Back Work???

[bigokie]

I must agree with Benchmonster. I can't do many chins anymore, and when I get a wild hair and do some, my elbow and biceps hurt. So no more chins.

If you want to get thicker for bench then stick with barbell and dumbbell rows. Pulldowns with over and under hand grips also work good. And yes deadlifting will make your upper back thicker and stronger so it is something good to do too. I also do some pulley rows from time to time, they seem to hit the right area.

As far as reps go, I usually stick around 5-6 reps of whatever exercise I pick. It just varies, I like low reps more than high reps so that's what I use. I just try to do a few more sets of low reps.

 

[k1401]

great answers
was wondering when some more of you would chime in (Jay)

how many sets a week do you try and get in?

 

[BigWh1tey]

bentover rows , chest supported rows , reverse pushups.

 

[latinus_spicticus]

I do underhand grip chins-- these don't hurt my rotator cuffs/shoulders and biceps like overhand grip. I also lean way back and do a sternum type chinup--bringing my lower chest to the bar really helps my bench, IMO. Face pulls are the only thing I do for rear delts/traps and the little upper back muscles. Other than that I do some V-bar pulldowns and BB rows. I do each exercise for 4 sets of 6-12 at every workout.

DE Bench BB rows 4x6-8
DE Squat Face pulls 4x10-12
ME Bench V-bar pulldowns 4x8-12
ME Squat Pullups 4x15-20

 

[CytoMel]

Try this:

Lie stomach and chest down on a flat bench. The height is up to you but lifters with longer arms will want to raise the bench. Do dumbell rows while lying on the bench. These are kind of like chest supported rows with a lot of work going into your lats. It eliminates momentum and really blasts the lats-Mel

 

[Deciever]

i thin i may try your idea cytomel... or lay stomach flat on an incline bench and position by the low pulley. Then use a row bar and do chest supported rows

 

[powerlifterjay]

I do lats on my back day. Tues. Same day i hto low back. Then on friday Leg day, i hit them again after legs. BUt usually not as hard as i did on Tues. So twice a week is good.

K1401 you found a meet to get into?

 

[latinus_spicticus]

Cytomel, I just did these today on a bench that I raised up with 4-45lb plates underneath each end. AWESOME exercise! My lats are still pumped from the workout. I bet they will be sore as hell tomorrow.

 

[CytoMel]

Cytomel, I just did these today on a bench that I raised up with 4-45lb plates underneath each end. AWESOME exercise! My lats are still pumped from the workout. I bet they will be sore as hell tomorrow.

Yes!! Thats an awesome exercise! Did them last night and I am sore already!

 

[k1401]

thanks for all the great responses

cytomel I'll give that one a try sounds great

Jay......haven't found one yet, but I'm looking! The Mann sent me some websites to check out, how you feeling?