upper back thickness and size

[tiny pinder]

hi guys ive been reading on this forum for some time but this is first post.
im a professional heavyweight boxer
im 6-1 and currently 105kg (off season 115 with more bf%,
would like to weigh at the least 105 which is a struggle to keep at moment but prefer 108-110kg
www.markdemori.com to learn more
im 23, love weight training, qualified personal trainer,big interest in nutrition and strength and size info.


i feel one part of my physique (apart from calves but i dont care) is my upper back, i think a thick upper back looks so cool
what are the best exercises to hit those areas especially inbetween the shoulder blades

[BBAddict]

Most of the row movements target the middle back. Make sure that you squeeze the shoulder blades together to really hit the middle back and keep them held together-don't let the back round out a lot during the rows. A massively wide, well-defined back is hard to beat!

http://www.bodybuilding.com/fun/exer...le=Middle+Back

[tiny pinder]

thanks ive not done the rows for a while been doing lots of chins, will make rows my number 1 exercise now for back

[BBAddict]

I really like wide-grip rows for allowing me to really squeeze the middle back-tbar rows are great too.

[tiny pinder]

done, look forward to back day next tuesday, upped my food intake today got some unsaturated fats to include in my diet as well.

[powerhouse 48]

DEADS!!!

[beefcake]

Originally Posted by powerhouse 48

DEADS!!!

For sure. Nothing's added more thickness to my middle back than deads have. I used to be only interested in the width of my lats, but ever since i've seen the change that deads have done, i'm loving it.

[BBAddict]

Deads are definitely awesome too cause you typically use much, much more weight than you would row. Of course they only work well if you use proper form!

[Timma]

But he said upper back. Do you mean like up near your shoulders? For that I do shrugs and reverse flies.

[beefcake]

Originally Posted by Timma

But he said upper back. Do you mean like up near your shoulders? For that I do shrugs and reverse flies.

True, but nothing leaves my traps sore the next day like deads do. Plus deads have thickened up my lower traps and erector spinae which run the whole length of the back. Gives it that two snakes look.

[BBAddict]

Originally Posted by Timma

But he said upper back. Do you mean like up near your shoulders? For that I do shrugs and reverse flies.

He did say upper back, but he also said particularly in between the shoulder blades, which is more middle back. I think anything above lower back could be considered upper back.

[beefcake]

Originally Posted by BBAddict

He did say upper back, but he also said particularly in between the shoulder blades, which is more middle back. I think anything above lower back could be considered upper back.

Plus the middle of the back is where the most thickness is gained. Gives me that scoliosis look from the side.

[tiny pinder]

i started deadlifts about 6 weeks ago, i have good technique and enjoy the exercise alot, my lower back is extremely thick , same as my abs,i can look fat in a singlet even when ripped cause i have such a thick waist, it overpowers my middle/upper back.

[Timma]

Well fine then guys.

[Stonecold54]

a great middle trap exercise (and I hope people realizet that the trapezius muscle goes almost all the way down the middle of your back). Take a rowing bar that has parallel handles about 1 and 1/2 feet to 2 feet separating them. Put it on a low row machine and do the exercise and really focus on bringging your shoulder blades together.

[BBAddict]

Originally Posted by stonecold54

a great middle trap exercise (and I hope people realizet that the trapezius muscle goes almost all the way down the middle of your back). Take a rowing bar that has parallel handles about 1 and 1/2 feet to 2 feet separating them. Put it on a low row machine and do the exercise and really focus on bringging your shoulder blades together.

Yeah, that's what I was calling wide grip rows. I don't know what the technical name for them is but they work!
As far as the trap, that's why I don't get why people do them on shoulder day when they are so much part of your back--but we don't need to have that discussion again!

[Taylor]

Originally Posted by BBAddict

Yeah, that's what I was calling wide grip rows. I don't know what the technical name for them is but they work!

bent over bb rows? that's one of my main exercises for the back with a palm down grip....i dont know if its the exactly the same as what your talking about because my grip is approx. shoulder width apart, sometimes i'll bring my hands in or out a couple inches in hopes of working a slightly different angle, it probably doesn't do make a whole lot of a difference though

[Narkissos]

Originally Posted by powerhouse 48

DEADS!!!

ditto... My favorite exercise.

[Narkissos]

There's a low-pulley row variation i do to hit specifically the middle traps.

I position myself on a low-pulley...using the V-bar.

Instead of rowing to my abdomen...i row to my chest...keeping my elbowsat almost 90º to the floor...squeezing my scapulae together at the point of peak contraction.

[tiny pinder]

thanks narkissos, will give them a go