Build Your Back

Pages 1 2

Your back is the muscle group in your body most likely to be picked last or forgotten.  Most gym goers do not spend enough time working their back or, as in most cases, just don’t work it at all, instead choosing to focus more on their chest at the front.  What you then have is an impressive mass of muscle on your front and a flat weak surface behind. So why do so many people ignore exercising their back?  The main reason is that we tend to work the muscles that we can see most clearly in the mirror such our chest, abs and biceps.  As we work these muscles we can literally see them ’pump up’ in front of us - which can be an impressive site, building confidence and satisfaction.  We automatically see ourselves in the mirrors as we imagine others would see us. Simply put, we ignore our backs for the reason that we assume if we can’t see our backs, no one else will. About half the time when you are first noticed you will actually have your back towards the person, whether it be at the bar or as you stand in a group of friends.  Therefore it’s vital that your back stands out and screams power and masculinity.

Another reason people often ignore their backs comes from a typecast in which we assume that back exercises are boring.  Without interest or excitement we find it hard to even consider performing one back exercise, let alone sets of them. Break these barriers and your back can do more than just make you stand out, it can also aid you in other exercises;helping you hit out a few more reps on the dead lift, bench press and even the standard bicep curl.  A strong back helps you create a strong core which in turn helps you train harder.  So what are you waiting for? It’s time to meet your new best friend.

The rules when performing back exercises are simple. Perform an exercise with a narrow grip and you will focus your workout on the middle of your back and your trapezius on your upper back and neck.  Performing with a wider grip and you will focus more on the outside of your back behind your shoulders, such as your teres major and teres minor.  A wider grip will also be working more of your lats which in turn help you create that all important V-shaped look, emphasizing your back making your waist look slimmer.

The following exercises will focus on all the major parts of your back.  Do these exercises 2 or 3 times a week, but be warned - if you’re unfamiliar with working your back, start off slow until you’re aware of what you’re body can take. It’s also a good idea to work your back first that way there’s no chance of you skipping it (like you might if you leave it till the end). It also helps stabilize your body and ready it for whatever exercises you plan to do after.

Chin Ups

Love them or hate them, chin ups are great for getting your back warmed up and also provide a nice stretch for your back and your arms. Holding the chin up bar with palms facing forward with a wide grip (each arm at a 45 deg angle), hang from the bar and then pull yourself up until your chin meets the bar.  Pause if you can and then slowly lower yourself back down to the starting position. Try not to think numbers when doing chin ups, instead focus on perfect form, making sure you don’t swing, that you get your chin all the way up to the bar and that your arms extend all the way on the way down.  If you need some numbers to go on then try for 3 sets of as many reps as you can. Record how many reps you did per set and next time try and beat that figure.

Suggest an article

Pages 1 2

 User Comments:

kosovich

Feb 3, 2009 7:00 PM

what the general opinion on reverse sit-ups??

herc

Jan 24, 2009 2:14 AM

its also advisable to do low back raises in order to work your lower back

peter

Jan 20, 2009 7:44 PM

i have a hard time getting myself to work on my lower back.

bb

Jan 13, 2009 10:44 PM

strong back
strong man

vince

Jan 9, 2009 3:02 PM

ive never had a girl hit on me because of my back :P

pain

Jan 8, 2009 10:52 PM

be a man

Name:
Email: (This is optional and will not be displayed)
Message:

NOTE: Shave Magazine accepts no responsibility whatsoever for the content of comments made by users or any of the repercussions that may arise from such comments.