In order to pump up the upper back, there is a special set of exercises. 10-15 minutes of daily workouts are enough to achieve excellent results. At the same time, do not forget about proper and balanced nutrition.
Necessary
- - dumbbells;
- - barbells;
- - bench.
Instructions
Step 1
Before starting a workout, ventilate the area in which you will be exercising. Fresh air will contribute to your results. In the summer, the window or window can be left open.
Step 2
Perform exercises on the upper back muscles smoothly, without jerking. In the first workouts, use additional equipment (dumbbells, barbells) with light weight. Increase the load gradually. This way, you protect your spine from injury and strengthen your muscles and ligaments.
Step 3
To pump up your upper back, do wide grip chin-ups. This is one of the main exercises that actively affects this muscle group. Try to feel tension in your back as you pull up. Take a standing position to do the exercise. Grab the horizontal bar with your upper grip. Place your arms slightly wider than your shoulders. Pull up your body with your back muscles, not your arms. Lock at the top point for a few seconds. Gently return to the starting position. Repeat the exercise 6-8 times, 3-4 sets.
Step 4
Do a barbell pull to your chest. For this you need a bench. Take the starting position lying down. Bend your legs at the knees, making an angle between the thigh and the body of 90 degrees. Keep your back straight. When pressing the bar, spread your elbows slightly to the sides. Remember to breathe correctly. When pressing - inhale, return to the starting position - exhale. Repeat the exercise 10-15 times, 3-4 sets.
Step 5
Try the bend exercise with a barbell on your shoulders. To do this, take the starting position while standing. Place your feet shoulder-width apart. Take the barbell with a wide grip and place it on your shoulders. During the exercise, bend your back slightly at the lower back. Shoulders and chest? straighten. Bend your legs slightly at the knees. Lean forward as you inhale, pulling your pelvis back. Please note: the body must be tilted due to the hip joint. After bringing the torso to a parallel position, return to the starting position. Repeat the exercise 8-10 times, 3-4 sets.
