be more efficient pulling down behind my head or down to my chest?
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  11. #11
    Registered User DeeP360's Avatar
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    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
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  12. #12
    Registered User 345ehfg346nger's Avatar
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    In my opinion, try back flys. I honestly think they work really good.
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  13. #13
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    Every single response in this thread has been atleast partly wrong.
    if I was a dinosaur I would be a Flexasaurus.
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  14. #14
    Bitch Beater musclefreak69's Avatar
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    weighted pullups
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  15. #15
    Registered User srsgaiz's Avatar
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    would rowing help also? i think it would keep everything proportionate when your trying to get your back larger.
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  16. #16
    Registered User Benchpress165's Avatar
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    bent over rows, did it for me
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  17. #17
    u suppose lift jake1224's Avatar
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    wut the fok, strong bump/views
    if I was a dinosaur I would be a Flexasaurus.
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  18. #18
    Bulking till ´16 Bruno93's Avatar
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    Originally Posted by musclefreak69 View Post
    weighted pullups
    this. And heavy bent over rows do the trick too.
    My log: http://forum.bodybuilding.com/showthread.php?t=133887131

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  19. #19
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    Just noticed the thread date hahaha
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  20. #20
    Registered User rippintwine23's Avatar
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    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
    cutting down to 140lbs
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  21. #21
    Watchout ur comments bro titomuheedo's Avatar
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    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
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  22. #22
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    Originally Posted by St. Gangsta View Post
    deadlift
    How exactly is it that doing a deadlift will widen the back...
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  23. #23
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    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.
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  24. #24
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    Originally Posted by Lintford View Post
    Work everything, dont be bodypart biased.
    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!!
    The only failure is in not trying.
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  25. #25
    The Midnight Milkman juicydanglers's Avatar
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    post date: 2006

    would like to see op's back transformation in the last 5 years
    They said you were done!


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  26. #26
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    Originally Posted by jake1224 View Post
    Every single response in this thread has been atleast partly wrong.
    this..
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  27. #27
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    Originally Posted by jake1224 View Post
    Every single response in this thread has been atleast partly wrong.
    x2 .

    Edit: x3
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  28. #28
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    Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000) Adamisseyegh has much to be proud of. One of the best! (+20000)
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    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.
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  29. #29
    Registered User zrage's Avatar
    Join Date: Mar 2006
    Age: 26
    Stats: 6'1", 229 lbs
    Posts: 4,756
    BodyPoints: 210
    Rep Power: 4699
    zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000) zrage has reached the pinnacle! Best possible rank! (+1000000)
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    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.
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  30. #30
    Banned lilvietsolja's Avatar
    Join Date: Apr 2011
    Location: Fairfield, California, United States
    Stats: 5'9", 165 lbs
    Posts: 338
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    lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank) lilvietsolja is the lowest scum of the boards. (Worst Rank)
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    straight up Pullups and some different kinds of flys.
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