Contents
Top workout: back, shoulders and traps
Primary goal: gaining muscle mass
A type: training a separate part of the body
Preparation level: initial, intermediate
Number of workouts per week: 1
Necessary equipment: barbell, dumbbells, exercise equipment
Audience: men
Put the lightweight dumbbells aside, it’s time to really load your torso and make it wider, thicker and more massive!
How long attention do we pay to the upper part of our body? And now the conversation is not about the chest or abs, but about those parts of the body, looking at which anyone will say: “Yes, this guy is seriously swinging!”. We are talking about the back, shoulders and traps, because these are the parts of the body that distinguish the “beach man” from the serious bodybuilder.
Let’s take a look at a typical upper body program:
- Back: upper pulldown and possibly (POSSIBLE!) Bent over rows
- Shoulders: and several different 6-8 kg dumbbell lifts
- Trapeze: Lightweight dumbbell shrugs that won’t add bulk
If your program is similar to the one listed above, you urgently need to do something about it, otherwise you will not see a powerful, pumped-up torso. For your attention a program for the upper body. You can easily integrate it into your training split, for example, in this way:
- Monday: chest and arms
- Wednesday: legs
- Friday: back, shoulders and traps
A few tips
Shrags
Throw the baby dumbbells aside. Nothing will develop your traps like heavy ones. Take a barbell, load it to the maximum and do not be afraid to use cheating – this is the only way your traps will look like mountain peaks.
And do not rotate the shoulder joint, just lift the bar up and lower it down.
Seated dumbbell press
This exercise is familiar to everyone who has ever been to the gym. However, not many people follow the correct technique for performing it.
First of all, you should pay attention to the position of the hands, the elbows should look strictly to the sides, and the palms forward. Pressing occurs upward and inward, while the arms and torso are in the same plane. At the top, the dumbbells should be brought together, but not pushed. The reverse movement should be slow and controlled until the shoulders are parallel to the floor.
Pull ups
– The best upper body exercise, but challenging enough for beginners. If you haven’t already, you can replace it with. And if you are able to pull up more than 10-12 times per set, then it’s time to start using weights.
Seated pulldown
Many people underestimate this exercise, but it is this exercise, as a counterbalance to the bench, will help you create a harmonious physique. Ideally, you should be able to pull the same weight that you press from your chest, so feel free to push yourself harder.
If for some reason you do not like it or you simply do not have access to the desired simulator, you can replace it with.