Need good back exercises.

[User203]

i just purchased a new bench, and it has pretty much everything but a lat tower. So since i cant use the lat i cant really work out my back. Any exercises i can do to work my back, and actaully get GOOD results. prefererbly same results you would get from a lat.

[theghost]

get some dunbells on each arm, and lay face down on the bench and lift the weights up....

[Imsocurious..]

Theghost shhh..

 

Okay, well theres a few exercises you could do... Bent over rows do wonders! or wide grip overhand pullups.. But bentover rows will really give your lats some size..

[User203]

im not really sure wat bent over rolls are. I looked some stuff up and it showed me one where u kneel 1 knee on the bench and lift a weight up just alittle above your back. I tried it and i could feel the burn, but what are bent over rolls?

 

Im just worried im gonna be training all my muscles and leave out my back leaving me muscualr in front and having a non sculpted back. You think even if i DIDNT specifically focus on my back it would sculpt it self as time went on or what? Since im working out arent i using my back muscles too? ( even if im not doing exercises that focus on the back)

[theghost]

yes the exersice you are doing is good, but do them with both hands, lay flat on your stomach and lift them.

[User203]

i think i saw that one too. Now when i do this one should i keep my arms strait? Becasue its kinda hard to always keep them strait.

[theghost]

just let them hang, and lift the weights to your waist while bending your arms to lift the weights.

 

 

when you start your arms are a good 180 degree angle, when you are done your arms are at a 90 degree.

[User203]

and this is DEFINATLY the CORRECT way to do it? The site i was at showed how to do the work out by an animated avatar type pic and it just looked like the person was holding their hands starit ALL the time.

 

And this exercise and combination of the other one i was talking about will give me the saem results i would get from lat??

[KillerKyle]

You can do pull-ups with the bench bar.

 

Position yourself as if you were going to do a bench press, but instead of benching, you are going to pull yourself up. It will be awkward at first but it will work.

 

Also, you can get a pull-up bar that wedges in the frame of a door.

[User203]

Ok hold up. If i do this bench press thing where i pull myself up on it will it give me CORRECT results and Good results?

 

How much for a door pull-up doorframe thing?

 

pull-ups are aimed mostly at back? Or what?

[KillerKyle]

It's a great place to start because you won't be doing all of your bodyweight. It will work you lats, rhomboids, mid-traps and biceps.

 

Form is key. Make sure that you do it in a slow and controlled manner. After you master that, move on to rows. You can use the barbell that came with the bench. Do some research on barbell rows for correct form.

 

Pull-up bars can't be that expensive. I am thinking around $20-30.

[theghost]

don't fo lats, that works only a small part of of your back, bicepts, and shoulders.

 

 

Do the ones I told you, the work your entire back!

IF you keep at it you will have a nice rip back within 4-6 months. Don't do them every day, do them every other day, and take weekends off. But when you do them do like 3-4 sets.

 

 

You can do the one where you put your knee on the bench, and lift with one arm, or you can do both arms at the same time they way I told you.

[KillerKyle]

I don't want to get into a pissing contest but pull-ups from any angle work the lats.

 

I am a personal trainer and have done extensive study on body mechanics. I am not trying to put anyone down though.

 

The only shoulder involvement in a pull-up is posterior deltoid.

[theghost]

what about latissimus (I think thats how you spell it)?

[KillerKyle]

The Latisimus Dorsi is the prime mover. The Biceps and Posterior Deltoid are synergists.

[User203]

OK SO i should do the following. pull ups on my bench bar, lay face down and lift weights above my back, kneel on my knee and lift one arm at a time, and is that all? What were you telling me to do kyle?

 

these 3 back exercises should sculpt the back.?

[theghost]

yes they should work....

 

And the one you lay face down, you don't lift above your back, you lift the weights till tell rise to your waist.

[User203]

on this one its ok to slightly bend your arms correct.? any way i should hold the bench press bar or will i focus on back no matter how i hold it.

 

the lift on bench bar will focus on back, biceps, and tris right?

[KillerKyle]

A pull-up is going to work your lats and biceps.

The bench press is going to work the pecs and triceps.

 

As a general rule, pushing exercises will involve the triceps in some way.

Pulling exercises will work the biceps in some way.

 

The only exceptions are flys, which is performed with straight arms.

 

As far as the pull-up goes, it will work your back no matter which way you hold the bar. You can do a pull-up with the reverse motion of a bench press or having your elbows facing forward and pulling up.

 

Don't concern yourself with "best" exercises, just worry about doing these exercises correctly. Master one or two exercises before you try others.

 

I take it that you are young which means that you really need to create a good foundation. Good form now leads to good form later. Bad form now will lead you into nagging injuries and poor results.

[User203]

so i should for SURE do te pull ups on the bench press? And this will FOR SURE work my back and sculpt it?

[theghost]

OK SO i should do the following. pull ups on my bench bar, lay face down and lift weights above my back, kneel on my knee and lift one arm at a time, and is that all? What were you telling me to do kyle?

 

these 3 back exercises should sculpt the back.?

 

Do all the above....they should workout your whole back.

[User203]

will these exercises work better or just as good as lats? Are these exercises a better work out for my back or is lat the only way to get quick results?

 

 

 

ANYONE know where i can purchase saftey spotters for my bench??????

[theghost]

they are actually better, because they work more your back than the lats, and you just don't get quicker results with a certain exersisce.

 

Buy dunbells, and use then for your chess...no need for spotter, but if you do you can find something at ebay

[User203]

well if i want to BULK up i need to be maxing out and pushing my limits with the bench press. Im worried that one day i might just accidently drop it and well.... ( without the smile at the end)

 

 

 

 

EBAY didnt have spotters. Do they sell individual spotters for benches or what?