How to pump up your back muscles | basic exercises for the muscles of the back

Pump the back muscles

Not only does the inflated back look amazing, it helps the athlete achieve his goal, greatly facilitates everyday life, protects the spine and provides posture!

Knowing how to  pump your back is a sacred duty of every athlete and athlete, regardless of the sport: pumped muscles of the back are equally necessary for powerlifters, swimmer, martial artists and especially for bodybuilders.

There is nothing more stunning than the well developed muscles of the back, wriggling like the roads on the map: wide dorsal, like the wings of a jet plane, and the muscles of the lower back. Be sure to warm up before training!

Few in the gym can boast of a swollen back. So let’s figure out how to properly pump your back, and what exercises to perform for your back muscles.

 

back exercises

 

Most visitors to gyms, neglect basic exercises for the muscles of the back, swinging mainly the pectoral and biceps, this is especially what beginners like to do, come into the hall and spend hours pumping their breasts and biceps. Not realizing that the real power in the “core” and this is the back and legs. It is the back of the man that gives the brutal features, and the appearance of strength, and not the biceps.

 

 

 

How to pump your back

And so to pump the back muscles, you need to perform all the same heavy basic exercises for the back (deadlift, pullups with weights and pull in the slope). These exercises are very effective for recruiting the total mass and strength of the back. When working on the ground, perform back exercises for 10-12 repetitions. Isolate exercises (thrust of the upper block, thrust of the lower block, t-pull on the simulator) include in the program after a sufficient set of the total mass of the muscles of the back. Back exercises can be combined in one day with deltas, pectoral or hands, the most optimal option with deltas.

See also: How to quickly pump the upper pectoral muscles?

Be sure when doing traction movements, focus on the work of the back, pull your back and not your hands – this is very important!

Anatomy of the back muscles (large back muscles):

  • Trapezius muscles (shagi, deadlift, tilt in slope)
  • The widest back muscles (pull-ups, rod pull in slope)
  • Back Rectifiers (deadlift, hyperextensions)

The rest of the back muscles, one way or another, participate in all the basic movements.

Basic exercises for the muscles of the back

1 Pulling up (with weights)

If you want to have a wide back, you can not do without pull-ups, this exercise well builds the widest muscles of the back “wings” in width, and not in thickness as with draft in slope. Especially effectively perform with a wide grip and with weights, in order to include the maximum number of muscles of the back, pull up a direct grip to the chest.

2 Deadlift

Static thrust is a difficult basic exercise, when working in which virtually all the muscles of the body are involved. Exercise gives a strong impetus to the growth of the trapezoid and is very weak for the growth of the broadest muscles, but it strengthens and pinches the muscles of the back straighteners.

3 Thrust rod rod in slope

This exercise gives the thickness of the latissimus muscles and the apparent volume of the entire back, as well as large round, rhomboid and trapezius muscles are involved. The best option for the back is the use of a straight grip with an average slope. From the slope depends on which area of ​​the back will be more load, the lower the slope, the latissimus muscles of the back, the higher the trapezium.

 

back muscles

 

Take the bar with a straight grip, slightly bend the knees and tilt the body forward, pull the rod toward you, pull the elbows to the trunk, at the top point, tighten the muscles of the back and hold, and slowly lower the bar back.

Additional exercises for the muscles of the back

1 Thrust dumbbells with one hand

Differences from rod pull in the slope is that you can increase the amplitude of the movement thus you can work harder muscles, the second is easier to concentrate on the back, because there is no excess tension in the lower back.

Put the shin of the leg on the edge of the bench, tilt the body forward, and with your right hand, rest at the other end of the bench, raise the dumbbell in exhalation, and lower the dumbbell to the starting position.

2 Shragi

Use dumbbells if you want to pump the upper and inner part of the trapezoid, for the lower and middle parts of the trapezium, perform the shags under a slight inclined forward.

Take dumbbells, stand up straight, arms at the seams, on exhalation raise dumbbells, pull the shoulders as high as possible, lock in this position for a second and return to the starting position. Do not rotate your shoulders during the exercise, it will only hurt you.

3 Thrust of upper block

Copies the usual pull-ups on the crossbar, including similar back muscles in work: the latissimus muscles of the back, trapezium.

4 Thrust of the lower block (traction with both hands to the abdomen on the lower block)

An analog of traction in slope, involves the same muscles in work.

Sit on the seat, take the hilt and rest your legs in the stops, knees slightly bent, the trunk vertically in the waist bend. On the inspiration, lean slightly forward with the lowered waist, on exhalation tighten the handle to the waist.

5 Hyperextension

Exercise for the development of the rectifiers of the back.

Fix on a special bench, on inhalation slowly lower as much as possible, on exhalation rise up to the line of the body with legs, do not allow the body to re-expand. To increase the load at the top, you can lock in for a few seconds.

 

muscles of the back

Back to back training program

  1. Lifting with burdening – 4 Approaches 8-12 Repetitions
  2. Traction in slope – 4 sets of 8-12 repetitions
  3. Deadlift – 4 Approaches 8-12 Repetitions
  4. Pullover – 4 Approaches 8-12 Repetitions

Back to back training program, option B

  1. Deadlift – 4 Approaches 8-12 Repetitions
  2. Pull-ups – 4 Approaches 8-12 Repetitions
  3. Static traction with a back grip – 4 Approaches 8-12 Repetitions
  4. Thrust of the upper block – 4 Approaches 8-12 Repetitions

Back to back training program, option C

  1. Lifting with a weight with a wide setting of hands – 4 Approaches 8-12 Repetitions
  2. Traction of dumbbells in tilt – 4 Approaches 8-12 Repetitions
  3. The traction of the horizontal block – 4 Approaches 8-12 Repetitions
  4. Pullover – 4 Approaches 8-12 Repetitions

The trained back will definitely thank you, so do not neglect these exercises.