Best Exercises for Back and Chest

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BACK EXERCISES

Everyone wants to have a good chest and 6 pack abs but you cannot deny your waist for a good body. Posture of your body is fine due to good waist exercise. Here are some similar exercises that can help you gain a muscular and attractive V-shape back. We have often seen many boys are only engaged in improving their upper body and they successfully gain good chest, biceps, triceps, shoulder and thighs but they are not able to make their backs properly, because they do not get the right information. In this post we will tell you about some of the best back exercises:

BENDS OF READY ARMS ON HORIZONTAL BENCH (rowing)

(with dumbbells or barbell)

Adhere to the bench with the whole body.

By placing a pad under the pelvis you can avoid excessive hyperextension of the lumbar spine.

The dumbbells, compared to the barbell, allow a greater joint excursion.

– Keeping the elbows close to the body accentuates the intervention of the muscles that mobilize the forearm. With the elbows far apart, the muscles that mobilize the arm and shoulder are more engaged.

– The inch thumb handle increases the engagement of the biceps brachialis. The muscles behind the shoulder are also more heavily engaged. With the thumb grip inwards, the accent is placed on the anterior brachialis and the long supinator.

– With the dumbbells, starting with the arm rotated, the rear Deltoid, the Small round, and the Sub-barbed are further stretched, while the Grand dorsal is loosened.

ARMS BENDS FROM INCLINED BUST (rowing) (with dumbbells or barbell)

– Keep your upper body extended and your legs semi-flexed (the tension of the extensor muscles of your thighs is eased and your pelvis and spine are aligned).

– Rest your forehead on a suitable rise (partial discharge of the lumbar spine).

– The dumbbells, compared to the barbell, allow a greater excursion.

– With the dumbbells, if you start with the arm rotated, the Posterior Deltoid, the Small round, and the Sub-barbed are further stretched, while the Grand dorsal is loosened.

BENDS OF AN INCLINED BUST ARM (with handlebars)

– To lighten the load on your spine, place one hand on a bench and keep your upper body extended.

– The handlebars allow a considerable joint excursion.

– Keeping the elbow close to the body accentuates the intervention of the muscles that mobilize the forearm. With the elbow distant, you engage the muscles that mobilize the arm and shoulder more.

– If you start with the arm rotated, the Posterior Deltoid, the Small Round and the Sub-Barbed are further stretched, while the Grand Dorsal is loosened.

ARMS FLEXIONS (rowing) – (with vertical row machine)

– To maintain an upright bust and the physiological curves of the spine, do not fully extend the legs and place the feet at a distance equal to the width of the shoulders (less tension in the extensor muscles of the thighs).

– The inch thumb handle increases the commitment of the biceps brachialis. The muscles behind the shoulder are also more heavily engaged. With the thumb grip inwards, the accent is placed on the anterior brachialis and on the long supinator.

– The extensor muscles of the trunk exert a remarkable fixing action.

BENDS OF THE ARMS WITH THE BUST ALWAYS PERPENDICULAR (pulley) – (with pulley machine)

– The extensor muscles of the trunk exert a remarkable fixing action.

BENDS OF THE ARMS STARTING WITH THE BUST FLEX FORWARD (pulley) – (with pulley machine)

– Start the movement with the torso very inclined forward, gradually extending it along with the flexion of the arms.

– To maintain the erect torso and the physiological curves of the spine in the final phase, do not fully extend the legs and place the feet at a distance equal to the width of the shoulders (less tension in the extensor muscles of the thighs).

– The movement of extension of the torso dynamically engages the extensor muscles of both the torso and the thigh on the pelvis

ARMS TRACTIONS TO HIGH BARS

Variations: up to bring the bar forward on the chest ( a ), behind the neck on the shoulders ( b ) or with the handles ( c ).

(with natural load, with a weighted belt or iron disc hanging on the belt)

– During the traction phase, bring your shoulders as close as possible to the bar, without swinging with your body.

– The execution with the bar behind the neck on the shoulders engages the muscles that mobilize the arm. The muscles behind the shoulder are also more heavily engaged.

– The inch thumb handle increases the commitment of the biceps brachialis. With the thumb grip inwards, the accent is placed on the anterior brachialis and on the long supinator.

Bar ahead or behind – With handles

BENDS OF THE ARMS (lat pulldown)

Variants: carrying the bar forward on the chest ( a ), behind the neck on the shoulders ( b ) or bringing the bar forward on the chest with the torso tilted back ( c ) (with lat machine)

– Keep your torso always extended

– The execution with the bar behind the nape on the shoulders engages the muscles that mobilize the arm more

– The handle with outward inches increases the commitment of the biceps brachialis. The muscles behind the shoulder are also more heavily engaged. With the thumb grip inwards, the accent is placed on the anterior brachialis and on the long supinator.

ARMS TRACTIONS AT LOW BAR

(with natural load or with weighted belt)

Perform with your body always aligned and, in the maximum traction phase, bring your chest as close to the bar as possible.

A position of the feet at various heights allows you to let the body assume various inclinations and, therefore, to dose the load.
Keeping the elbows close to the body accentuates the intervention of the muscles that mobilize the forearm. With the elbows far apart, the muscles that mobilize the methenolone acetate (primobolan) and shoulder are more engaged.
The execution in inches inwards engages the anterior brachialis and the long supinator more, while in inches outside the accent is placed on the biceps brachialis.
The extensor muscles of the trunk and thighs act as fixators.

PRONO ARMS BENDS ON INCLINED BENCH (incline rowing) – (with dumbbells or barbell)

– Keep your chest and abdomen in contact with the bench.

– The dumbbells allow for greater joint excursion

Main competitive muscles

SILENCE OF A UPPER LIMB LATERALLY FROM ABOVE DOWN

(with lat machine, pulley machine or ercolina)

Variants: from standing position ( a ) or from lateral decubitus ( b )

– If you do it from a standing position, place your feet at the width of the pelvis, resting comfortably on the ground on the whole plant. Keep your torso erect with your head slightly raised.

Main competitive muscle

LANCES OF THE UPPER LIMBS FROM FORWARD TO OUT (deltoid raise)

(with dumbbells, ballasted straps, pulley machine or ercolina)

Variants: from prone on a horizontal bench ( a ), from the inclined torso ( b ), from knee to ground ( c ) or from a standing position

– If you perform with an inclined torso, rest your forehead on a suitable rise (b). In this way you can unload part of the load on the lumbar spine. Also, keep your upper body extended and your legs slightly flexed. In this way the tension of the extensor muscles of the thighs is reduced, allowing a better alignment between the pelvis and the spine.

CHEST EXERCISES

BENDS OF THE PRONO ARMS (push up)

Variants: with your hands on a rise ( a ), with your hands and feet on the ground ( b ), with your hands on two benches ( c ), with your feet resting on the line of the hands at various degrees of height (d)

(with natural load, with ballasted belt or iron disc)

– Perform the complete bend keeping the whole body aligned.

– To graduate the load you can choose between the various execution modes (a, b, c).

– For a greater joint excursion, you can use the exercise with your hands on two benches.

– If you choose the executive variant with a final detachment of the hands from the ground, you must make an extremely powerful movement, especially useful for the development of rapid strength.

– The position of elbows close to the body engages the muscles that mobilize the forearm. With your elbows away from your body, place the emphasis on the muscles that mobilize your arm and shoulder.

– The flexor muscles of the trunk and thighs act as fixators.

Prone position

Prone body inclined at about 45 °

FORWARD ARMS DISTENSIONS FROM SUPINO ON HORIZONTAL BENCH (bench press)

(with dumbbells, barbell or bench press machine)

– Adhere to the bench with the back and the lumbar region. Flexed thighs relieve tension of the iliac Psoas muscle on the lumbar vertebrae.

– The barbell starts from the chest, (line of the nipples) and, after a progressively curved trajectory towards the shoulders, arrives with arms stretched and perpendicular to the shoulders themselves.

– The use of the handlebars allows a greater excursion of the movement.

– Place the supports fixed on the bench or mobile (stands) at an adequate distance from the shoulders.

Main competitive muscles

FORWARD ARMS

DISTENSIONS (with pulley machine, ercolina or chest press machine)

– Keep your torso erect and as perpendicular to the ground as possible.

– With the pulley machine and Herculaneum, a remarkable fixing action is carried out by the flexor muscles of the trunk.

Main competitive muscles

DISTENSIONS OF THE ARMS AT TOP FROM SEAT ON AN INCLINE BENCH AT 40 ° -45 ° (inclined bench press)

(with dumbbells, barbell or bench press machine)

– Keep the back and lumbar region close to the bench.

– In the barbell position in the chest and in the first phase of the movement, keep the elbows raised towards the front, beyond the perpendicular of the barbell.

– If you use fixed supports on the bench or mobile supports (stands) make sure that they are located at an adequate distance from your shoulders in order to facilitate both detachment and movement and subsequent positioning of the barbell.

Main competitive muscles

FORWARD ARMS DISTENSIONS FROM SUPINO ON DECLINE BENCH (decline bench press)

(with dumbbells, barbell or bench press machine)

– Adhere to the bench with the back and the lumbar region and keep the thighs flexed so as to relieve the tension of the iliac Psoas muscle on the lumbar vertebrae.

– The execution with the dumbbells allows a greater excursion of the movement.

Main competitive muscles

ARMS BENDS BETWEEN TWO BENCHES (bench dips)

(with natural load, with ballasted belt or iron disc)

– Keep your torso perpendicular to the ground and avoid excessive bending as it forces the humerus into a position that generates excessive stretching of the capsule-ligament structures of the shoulder.

Main competitive muscles

ARMS FOLDING ON THE PARALLEL (dips)

(with natural load, with ballasted belt or iron disc)

– Keep your body aligned and avoid swinging. Do not use an exaggerated distance between the parallels as a very marked bending pushes the humerus into a position that generates an excessive stretching of the capsulo-ligamentous structures of the shoulder.

Main competitive muscles

SLI OF THE ARMS FROM ABOVE FORWARD SUPINO ON THE BENCH (pullover)

(with ballasted straps, handlebar or barbell)

Variants: with arms stretched with elbows slightly flexed ( a ) or arms flexed at 90 ° ( b ).

– Adhere to the bench with the back and the lumbar region and keep the flexion of the thighs so that the tension of the iliac Psoas muscle on the lumbar vertebrae is eased.

– If you perform with outstretched arms, keep your forearms slightly flexed so that the rotation of the humerus limits the stretching of the glenoid and correct humeral ligaments.

– In the execution with the forearms flexed at 90 °, the triceps brachialis (long head) exerts a greater action, since the closure of the elbow determines a greater elongation.

Main competitive muscles

SLI DELLE ARACCIA FROM ABOVE DOWN (lat pulldown)

(with lat machine)

– Keep your torso erect and forearms slightly flexed.

– A remarkable fixative action is carried out by the flexor muscles of the trunk.

Main competitive muscles

SLI OF THE ARMS FROM FORWARD OUT OF SUPINO ON HORIZONTAL BENCH (fly)

(with ballasted straps or dumbbells)

– Adhere to the bench with the back and the lumbar region. Keep your thighs flexed to ease the tension of the iliac Psoas muscle on the lumbar vertebrae.

– Keep the forearms slightly flexed so as to limit, in the position of maximum momentum of the arms outwards, an excessive tension of the biceps brachial muscle (long head), and allows a greater excursion.

Main competitive muscles

SLI OF THE ARMS FROM FORWARD TO FORWARD

(with pulley machine or ercolina)

– Keep your torso erect and forearms slightly flexed. This limits, in the position of maximum momentum of the arms outwards, an excessive tension of the biceps brachial muscle (long head), and allows a greater excursion.

Main competitive muscles

LINKS OF THE ARMS FROM FORWARD TO FORWARD

(with pectoral machine)

– Keep your back and lower back in contact with the bench.

– The flexion of the forearms at 90 ° reduces, in the position of maximum momentum of the arms outwards, the tension of the biceps brachial muscle (long head), and allows a greater excursion.

Main competitive muscles

SLI OF ARMS OUT OF SEAT ON 40 ° -45 ° INCLINED BENCH (inclined fly)

(with ballasted straps or dumbbells)

– Adhere to the bench with the back and the lumbar region.

Main competitive muscles

SLI OF ARMS OUTSIDE SUPINO ON DECLINED BENCH (decline fly)

(with ballasted straps or dumbbells)

– Always adhere to the bench with the back and the lumbar region and keep the thighs flexed so as to relieve the tension of the iliac Psoas muscle on the lumbar vertebrae.