![]() This double-duty routine incorporates free weights and machines, programs supersets and traditional sets, and leans into tension and “the pump” to build the ultimate upper body. Perhaps counterintuitively, narrow-grip pulldowns and rows tend to promote back width, while wide-grip horizontal pulling tends to promote back thickness. In bodybuilding, the muscles of the back are trained during vertical and horizontal pulling movements, along with a slew of single-joint accessory exercises. Major aesthetic back muscles include the latissimus dorsi, middle- and lower trapezius, and rhomboids. While the latter can only be achieved by reaching sufficiently low levels of body fat, developing all qualities depends on robust muscle growth, or “hypertrophy,” of the back muscles. ( 2) Credit: Merrick Lincoln, DPT, CSCS / YouTubeĪn impressive back has three key qualities: breadth or width, thickness, and definition. These fibers pull your arms down from the overhead position, as in pulldowns and pullovers. Less often discussed, but relevant to any lifter training for a top physique, is the inferior-most portion of the pecs - the lower costal fibers and abdominal fibers. ( 2)( 3)( 4) The upper-most part of the pec major, termed the clavicular head, is emphasized with shoulder flexion exercises and incline presses. Pectoralis major, the most prominent chest muscle, has two or three functional “subregions.” The sternocostal head is the largest portion and it is effectively trained during horizontal adduction exercises such as horizontal chest presses and flyes. ![]() Not only will lifters with bodybuilding goals need to perform chest exercises with sufficient intensity, but they will also need to ensure all areas of the chest are adequately targeted. Arnold’s chest had size and symmetry - attributes which are key to a well-developed chest. In his prime, massive and full pectoral muscles were among Arnold Schwarzenegger’s most impressive attributes. ![]() So buckle up, grab the plan, and get to work hitting just about everything above your hips using a handful of high intensity, highly focused movements. Better yet, they’re less likely to impair exercise performance compared to supersets targeting the same muscle groups. Credit: Anton Romanov / Shutterstockīy deleting the rest interval, these supersets allow you to get lots of training accomplished in less time. Training chest and back in the same session lets you use agonist-antagonist supersets - a high-dollar term for exercise pairings that hit opposite sides of your body with zero rest in-between. Ready for an efficient workout to build your upper body by creating a more sculpted chest and a more muscular back? Rethink your training week and step away from the usual workout split.
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