Exercises for the width and thickness of the back allow you to give a finished look to the figure. Avoiding such training, the athlete will not be able to achieve a harmonious development of the torso muscles. The creation of a massive back helps maintain the spine in an anatomically correct position. The result of training is the ability to withstand serious loads during the performance of physically hard work. Significantly reduces the likelihood of accidental injury.
Important points
During the exercise on the thickness of the back, athletes are advised to observe a number of rules:
- First, you should spend time perfecting the technique of movements using the minimum weight, which will subsequently make training effective and safe;
- Experienced athletes call the best solution the emphasis on basic exercises on the thickness of the back;
- the number of repetitions during classes with a maximum weight during one set should not exceed 4-6 movements;
- in order to achieve visible progress in a short period of time, loads should be periodically increased, increasing the mass of weights and reducing the rest time between sets;
- during exercises on the thickness of the back, it is more effective to pay attention to strict adherence to the correct technique than to increasing the number of repetitions.
In the process of training, you may experience a feeling of great discomfort. If the pain has a steady cutting character, you should abandon the exercise, allow the muscles to recover. It is reasonable to resume pumping the back using simple training options with minimal weights.
Incline Dumbbell Deadlift
Performing an exercise on the thickness of the back allows you to thoroughly work out the broadest muscles, rhomboid, large round, deltoid muscles. First, a leg bent at the knee, as well as a straightened arm, rest on a bench. The flat back is tilted forward, holding at an angle of 45 ° relative to the floor plane. With their free outstretched hand they hold the dumbbell. On inspiration, the sports equipment is smoothly pulled to the chest, bending the limb at the elbow. In the process of movement, the back muscles are kept in the most intense state. Having reached the chest dumbbell, slowly lower the load down on the exhale.
The effectiveness of exercises to increase the back is determined by the weight of the dumbbell. Use should be made as heavy as possible. Otherwise, the achievement of the expected result will be slow. When moving the dumbbell to the lower position, you should pay attention to the quality stretching of the muscles of the middle of the back. Work should not be performed solely due to biceps and triceps.
Lower block rod
It’s hard to imagine back training for thickness without this exercise. The lesson provides high-quality pumping of a wide range of muscles. The rear deltas, large round and wide musculature are included in the work.
How to inflate the thickness of the back using the traction of the lower block? The exercise is performed according to such a scheme:
- take a sitting position, turning around facing a sports apparatus;
- the legs are bent at the knees, firmly resting the feet on the floor;
- taking a deep breath, the arms of the lower block are pulled in the direction of the chest;
- elbows back;
- on exhalation they move to their original position.
Regular performance of exercises on the thickness of the back in the gym, following the right technique, provides an impressive muscular relief. During training, it is important to keep your back level, avoiding rounding of the spine. Otherwise, the risk of injury increases.
Chin rod
To increase the thickness of the back, resort to the next workout. In a vertical stance create a slight bend in the lower back. The feet are shoulder width apart. On outstretched arms, hold the bar of a moderately heavy bar with a medium grip. Take a breath, holding your breath. Sports equipment smoothly pulling in the direction of the chin. The elbows are set apart. Perform a bar signature of the chin bar. The positions are delayed for a couple of seconds. Slowly return to their original position on exhalation.
Experienced athletes are advised not to use exorbitant weight during training. The action will not allow to observe technical points. Athlete runs the risk of injury. Inadmissible moments are rocking the body, various kinds of jerks.
Horizontal thrust block to chest
Exercise belongs to the category of basic exercises for working out the broadest muscles of the back. Training is performed on the simulator in the form of a cable with handles connected to the unit.
First, they take a sitting position, turning to face the sports equipment. The back is held in position according to natural bends. The feet rest on the platform. The simulator is pre-adjusted according to a comfortable height and set a comfortable weight.
The grips of the device grab the palms. Having taken a breath, carry out draft of a cable in the direction of a chest The elbows are pulled back, pressing against the body. As you exhale, relax your hands and move to the starting position. They resort to training every other day. Compliance with such a schedule allows you to achieve the desired result as soon as possible.
Shrugs with a barbell
Another effective exercise for the thickness of the back is shrugs with a barbell. The lesson allows you to qualitatively load the trapezius muscles. The training is as follows:
- feet are shoulder width apart;
- the bar of the bar is held by the palms with a grip of medium width;
- make a slight bend in the lumbar region;
- gaze fixed in front of him;
- on inspiration, the shoulders smoothly raise up, not using the muscles of the hands in motion;
- at the final upper point, they are delayed for a couple of seconds;
- after exhaling, move the projectile to its original position on the elongated limbs.
During training, do not use too much weight. Since it will be difficult to move the shoulder girdle to the highest point. The back muscles will no longer participate in the movement.
Inclined rod pull
Athletes consider the exercise as one of the basic ones to achieve impressive thickness and width of the back. During training, the load falls on the broadest muscles, rhomboid and deltoid muscles.
The draft of the rod in the slope is done according to this principle. Legs are slightly bent at the knees. The back is tilted at an angle of 45 about the floor. The bar of the bar is held with an average grip on outstretched arms. On inspiration, the projectile is slowly pulled to the chest, bending its arms at the elbows. In movement, the muscles of the back are necessarily involved. The abdominal region remains in constant tension. After exhaling, they return to their original position. During training, it is important to keep your back steady to avoid injuries.