Strenghting Back Muscles

[Super_Fly_Sam]

whats the best way to do this??

I've been told i need to work my back muscles to pull my shoulders back into correct posture.. what would be the best way to do this???

alsois there any way i can do strenghten themat home without weights???? like using body weight or something same idea as push ups and sit ups?

[jimbo1993]

wide grip pull ups

[sam1222]

yeah, push-ups, pull-ups,dips..put a heavy backpack on too and do squats.

[Big Harry]

whats the best way to do this??

I've been told i need to work my back muscles to pull my shoulders back into correct posture.. what would be the best way to do this???

alsois there any way i can do strenghten themat home without weights???? like using body weight or something same idea as push ups and sit ups?

Without weights pull ups (wide grip), good-mornings and hyperextentions are all great.

[Windigo]

Pull-ups, wide and close (wide adds back width close adds thickness), and deadlift.

The back is very important for boxing and often over looked. Its doens't play as much of a role in punching power as the chest and shoulder do but it still plays a role. And the wives tale is that while over devolped shoulders and chest slow you down mass in your back has no effect on your punching speed. Not sure how much faith I put inot that tale though.

[scurlaruntings]

Pull-ups, wide and close (wide adds back width close adds thickness), and deadlift.

The back is very important for boxing and often over looked. Its doens't play as much of a role in punching power as the chest and shoulder do but it still plays a role. And the wives tale is that while over devolped shoulders and chest slow you down mass in your back has no effect on your punching speed. Not sure how much faith I put inot that tale though.Interesting you say that. Bruce Lee believed the key to good punching power was in you're Lats.

[Windigo]

Interesting you say that. Bruce Lee believed the key to good punching power was in you're Lats.

I think its is where you can improve the most. While most athleats have fully devolped shoulders and chest the back is often under devolped. I remember being chastised in college for working my back one day. The coach insisted it was a secondary muscle and shouldn't be the focus of a whole day. I pretty much reminded him that I was the strongest player on his team by far and he should let me do what I do.

[scurlaruntings]

My double lat spread is legendary on ESB...

[Arka]

Pull your shoulder's back ?

Cable rows would help.

Bodyweight exercise would be hammer grip chins

[Only registered and activated users can see links]

[TheRock49]

Umm... Can we have skanks on our avatar?

[Goose]

the only things that i do for back now are pull ups, chin ups, pull downs, and rows.....squat too, but thats more lower body

try adding weight to pullup/chinup as well...and do full range of motion with controlled movements down, and explosive movements up....if you can add weight gradually

[Windigo]

the only things that i do for back now are pull ups, chin ups, pull downs, and rows.....squat too, but thats more lower body

try adding weight to pullup/chinup as well...and do full range of motion with controlled movements down, and explosive movements up....if you can add weight gradually

No pulls??? You must lift at a fu fu gym.

[Goose]

No pulls??? You must lift at a fu fu gym.

what you mean no pulls, all those exercise require pulling motion, rows? :lol:

[Arka]

Umm... Can we have skanks on our avatar?

I think so. :huh

[boxingtactics07]

doing pullups with different hand positions in a circuit fashion will easily develop the back you want. You don't need to do the bodybuilding shit.

[GNARL]

Rows, pull ups, external rotation, push ups, lat pull downs and holding good posture.

[elTerrible]

All those they said.

There is another one I do that I dont think is mentioned yet and I forget its name. Its almost the reverse of a pushup.


You need a fixed bar (such as one in a smith machine) that is about waist high and you grab it and hang with your chest under the bar facing up and your feet out and pull your chest up towards the bar keeping your body stiff the whole time.

I can only do 5-8 of them at a time cause theyre hard and I aint in top shape.

Anyone know what theyre called?

edit: ok nm I googled and theyre called supine rows/inverted rows

[scrap]

Heres a little thing might Help, keep the elbows locked :D [Only registered and activated users can see links]/uploads/10/DqxzN18rcV0

[Thumpa50814]

Umm... Can we have skanks on our avatar?
hahaa for Real!

[GNARL]

Rows, lat pull down, resistance band external and internal rotation, push ups, pull ups, deadlifts, good mornings.

[mgmark7]

Shrugs, squats and deadlifts in your routine will develop your back. Benching develops the pecs. The pecs pull the arms across the chest so just doing benching can cause that round shoulder look.

Iyengar yoga will help you to learn how to improve your posture as well teaching you how to stretch out properly. Might not be a popular thing to do here but it has huge benefits for your body.