Some athletes lack a developed upper back region. This includes but not limited to rear deltoids, trapezius and latissimus dorsi. The bench press is very popular and a lot of times it is incorporated into and exercise program more than pulling exercises. This can lead to a “forward roll” and poor upper body posture. At BPS we try to develop the pulling back muscles within every upper body workout (sometimes more than pressing exercises) when we identify there is a pressing and pulling imbalance. We do this since a strong upper back with hypertrophied musculature, will enhance pressing and stabilize the upper body to better execute many athletic movements such as throwing and other upper body exercises. Remember, volume and increased intensity will strengthen the back and grow muscle.
Here is an example of an advanced pulling day.
Exercise Tempo Volume
- Bent over Row (underhand grip) Variable countdown 8-1 4×16
- Seated Row (wide grip) Variable countdown 8-1 4×16
- Band Assisted Pull-up (overhand grip 511 4×10
- DB Hammer Curl (i.e. 30lb 20lb 10lb) 101 3×10 Each Weight
- Behind the Back Forearm Curl 101 3×10
You can find all the videos of the example exercises at BPSUniversity.com exercise database!
myo,eerCAs to Fact2 and Fact3, no one can’t refute them. As you can see in this blog, Usando was not Liancourt Rocks and Sambongdo was not Liancourt Rocks.
Definitely the wish, because if I get myself into a situation where I can use it well, I could do anything, although, if I mincoronpus-e the finish it might suck abit….