Back training program in the gym (Working diagram). Back and shoulder training in one day - who is this split suitable for? A set of exercises for the back and shoulders

A wide back has always been and will be the calling card of not only a bodybuilder, but any athlete. An athletic physique is determined more by the V-shape of the torso than by the volume of the biceps. Therefore, it is necessary to treat the development of the back thoroughly from the very beginning of training, realizing which of the exercises affects the development of thickness and which of the width of this muscle group. Below are the best exercises for the gym.

How to pump up your back in the gym: features of training for men

1. At the beginning of training, do not chase too much weight., the fact that the working weight for the back is large, the quality of the form and the growth rate will not increase in any way.
2. To start bring your technology to perfection, work 12-14 repetitions for 3 sets.
3. Back muscles It is enough to train once a week, while the effectiveness will not decrease, but on the contrary, the muscles will have time to recover qualitatively and continue to grow.
4. After a month, you need to add weight and work in the following mode: 8-12 repetitions, 4 sets. At the same time, the number of exercises and the complexity of the technique should increase.

Top 7 best back exercises in the gym

1. Pull block behind the head

The exercise develops the width of the back and is performed in a special block simulator. To do this, you need to install a wide handle for traction from the upper block.

1. While standing, grab the handle with a wide grip - wider than shoulder width.
2. Sit on the seat, place your thighs under the special bolsters for support, if they are provided for by the design.
3. Hold the handle above your head with your arms straight.
4. Exhale, bending your elbows, and place the handle behind your head. to the level of the back of the head, but not below the neck. At the lowest point, bring your shoulder blades together. The pull should be performed using the efforts of the back muscles, not the arms.
5. As you inhale, smoothly return your arms up to a position with straight elbows.

• Do not touch, much less hit, the cervical vertebrae with the handle.
• Perform the downward movement a little faster, but not sharply, and upward more slowly - without jerking the shoulder joints.
• Perform the exercise concentrated; inertia, that is, rocking, is inappropriate here.

2. Wide-grip rows

The row is performed in the same machine as the previous one, only the row is changed to the other side - in front of you.

1. Grab the bar with a wide grip while standing.
2. Lower your pelvis onto the seat, extending your arms straight with the bar above your head. Place your thighs under special rollers.
3. Tilt your body slightly at an angle back, but don't bend at the waist.
4. As you exhale, bending your elbows, pull the bar toward your collarbones, rounding your chest and bringing your shoulder blades closer together. The movement is performed using the strength of the back.
5. As you inhale, slowly straighten your elbows, maintaining the tilt of your body.

• Do not jerk either above or below.
• Control your lower back and the entire spine as a whole, try to bend only the thoracic region.

3. Reverse Grip Rows

This exercise is aimed at developing the thickness of the back muscles. With this technique, you are more involved in the work, so make sure that it is not your arms that take most of the load on yourself, but your back.

1. While standing, grab a wide bar with a reverse grip from below, the width of your shoulder joints.
2. Lower your pelvis onto the seat, lock your hips and tilt your body back slightly, as in the previous version.
3. With an exhalation, pull the bar to the upper clavicular part of the chest, additionally arching the chest with a “wheel”.
4. As you inhale, slowly straighten your arms, fully extending your elbows.

• Maintain your body tilt.
• Do not reach for the bar with your entire torso.

4. Row of a horizontal block to the belt

Another exercise performed on a block machine that develops the thickness of the back muscles.

1. Sit on the seat and rest your feet in front of you on special supports, slightly bend your knees.
2. Grab the pre-positioned row handle with a close grip, then pull the block towards you, straightening your torso, keeping your spine vertical.
3. Keep your elbows straight.
4. As you exhale, stretch the handle toward your stomach, bringing your elbows as close to your body as possible. When bringing the handle closer to your stomach, bend your thoracic region in order to maximally involve the back muscles in the work, bring your shoulder blades closer to each other.
5. As you inhale, slowly straighten your elbows without changing the position of your torso and knees.

In this exercise, it is important to bend the chest when pulling to the waist, otherwise the arm muscles will be more stressed than the back.

5. Pull of the lower block of the crossover to the belt

Video about training back muscles in the gym

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Back training is a fundamental factor in the further development of an athlete’s muscle growth. The back corset is involved in almost all basic exercises, and in terms of size this muscle group takes second place, second only to the legs. How to train correctly and what exercises to choose for the back? Let's look further.

General Anatomy

Before choosing exercises to strengthen your back muscles, let's understand the anatomy of this part of the body. As with the pecs, the back is not one muscle, but a group of different muscles responsible for different joints. Most of them are deep back muscles, responsible for fine motor skills of the torso. It makes no sense to train them separately, since they are already involved in almost all exercises to strengthen the back.

If you do not take into account the deep muscles, then all the back muscles can be divided into several groups:

1. The latissimus dorsi muscles are responsible for bringing the arms together. They consist of two bundles: the middle one (responsible for the thickness of the back) and the lateral one, located next to the serratus muscles (responsible for the appearance of the so-called “wings” of the athlete).
2. The rhomboid muscles of the back are located in the upper layer and run along the entire back. Responsible for retracting the scapula backwards. Consist of three different beams, each of which works with any movement.
3. Trapezius muscles of the back. Responsible for rotation in the shoulder joint. They consist of three beams: middle, upper and lower.
4. Lumbar muscles. Despite the fact that they cannot be called the largest, they are responsible for stabilizing the body and require separate in-depth study, because form a muscular corset that holds the human body in a straight position. Participate in almost all exercises as a fixing stabilizer of the body.
5. The trunk extensor muscles are thin muscles that run along the entire spine. Correct posture and keep the body straight. Participate in all types of rows with a tilted body.

To work all these muscle groups, you need an integrated approach. In this case, it is advisable to work each muscle group from different angles, which will ensure local growth of the muscle group.

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The general principles of back pumping are very specific and require strict and strict adherence to certain rules.

1. Do not use basic exercises in the first months of training. The reason is that under large muscle groups lie a huge number of small muscles, which are easy to injure if the muscle corset is not developed enough. This is why any trainer will recommend using back exercises with dumbbells or exercises on a block machine in the first month in the gym. Isolation load allows you to use fewer small muscle groups and has a fixed amplitude, which is safe when working with light weights. Only when you have prepared your muscle corset for serious loads can you proceed to the classics in the form of deadlifts and bent-over rows.
2. If you want to increase the result of the deadlift, do not use the deadlift. No matter how strange it may sound, the most powerful exercise for the back muscles - the deadlift - does not allow for a constant progression of loads. This is because the psoas and accessory muscles tire faster than the rhomboids. Therefore, if you are stuck, you should work on all the auxiliary back exercises in the gym and only then return to the deadlift.
3. Strict technique. Unlike strained muscles of the arms or legs, sprains and micro-dislocations of the back are fraught with prolapse of a hernia or problems with the spine in the future. It is better not to chase weights and not to perform exercises in the borderline technique: this is dangerous to your health.
4. Large muscles respond well to heavy weights. Even if constant growth is not your goal, remember that high repetitions with low weight will not help train your back.
5. Do not use a safety harness. Although this is an important safety feature in training, the belt restricts movement in the lower back, causing the psoas and back extensor muscles to stop participating in the exercise. It is better to use lighter weights and choose a smoother progression of loads.
6. Base + insulation. Like any other large muscle group, the back is trained in 2 stages. First, basic pre-exhaustion with extremely heavy weights, then targeted strengthening of the muscle group in the simulator. This provides a greater load, and therefore a greater .
7. Don't use two basic exercises on the same day. Avoid combining deadlifts and bent-over rows, as well as deadlifts and sumo rows.

Exercises

A set of exercises for the back traditionally consists of basic exercises, although most trainers do not recommend starting with the basics for the reasons described above. Let's look at the full range of exercises for the gym and at home.

Basic

To work out the back in a comprehensive manner, four main exercises are traditionally used.

• Deadlift. The main exercise in CrossFit. It engages all major muscle groups with a serious emphasis on the rhomboid back muscles. First of all, this exercise develops the thickness of the back.
  

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• Pull-ups. Home version of bent over barbell row. It features a low risk of injury and a fixed body weight, which allows you to work your back in multi-repetition sets. For progression of loads, weights are used. The main focus of this exercise is on the latissimus dorsi muscles.
  
  
• Bent-over barbell row. A heavier version of pull-ups that features strict technique and heavier weights. The main load falls on the lats; Depending on the angle of inclination and width of the grip, you can work out both the thickness and width of the back. Works great on the bottom!
  
• Barbell row to the chin. The only basic exercise with an emphasis on trapezius exercises.
  
  

  Insulating

  But the number of exercises for isolated back work is much greater. This includes working with simulators (pulling blocks), types of shrugs, and even a cheating version of biceps pumping, which was used by Arnold Schwarzenegger.

  The main task of isolation exercises is not only to provide a suitable load on the target muscle group, but also to work out small deep muscles that are not involved in basic exercises due to a different amplitude.

  Traditionally, there are 3 main isolation exercises in the gym for the back.

  • Wide grip vertical block row. Preparatory exercise for bent-over barbell rows.
    

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  • Pull a horizontal block to the belt. A good alternative to deadlifts.
    

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  • An exercise that works the upper trapezius.
    
    

    Exercises at home

    It's not easy to train your back at home. This is due to the anatomy of movements. It is not possible to repeat them without weighting or a special load. And those exercises that allow you to load your back using your own body without special equipment are ineffective when it comes to serious loads. Let's look at some basic back exercises at home.

    • Pull-ups. A serious complex exercise that can be performed even without a horizontal bar. It is enough to have a strong door that can support your weight. You can also use any other similar devices.
      
      
    • Boat. A good exercise that develops the rhomboid and latissimus dorsi muscles. The technique is extremely simple: lie on the floor, slightly raise your outstretched arms and legs.
      
      
    • Bridge. A static exercise with your own weight that perfectly develops back extensors without injury. Suitable for recovery or maintenance training. It is recommended for anyone who wants to develop not only strength, but also flexibility of the back muscles.
      

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    • Farmer's Walk. This exercise is in the home category because it can be performed with any home weight. All you need to do is take 2 thick bags, fill them evenly with books and get started. Develops all muscle groups with an emphasis on the trapezius muscles. There are options in the form of lunges, which additionally load the leg muscles.
      
      

      Exercises in the gym

      To develop your back, the gym provides a huge range of different exercises, both with free weights and with specialized equipment or exercise machines. Let's look at the basic training exercises that develop your back:

      • A safe analogue of full pull-ups. It has a more isolated load due to the exclusion of the abdominal and leg muscles from work.
        

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      • Reverse grip lat pulldown.
        
        

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      • . An excellent basic exercise that works all muscle groups with a serious emphasis on the rhomboids. It has no analogues for home use or with free weights. It is considered the most natural exercise for working out the back with the least trauma.
        
        
      • Crossover traction. It is performed similarly to deadlifts in a block machine. The key difference is the freer amplitude. Thanks to the adjustment, the lats and diamonds are worked at a more complex angle. Ideal for those who do not perform basic exercises for one reason or another.
        
        
      • Lower crossover traction.
        
        
      • Hyperextension. The only serious isolating exercise in the gym that will strengthen your lower back and reduce the risk of deadlift injuries in the future.
        

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        Complexes for back development

        Let's look at the main training complexes for developing the back in the gym and at home.

        Note: the table does not contain circuit training, because... their main task is not to use the back muscles, but to give a powerful hormonal anabolic boost for the further formation of the body.

        Complex	Exercises	Task
        Lat split	Cheating biceps curl - light weight.	The main task is to focus on the lagging lats. Excellent for increasing the number of pull-ups and width of the back by developing the wings. Biceps curls are used to increase arm flexor strength to relieve weight restrictions.
        Split into diamond shapes	Warm-up deadlift – 20 times empty bar. Block pull to the belt 5*20 Clean biceps curl on Scott bench 3*8	A good complex for working out the thickness of the back, heavier, but providing a serious basis for further training in any sport. Biceps training allows you to increase working weights in the future.
        Profiled training	Warm-up deadlift – 20 times empty bar. Deadlift 5*8 (70% of the rep maximum). Block pull to the belt 5*20 Bent-over barbell row 5*8 (70% of the repeated maximum). T-bar row 5*5 (60% of maximum) Pull of the upper block behind the head 5*20. Pulling the barbell to the chin 5*5 Shrugs with dumbbells 3*3 (maximum possible weight) Hyperextension max*max	Suitable for athletes who can afford to dedicate a full day to back training. The best option for professionals.
        Preparatory	Lat pulldown or pull-ups 3*12 Horizontal block pull 3*12 Hyperextension max*max	It is used in the first month of training, since the muscle corset is not yet ready for specialized circuit training. Optimizes the tone of small muscle groups.
        Restorative	Bridge 5 – for a while Farmer's Walk 100 Steps with Light Weight Hyperextension max*max Negative pull-ups on a machine with a counterweight 5*3 Tilts of the body in different directions Hanging on the horizontal bar for a while	Suitable for restoring muscle tone after a long break or after an injury. All weights and number of repetitions are individual. After completing the recovery course, it is recommended to study for another month according to the preparatory complex.
        Home	Pull-ups Raising arms with a chest expander Pull your own weight using a rubber band. Horizontal pull-ups with harness Farmer's Walk Basket Shrugs with any available weight Pull any available weight	Everything that can be squeezed out for your back at home in order to at least somehow seriously load it.

        Exercises with non-standard equipment

        If you have a chest expander, fitball or rubber band on hand (), choose the appropriate one from the exercises presented. They will significantly diversify your load and allow you to work your muscles at a more natural angle. Suitable for both home and hall.

        1. Reduction of shoulder blades with a chest expander. A unique exercise that simultaneously works the rhomboid and latissimus dorsi muscles. It is considered one of the heaviest. It has the maximum natural amplitude for a person.
           

           Results

           And finally, I would like to debunk one popular women’s myth that exercises for losing weight on the back do not exist. The back can lose weight, that is, atrophy under specific loads during drying and when adjusting the diet. For example, if you use multi-repetition training. But the back itself does not lose weight, the muscles simply acquire tone and look toned. As for local fat burning, it doesn’t exist either. Therefore, instead of torturing yourself with ineffective exercises, it is better to delve into nutrition and try to combine serious basic complexes with a caloric deficit in nutrition.

To effectively and quickly pump up your shoulders and back, you need to adhere to a certain training schedule, as well as perform special exercises that will help increase the muscle mass of this particular muscle group. Your back and shoulders should be trained regularly and with a weight that suits you individually.

In this article we will tell you how to properly strengthen your back and shoulders at home and in the gym using various exercises. Several training programs proposed in this article will help you decide which exercises you can use to pump up your deltoids. Each of the complex shoulder exercises will help pump up the entire shoulder girdle and all the deltoid muscle bundles.

The human body consists of a large number of muscles. The main ones are the chest, back, shoulders, legs, arms and abs. Each of them contains many auxiliary muscles that are involved in working with large muscles.

In this case, you need to pump up the muscles of the back and shoulder girdle. During exercise, muscular systems can and should be combined. Many experts believe that you need to combine one large muscle system and one small one in one workout. For example, back and biceps. The training should begin with the large muscle system, because a small load at the beginning of the lesson will lead to poor results from the large one. Therefore, many people believe that it is impossible to train two large muscle groups in one day. For example, chest and back.

Many experiments were carried out, during which they found that the back and chest can be pumped together, only the chest needs to be loaded first.

Why shouldn’t you pump your back and chest together? Because if a person pumps up both his chest and back one day, then the next day he will have to pump up his arms, that is, triceps and biceps. It is not wise to train two large muscle groups first and then two small muscle groups. In addition, a large amount of anabolic hormones, such as testosterone, growth hormone and others, are released precisely when training with heavy weights. Therefore, when training large muscles, their greater synthesis occurs.

Scientists conducted an experiment in which one group of people trained just their biceps, and the other group trained their biceps after training their legs. As a result, it was in the second group that a much greater release of anabolic hormones was detected.

There are three large muscle groups functioning in the human body: chest, legs, back. They need to be supplemented with small muscle groups: biceps, triceps, deltoids (shoulders).

The result is three main examples of splits:

• back-biceps;
• chest-triceps;
• legs-shoulders.

It is advisable to train in this sequence in order to save strength for subsequent sessions.

Next combination:

• back-triceps;
• chest-biceps;
• legs-shoulders.

This combination is similar to a full body.

Basic exercises

You need to start training with basic exercises. Let's consider them further.

Sitting lat pulldown to the chest

This exercise is the main one for pumping up the shoulder sector and muscles. The goal is to expand and tighten the muscles of the back and deltoids (shoulders). When performing this exercise, you need to focus on the work of these muscles. If you include biceps in the work, you will not get the desired effect from the workout.

Performance:

1. You need to grasp the bar with straight hands; bending them is not recommended.
2. Hands should be used as hooks. In this case, use only the forearms and broad muscles.
3. Try to take this position, while contracting the broad muscles as much as possible, and then slowly return to the starting position.
4. First, do ten to fifteen reps to warm up using light weights.
5. Next, do three heavy sets, gradually increasing the weight.

Raising dumbbells to the sides while bending forward

This will help you tone your shoulders and back in the best possible way.

Performance:

1. To perform this exercise in a standing position, you first need to slightly spread your legs and bend your knees.
2. The torso needs to be tilted forward, arching your back at this time.
3. Dumbbells should be held in hands that are slightly bent at the elbows.
4. You need to inhale and move the dumbbells to the sides.
5. After completing the reverse movement, exhale.

This exercise mainly works only the deltoids, especially the back of them. By bringing your shoulder blades together at the end of the session, you also activate the lower and middle parts of the trapezius muscles of the back. The same exercise can be performed while lying on an inclined bench, resting your chest against it.

Vertical thrust

This is another effective exercise for pumping up your shoulders and back muscles.

Performance:

1. To perform it, you need to take a standing position and place your feet shoulder-width apart. The back should be straight, and the bar of the barbell should be located below, near the hips, with an overhand grip.
2. Next, you need to inhale and stretch the bar up along your body, while raising your elbows to their maximum height, until the bar touches your chin.
3. Then you need to slowly return to the starting position, while gradually straightening your arms.
4. After finishing, exhale.

While performing the exercise, try not to make sudden movements. It mainly works the upper trapezius muscles of the back and the deltoids, brachialis and forearm muscles. It trains the sacrolumbar muscles and buttocks less. Please note that the wider the grip, the more the deltoid muscles will be activated, and the less the trapezius muscles.

Proper organization of training

To ensure maximum benefit from your workouts, follow these rules:

1. It is better to make up a workout of basic exercises that are aimed at working the entire delta. It is necessary to inflate a separate bundle only if the load placed on it was not enough, and it began to lag behind the rest in development. In other cases, isolation exercises are not necessary.
2. You can exercise both in the gym and at home. The main thing is that dumbbells and a barbell are present during training. The weight needs to be selected so that with one approach you can do at least eight or ten lifts.
3. It is not recommended to take too much weight to give the shoulders definition and width. It is necessary to increase loads by working with heavier equipment when the main goal is to increase muscle strength. In this case, you need to lift the devices from five to eight times and perform it in four to five sets.
4. Beginners are advised to master and become automatic in performing one or two basic presses. They perfectly train the deltoid muscle and provide an even load on the entire shoulder girdle. When it is sufficiently trained, it becomes clear which of the beams requires more training. During this period, isolation exercises can be added to the training, which are chosen depending on which muscle group needs additional work.

Relief exercises

This training consists of seven stages:

1. Seated military press - 4 sets of 8-12 reps with a two minute break.
2. Standing dumbbell raises - superset: 3 sets of 10-12 without rest.
3. Bent-over dumbbell raises - 3 sets of 10-12 with a rest of 60-90 seconds.
4. Raising your arm in front of you in a crossover - 3 sets of 10-12 without rest.
5. Crossover chin pull – 3 sets of 10-12 with a rest of 60-90 seconds.
6. Hand raises in the butterfly simulator - 3 sets of 10-12 without rest.
7. Raising your arms to the sides using an expander - 3 sets of 10-12 repetitions with a rest of 60-90 seconds.

Shoulder training program

This training program consists of seven effective shoulder exercises.

Standing barbell press

This is the main exercise for training the shoulder muscles. The main role in it is played by the emphasis on the middle delta bundle. But pumping of this area occurs only with the active participation of the anterior and posterior bundles.

How to do:

1. Stand up straight and place your feet shoulder-width apart.
2. Take the projectile with a straight grip and lift it to chest level.
3. Raise the projectile, exhaling at the end point.
4. To have a break.
5. Inhaling slowly, lower the barbell to its original position, that is, to chest level.

General tips for doing this:

• It is not recommended to take the maximum weight;
• your back needs to be slightly arched;
• Dumbbells can be used as a projectile.

Bench Press

This is a basic exercise that fully helps pump up the muscles in the shoulder girdle. Unlike the previous one, it must be performed in a sitting position.

How to do:

1. Sit on a sports bench.
2. Arch your back a little.
3. Take the projectile with a wide grip.
4. At the same time as you exhale, lift the barbell while fully straightening your arms.
5. While inhaling, lower the projectile behind your head.

General tips for doing this:

• The bench press must be performed slowly;
• You can diversify the exercise by lowering the projectile behind your head and towards your chest.

Dumbbell press

Ideal for pumping up the deltoid muscle at home. The exercise is not only effective, but also accessible, since it is performed not with a barbell, but with dumbbells. Exercise with this sports equipment is also suitable for those who, for some reason, do not have the opportunity to work out in the gym, but want to pump up their shoulders.

How to do:

1. In a sitting position on a bench with your back, keep your back straight and straight.
2. Make sure your chin is parallel to the floor and your gaze is straight.
3. The projectiles must be kept at eye level.
4. Extend your elbows and make sure they are under your hands.
5. Exhaling, squeeze the projectiles upward.
6. Without turning your hands, bring the dumbbells together at the top point.
7. Then hold for a few seconds.
8. Inhaling, slowly return to the starting position.

General tips during implementation:

• hands should move in the same plane;
• Sharp straightening of the arms at the extreme point should not be allowed to avoid adverse effects on the elbow joints;
• It is also not recommended to bend back or bend your back.

Arnold press

A classic in bodybuilding, a very effective exercise. It is called that because it was mandatory in the training of Arnold Schwarzenegger, the successful owner of a sculpted and beautiful body.

How to do:

1. Sit on a bench and press your back to the back.
2. Bend your knees so that they form a right angle.
3. Spread your legs wide and place your feet as far as possible on the floor.
4. Then raise the dumbbells to neck level.
5. Bend your elbows at an angle of 90 degrees and turn your palms towards you.
6. Exhaling, squeeze the projectiles vertically upward, while turning your hands outward with your palms.
7. It is necessary to ensure that the palms are directed forward at the extreme point.
8. Inhale and return the projectiles smoothly to the starting position.

General tips for doing this:

• It is better to perform the task with lighter dumbbells;
• The elbows at the extreme point should be left slightly bent and not straightened completely;
• The press must be performed straight and without stopping in the lower position;
• Acceleration and jerking should be avoided to avoid additional stress on the spine.

Lateral dumbbell raises

Perfect for training at home. The training is isolating and is performed to train and pump up the lateral side of the delta.

Starting position:

1. Get up from the chair and lean forward a little.
2. Next, you need to lower your hands with dumbbells down.
3. Take a deep breath and spread your arms shoulder-width apart.
4. Raise the back of the dumbbells at the farthest point.
5. Exhaling, lower your arms to the starting position.

General tips for doing this:

• Cheating is unacceptable. If there is cheating during the execution, muscles of a completely different group are activated. In this case, the result decreases.
• the entire load should be concentrated on the shoulders.

Bent-over dumbbell raises

Aimed at training the back muscles of the shoulder girdle.

How to do:

1. Standing straight with dumbbells in your hands, you should lean your body forward at an acute angle.
2. At the same time, lower your hands down.
3. Taking a deep breath, spread the projectiles to the sides and reach them to the maximum possible height.
4. As you inhale, return your hands to the starting position.

Tips for doing it:

• at the extreme point of lifting, the front part of the projectile must be tilted forward slightly;
• You need to keep your back straight and bend your lower back slightly;
• Do not round your back to avoid injury.

Raising the barbell to the chin

It is mainly aimed at training the middle delta, but it also pumps the trapezius muscles.

How to do:

1. Standing straight, you need to take the barbell with an overhand grip, holding it down.
2. The distance between the palms should be about two fists.
3. When exhaling, you need to lift the projectile to your chin.
4. Hold the barbell in its extreme position.
5. Inhale and return to the starting position.

Tips for doing it:

• elbows should be constantly apart;
• you need to rise strictly in a vertical position;
• you cannot bend your neck and back;
• the chin should be horizontal;
• when lifting the barbell to the chin, the bar must be raised above shoulder level;
• the weight of the apparatus should not interfere with the correct execution of the exercise.

Exercise sets

On the front delts

If you often pump up your chest, then you probably have a well-developed part of the front delts. They are activated in all pressing exercises, especially when performing them in an incline position. But relatively weak anterior deltoids can hold back the chest muscle growth process. This complex will help correct this situation.

A minimum of 48 hours should pass between chest and shoulder training to allow the muscles time to fully recover.

1. Seated overhead press - 4 sets of 8-12 with a two minute break.
2. Arnold press - 4 sets of 8-10 with two minutes rest.
3. Lifting dumbbells in front of you - 3 sets of 10 for 60-90 seconds for rest.
4. Raising your arm in front of you in a crossover - 3 sets of 10-12 with 60-90 seconds for rest.

For middle deltas

To make your shoulders wider, you need to develop bundles of deltoid muscle mass. These tasks need to be completed at the beginning of training, when energy is still at a high level. You can alternate this program with a more balanced delt training, for example, mass training.

The set of exercises consists of four stages:

1. Seated overhead press - 4 sets of 8-10 with two minutes rest.
2. Barbell row to the chin - 3 sets of 8-10 for 60-90 seconds for rest.
3. Raising the dumbbell to the side with one hand - 3 sets out of 10, with a few seconds to rest.
4. Raising dumbbells to the sides in a standing position - 3 sets of 10-12 for 60-90 seconds for rest.

On the rear delts

The posterior deltoid muscle mass often lags not only in beginners, but also in experienced bodybuilders. They don't get as much stimulation as the front and middle delts, which are targeted in chest exercises and shoulder presses.

To develop the rear delts, you need to perform a set of tasks for 4-8 weeks or alternate it with a more balanced shoulder workout.

The set of exercises consists of four stages:

1. Overhead press - 4 sets of 8-10 with a two-minute break.
2. Dumbbell raises to the sides in a seated position in an inclined position - 4 sets of 8 with a 60-90 second break.
3. Crossover raises - 3 sets of 10 with a few seconds break.
4. Arm raises in the butterfly simulator - 3 sets of 10-12 with a 60-90 second break.

Exercises for mass

One of the effective methods of pumping up your shoulders in the gym is working with heavy weights. But you need to approach training correctly to avoid injuries. To do this, you need to do a good warm-up and follow the step-by-step technique of performing the exercises.

To build shoulder mass, you should always start your workout with the most difficult exercises, such as overhead presses, which help you lift more weight. Next, perform single-joint exercises on each of the three deltoid muscle bundles: anterior, middle and posterior. This will help create a foundation for working on muscle growth, but only if you maintain your overall training volume.

When pumping up your shoulders, you can make your workouts more challenging in several ways:

1. For the overhead press, start by using dumbbells, which are more difficult to balance and allow you to move through a greater range of motion than a barbell.
2. It is necessary to perform a reverse pyramid, as it provides a chance to do more sets with muscle failure.
3. For the first two sets, use a fairly heavy weight in a low rep range. This is necessary in order to gain weight. As fatigue increases in the following approaches, reduce the weight by about 5 kilograms. The last two, hardest sets should be performed with a safety net so you can maintain technique.
4. Because the front delts do a lot of the work in chest training and the middle delts bear the brunt of the weight in the overhead press, often the rear delts remain small and weak. In this workout, pumping your shoulders occurs when you have a lot of strength in reserve. During this time, try to change the sequence of single-joint exercises, based on your weak points. If you are sure that all of your delta bundles are developed in the same proportion, then simply perform the exercises in a different location in each lesson.

Mass training program

The shoulder mass training program consists of five stages:

1. Dumbbell overhead press - 4 sets of 6, 8, 10 with a two-minute break.
2. Barbell row to the chin - 3 sets of 8-10 with a two-minute break.
3. Seated bent over dumbbell raises - 3 sets of 8, 10, 12 with one minute rest.
4. Dumbbell lateral raises in a standing position - 3 sets of 8, 10, 12 with one minute for rest. After rest, breeding continues.
5. Lifting the barbell overhead with straight arms - 3 sets of 8, 10, 12 with one minute for rest.

The training program if the shoulders do not grow consists of five stages:

1. Pull-down of the lower block to the side with one hand - 4 sets of 8-10, with a few seconds to rest.
2. Lifting the barbell in front of you with outstretched arms - 3 sets of 10 for 60-90 seconds for rest.
3. Arm raises in the butterfly simulator - 3 sets out of 10 with a few seconds break.
4. Overhead press in the simulator - 3 sets of 8-10 with a few minutes of rest.
5. Barbell row to the chin - 3 sets of 10-12 with a few minutes of rest.

Supersets

A superset is when an athlete performs two muscle exercises in a row without rest. Examples of antagonist muscles are the biceps and triceps: the first flexes the arm at the elbow joint, and the second extends it. The pectoral muscles push the arms, and the latissimus dorsi muscles pull them.

Technically, doing a superset is easy: you just need to combine two exercises into one and perform it without rest. When one super series comes to an end, you need to take a short break and then start a new super series.

• After performing the biceps curl, you can immediately begin performing arm extensions on the block. This is an example of a superset on antagonist muscles.
• After bench press, you need to immediately start lifting the dumbbells while lying down. This is an example of working the same muscle group.

When you perform multiple supersets on one muscle system, your arm muscles will increase in volume and become stronger. This will be observed only at first; soon they will decrease to the previous volume that was before they were pumped.

Why use supersets

The main reasons for using supersets in training:

1. Muscles recover more quickly during exercise. This happens because in a superset all antagonist muscles are activated. Scientists believe that when a tired muscle receives a small load, it recovers faster.
2. More active supply of muscles with nutrients. In the process of stopping the load, blood begins to move away from the muscle, and with it oxygen and nutrients. But with the assistance of this moment, the blood continues to actively supply nutrients.
3. Supersets are a great way to make changes to your training routine. They also help save time. Having them is especially important when you don’t have a lot of time and you intend to conduct classes quickly but effectively.

How to properly use supersets in training

When performing a superset, you don’t need to chase weight. In any workout, you can choose a weight that will help you technically complete all repetitions and approaches. Volumetric training will provide your muscle mass with new growth stimulation and force you to adapt in a new way.

It is not recommended to do supersets frequently. They won't work well. For one muscle group, you can perform a superset once a week or once every two weeks. You and your muscle mass need to have a period of time to recover, as increasing the intensity of your training using these methods will place significant stress on your muscles and nervous system.

In training, supersets can also be used at the stage when you are trying to lose weight, burn excess fat, as well as during the stage of gaining muscle mass and increasing strength.

When cutting, you need to force the body to burn more calories than it takes in. An important element in this is diet and training. Including supersets in your workout program will help you use energy efficiently, as you will train more productively, without pauses.

Between exercises in a superset you need to take breaks and rest. A classic superset is an option without rest between exercises. But you should still take short breaks of 30 seconds. This is necessary because during rest the muscles have time to recover. This increases the effectiveness of the workout.

Before exercising in a superset, you need to do warm-ups lasting ten minutes. It consists of classes with light weights, and also includes rotations of the body and arms, as well as other movements to warm up.

In conclusion, I would like to give some useful tips aimed at achieving maximum results without exhausting the body:

1. Training should take place according to the described system. It is not recommended to exercise to failure. The selected working weights should be such that the athlete is able to perform 1-2 more repetitions to the optimal number within the session.
2. Supersets are used to increase the effectiveness of the result. It should be noted that they are very energy depleting. Therefore, it is recommended to take energy drinks and isotonic drinks during classes.
3. After training you need recovery. It is necessary to take a protein shake to replenish the nutrients in the body.

Strengthening the muscular corset of the back and shoulders is extremely important not only for the formation of proportional muscles of the athlete, but also for his general health.

Insufficient muscle strength in these areas in the vast majority of cases leads to poor posture and, as a consequence, the development of diseases of the spine and other body systems, whose functioning is inextricably linked with the condition of the spinal column.

Being aware of the features of training aimed at working the muscles of the back and shoulders, it will not be difficult for an athlete to independently create a training program for himself. And knowing which exercises are considered most effective in this case, as well as understanding the technique of performing them, will significantly help beginners avoid injuries of various types, as well as strengthen the muscles of the necessary areas in the shortest possible time.

Is it worth doing both in one day?

Despite the widespread belief that training your back and shoulders in one day is not only pointless, but also dangerous, modern research in the field of strength training indicates the opposite.

Qualified specialists with sufficient knowledge in the field of physiology and sports unanimously claim that complex exercises of this kind can significantly speed up the process of pumping the athlete’s upper body.

The correct construction of such a training scheme implies:

• correct alternation of loads (exercises on the back should be chosen traditional, and it is advisable to give the shoulders alternately static and dynamic loads within one lesson);
• mandatory warm-up and cool-down (before and after training, respectively);
• gradual increase in working weight;
• competently determined frequency of sports, combining pumping of the muscles of the back and shoulders.

Important! You should not start training with the use of heavy weights, even if you are in good physical condition. Gradually increasing the load can prevent injuries that have a direct impact on the overall health of the athlete.

Working exercises

To achieve this goal in the shortest possible time, fitness trainers recommend that their clients include the following exercises in their regular exercises, which are considered most effective in working the muscles of the back and shoulders:

Monthly training program

Based on the recommendations of qualified fitness industry specialists, to safely and effectively work out the muscles of the shoulders and back, an athlete needs to train no more than 3 times a week, alternating the following sets of exercises.

1 option

Option 2

Important! You should not increase the load by adding other exercises to the above complex. This can cause excessive burning of muscle fibers and decreased skin tone in the upper body.

Useful video

Main conclusions

1. Taking into account the latest research in the field of physiology, complex training, which involves pumping both the back and shoulders in one day, can significantly speed up the process of achieving the goal set by the athlete.
2. Having an idea of ​​what exercises are truly considered effective in pumping up the back and shoulders, as well as the technique for performing them, even a beginner will be able to properly organize highly targeted training.

When creating a training program aimed at transforming the muscle corset of these zones, you should combine different types of loads and carefully control the technique of performing the exercises. If all recommendations are followed, the athlete will be able not only to increase muscle strength and endurance, but also to correct posture.

Many girls spend most of their time in the gym on their legs and hips. They forget that a beautiful figure is not only elastic buttocks, but also a thin waist, a sculpted back, and straight posture. Therefore, it is very important that your training program includes exercises for the back muscles.

The structure of the back muscles: what girls need to know when training

The most important muscles of the back are a complex of superficial and deep muscles. Each of them performs its own function in the body. The superficial muscle includes the latissimus muscle (more often called the “wings”). It is located in the lower back and is responsible for moving the arms in different directions. The quadratus muscle is also superficial. Its function is the bending and tilting of the torso. The deep muscles include the multifidus, semispinalis and rotator cuff muscles. They are collectively responsible for the movement of the spine and its components. Another group of deep muscles is the extensors. Their function comes from the name; these muscles (longissimus, iliocostalis) allow you to straighten the spine and bend forward and backward.

In the upper back there are deltas and diamonds, which are responsible for the movements of the shoulder girdle and shoulder blades. There are also trapezius muscles, which are involved in the movement of the neck and head. Round muscles (major, minor) - this is the pulling of the arms, rotation of the torso. To maintain balance, you need to perform exercises on all parts of the back, without exception, and an evenly inflated back will look just great.

Back anatomy

Muscle location

How does women's back training differ from men's?

The basic exercises for both men and women are the same, but there is another difference. A woman's body is much more resilient than a man's. To activate muscles, a girl does not need to attack heavy barbells and dumbbells. You can work with light weights, while increasing the number of sets or repetitions, doing circuit training and supersets.

And if endurance is a virtue of the female body, then its disadvantage is a small amount of testosterone (thanks to which men gain muscle mass more easily). Therefore, women should follow the following rules for effective back training:

• start with light weights;
• increase the number of repetitions each time;
• do basic exercises first;
• follow the technique;
• do not take long breaks in training (it is more difficult to pump up the top than the bottom, depending on the characteristics of the female body).

Women's and men's training

There is a difference!

Strengthening your back muscles in the gym

Weak muscles, a curved spine, and hunched shoulders are a risk to your health. A crooked posture causes pain in the chest, back, headaches, migraines, and surges in blood pressure. Therefore, it is necessary to train your back not only for the sake of beauty, but also for the sake of well-being. Start your training in the gym with a light warm-up: do cardio (on a treadmill or bike for 10 minutes), rotate your torso, bend your body, stretch to the sides, stretch your arms.

Hyperextension - what is it? And what do they eat with?

Hyperextension is an exercise that uses the muscles of the back, or more precisely, its lumbar region. In the gym, you will need a Roman chair to perform. Before you start, adjust it to your height.

1. Focus on the front of your thighs and place your legs under the bolsters.
2. Bend your stomach and tilt your body down.
3. Your arms should not hang down; keep them close to your chest.
4. Raise your body to a straight line “legs-buttocks-back”.
5. Lower yourself slowly and repeat the exercise.
6. IMPORTANT! Do not exceed the amplitude, do not bend back at the lower back.

Popular mistakes!

• Many people lower their body very low. If you do not have problems with the spine, you are confident in your super strength, then lowering by 90 o is acceptable. But if you are a beginner, try to maintain an interval of 50-60 degrees.
• You can't work like a mint! Don't arch your back high.
• No inertia! Do the exercise by tensing the muscles of your buttocks and abs.
• During hyperextension, you should not bend your knees.

Hyperextension with weights for women

After several workouts, use various weights to strengthen the lower back muscles: weights, barbell discs. The technique will remain the same, only the load will change.

1. Feet under the bolsters, hips on the support, arms with weights pressed towards you.
2. Tighten your gluteal muscles and begin to slowly lower your body.
3. Keep your legs taut.
4. Make body tilts within the permissible amplitude.

Number of approaches without weight: 3 x 15 times.

Number of approaches with weight: 3 x 10 times.

Gymnastics video. Let's rock a beautiful back

To properly warm up the latissimus dorsi muscle, tighten the deltoids and rhomboid muscles, you will need a regular gymnastic roller. This simple device can relieve lower back pain, strengthen the abs and back muscles, and straighten your posture. But the execution technique requires its own rules:

1. Focus on your knees and toes, take the roller and stretch your arms in front of you.
2. As you roll the roller forward, smoothly straighten your body.
3. IMPORTANT! Don't touch the floor with your body!
4. Try to move the roller away from you as far as possible.
5. Once your body is in a horizontal position, hold for 2 seconds.
6. Tighten your abs and shoulder muscles.

You will find out the number of approaches for yourself after the first workout (usually 2-3, 8-10 repetitions).

Exercise for the gym and at home: bridge

An effective exercise for straightening the spine, stretching and strengthening the back muscles is the bridge. There are several types, but the basic element is arching in the back with support on the arms + legs, on the shoulders + feet, on the fitball + feet and palms, on the shoulders and feet + additional weight.

Classic bridge and bridge with fitball:

1. Lie on the floor (or on a fitball), bend your knees, and focus on your feet.
2. Bend your elbows and place your palms on the floor.
3. Slowly lift your body by arching your back.
4. If you do the exercise with a fitball, it will help avoid injury if you lose your balance.
5. Number of approaches: 5–6.

The bridge with emphasis on the shoulder blades is designed not only to develop the back muscles, but also to work the buttocks. It can be performed with or without additional weight. It all depends on your strength parameters. For beginners, it will be enough to make a bridge with your own weight. If this load is insufficient, use a disk as a weighting agent. This exercise can be done at home.

1. In a lying position, press your shoulders (partially your shoulder blades) to the floor.
2. Bend your legs at the knees.
3. Hands should be “at your sides” - in the case of a conventional bridge. And if you take on additional weight, keep it in the abdominal area.
4. Raise your body as high as possible.
5. Lower slowly, feeling the stretch in your buttocks and back.
6. Repeat the exercise 12 times for 3 sets.

Bridge with and without weights

To get a toned back, you need to do a base!

Basic exercises are the basis for training any part of the muscle. They target exactly what you want to change. To straighten your posture, round your shoulders, visually reduce your waist size and pump up your back, it is recommended to perform pull-ups with different grips, rows of a barbell, barbell or dumbbell in an inclined position, deadlifts, etc.

Pull-ups

In the gym, you can use both regular horizontal bars and special simulators for pull-ups. The latter include the gravitron. It allows you to adjust the weight. If you cannot do pull-ups with your own weight, train on the gravitron and soon you will master the horizontal bar.

Gravitron pull-ups can be done in different ways: wide, neutral and reverse grip. Such diversity indicates the inclusion of various back muscles in the work.

Variations of pull-ups in the gym

1. To get started, climb onto the machine with your knees on the support.
2. Place your hands with a certain grip.
3. Straighten your posture, feel the tension in your back.
4. Start pulling yourself up by bending your elbows.
5. Do 2 sets of 10 reps.
6. Increase the load, progress.
7. Switch to a classic horizontal bar, train with your own weight.

Use a horizontal bar or exercise machine

Deadlift

The main goal of the exercise is to develop the muscles of the lumbar region and train the buttocks. The deadlift is versatile and very beneficial. You can perform the exercise with a barbell, barbell, or dumbbells. If you are a beginner, do not use heavy weights, start small, but with the maximum number of approaches (3 x 15 times). When performing, we follow the technique:

1. Place your feet wider than shoulder-width apart, toes pointing up.
2. Hold the barbell with your arms extended downwards.
3. Start the squat with your pelvis pulled back.
4. The back should bend down, but the knees should not go beyond the toes!
5. Slowly bring your shoulder blades together, rising to the starting position.
6. The rod moves strictly along the vertical axis.
7. When performing a deadlift, your gaze should be directed forward or upward.

Bent-over row

The exercise is rightfully considered one of the best for training the back muscles. The trapezius, rhomboid muscles, and latissimus muscles increase in size, and the outlines of a sporty, beautiful back begin to appear. Flexibility develops, posture straightens, strength increases, calories are burned!

Active muscle groups Correct technique promotes proper muscle development. You will achieve high results by following the rules:

1. Bend your body with a straight back almost parallel to the floor.
2. Take the barbell in your hands and pull it towards you.
3. Elbows should not go to the sides; keep them close to the body.
4. As you inhale, lower the barbell, and as you exhale, lift it up.
5. The gaze should be directed forward at all times.

Number of approaches: 3, number of repetitions: 12–13.

Upper block

The lat pulldown involves the use of a special block simulator, which is probably available in any gym. There are many different exercises for the lower back and lower back, and block rows are aimed at developing primarily the upper part. To perform a deadlift correctly, follow these guidelines:

1. Pull the handle of the machine towards you (with a wide grip) while sitting on the platform.
2. Tilt your back back at a slight angle, pull the handle towards your chest.
3. When performing, tense your deltoids and trapezius of your back.
4. The elbows should go a little back.
5. Slowly lower and raise your arms with the handle.

Number of optimal approaches: 3–4 x 12 repetitions.

Block trainer

Ideal execution technique

Exercises to develop your upper back

Horizontal block pull

The exercise targets the trapezius, latissimus and rhomboid muscles. To perform it, you need a horizontal block simulator:

1. Sit on the platform, pull the cable, grasping the handle with both hands.
2. Tighten your abs, straighten your back.
3. The stretched handle should be in the abdominal area.
4. Bend and straighten your arms at the elbow joint.
5. Do 3 slow, steady sets of 12 reps.

Shrugs

To enlarge your trapezius muscles and give them a beautiful shape, do weighted shrugs. Use barbells, a variety of barbells, or dumbbells as additional weight.

1. Stand (or sit comfortably) with a weight in your hands.
2. The main movement is moving the shoulders up and down.
3. Keep your back straight, your gaze should be directed upward.
4. Repeat the exercise 15 times in 2 sets.

Execution options

Arm raises

An excellent exercise for deltas would be doing arm raises in a machine. It helps pump up individual muscle groups in the upper back and shoulder girdle.

1. Sit comfortably on the platform (adjust its height if necessary), grab the handles with both hands.
2. Raise your arms to the sides, tensing your back muscles.
3. Do not fully extend your elbows; keep them tense.
4. Perform 2-3 sets of 12-14 repetitions.

Exercise in the simulator

Chest cravings

The exercise is similar to a regular block row, only it is performed while standing and the row itself is carried out from top to bottom. Here the infraspinatus and supraspinatus muscles, teres minor and major, latissimus and rhomboids are worked.

1. Stand in front of the machine, feet shoulder-width apart.
2. Pull the handle with the cable towards you, causing the weight block to move.
3. Elbows should be pressed to the body (but not touching it).
4. Bend and straighten your arms, including the muscles of your back and shoulder girdle.
5. Number of approaches: 3 x 10–12 repetitions.

Working muscles

Examples of training programs

Intense workout

For a comprehensive back muscle workout, create a training program with a trainer or use the example below. In this case, we will divide the lessons into several blocks. We will highlight 2-3 exercises in each. Total training time: 40–45 minutes. Rest between exercises should not exceed 2 minutes (but monitor your health, if necessary, increase the pause time). Rest for 30–40 seconds between sets. Each type of exercise requires approaches: 3, repetitions: 10–12.

• Hyperextension.
• Pull-ups (mostly with a reverse grip).
• Lat Pulldown (wide grip).

• Lower block thrust.
• Bent-over barbell row (almost parallel to the floor).
• Deadlift.

• Exercise "Bridge".
• Shrugs with a barbell (barbell).

Circuit basic training

Before performing basic exercises, do not forget to do a warm-up, which should include: cardio (running, jumping), muscle stretching (swings, bends, rotations), squats or lunges with your own weight.

Circuit training involves repeating the same exercises several times (circles).

• Push-ups on a horizontal bar (or in a machine).
• Hyperextension on a Roman chair (weighted version).
• Deadlift with dumbbells (or barbell).

• Upper block pull.
• Horizontal block thrust.

• Exercises with a gymnastic roller.
• Bent over row.

The first round is completed. Repeat it again, doing all the above exercises.

There are a huge number of types of exercises for developing back muscles. But to see the result, you need to do the basics. Each workout, try to diversify your training program, including rare exercises, replacing weights or the number of approaches. You will achieve what you want if you follow the training regimen and technique.