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    Upper Back Training PDF

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    Joe Star
    The upper back plays an important role in bench press and requires targeted training. Key movements for upper back include Meadow Rows, pull ups, high rows, face pulls, and band pull aparts. The document recommends warming up with rows and pull aparts, using pull up progressions over 16 weeks, and pairing back exercises in supersets for high volume training to strengthen the upper back.

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    Upper Back Training PDF

    Uploaded by

    Joe Star
    303 views4 pages
    The upper back plays an important role in bench press and requires targeted training. Key movements for upper back include Meadow Rows, pull ups, high rows, face pulls, and band pull aparts. The document recommends warming up with rows and pull aparts, using pull up progressions over 16 weeks, and pairing back exercises in supersets for high volume training to strengthen the upper back.

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    The upper back plays an important role in bench press and requires targeted training. Key movements for upper back include Meadow Rows, pull ups, high rows, face pulls, and band pull aparts. The document recommends warming up with rows and pull aparts, using pull up progressions over 16 weeks, and pairing back exercises in supersets for high volume training to strengthen the upper back.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    303 views4 pages

    Upper Back Training PDF

    Uploaded by

    Joe Star
    The upper back plays an important role in bench press and requires targeted training. Key movements for upper back include Meadow Rows, pull ups, high rows, face pulls, and band pull aparts. The document recommends warming up with rows and pull aparts, using pull up progressions over 16 weeks, and pairing back exercises in supersets for high volume training to strengthen the upper back.

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    of 4

     

    The BenchCast Ep. 72 


    ​UPPER BACK TRAINING​  

    The upper back is an area that is an absolute ​must​ to target! Especially if you do a lot of
    pressing variations. Even those who work desk jobs are going to want to pay close
    attention here because this is often a collective group of muscles that are weak.

    I largely attribute my upper back training to the 90 lb increase I saw in my bench press,
    going from 730 lbs to 820 lbs in 5 months. The ability to hold and control larger weights
    is the key here!

    The upper back plays a huge role in stabilization, if you know how to use it. If you’re
    someone who can effectively load the weight into your back, it is the upper back which
    will be stabilizing the movement.

    Key Movements

    Meadow Rows (8-12 reps) - ​This variation of rowing is simply done with your elbows
    out. This will target the upper back and rear delts more so than the mid back and lats
    like a traditional row. These can be performed t-bar style, with dumbbells, and or similar
    implements. If you normally perform most your rows with your elbow close to your side,
    give this a try for variation and to build that upper back!

    Pull Ups (6-12 reps) - ​Pull ups are a pretty primal movement that everyone
    understands how to do, they just lose the ability to. Especially as you get bigger in time,
    if you do not frequently keep up with pull ups, you will lose the ability to do them. When
    you’re under 200 lbs it might not seem like a big deal but when you’re pushing 300 lbs,
    pull ups are suddenly not that easy. Get this movement up so that no matter what
    weight you are you can safely and effectively perform 10+ pull ups.

    High Rows (6-15 reps) - ​This can be any variation of movement. Barbell rows, seal
    rows, dumbbell rows, even seated cable rows. All you are changing is the touch point of
    the row and where you’re elbows are positioned. To perform a high row, you are going
    to row to the upper chest and to accommodate that, you’re likely going to want to adopt
    a wider grip to the bar and keep your elbows up high

    Face Pulls (12-20 reps) - ​This is a great movement to overload those rear delts. Can
    be performed with a rope and cable, TRX, and or band. All three of which I
    predominantly use with our Big Benchas athletes.

    Pull Aparts (15-30 reps) - ​Pull aparts can be done with a band and are a great way to
    sneak volume in. You don’t need access to a gym or weights, all you need is a training
    band. You can do them in warm ups, do them between sets, do them as a main
    accessory, or do them at the end of a workout. They are a great way to add additional
    volume to the rear delts.

    Pull Up Progression

    Starting Out​ - Pulldowns


    Weeks 1-4​ - Add reps (reverse light bands)
    Weeks 5-8​ - Add reps (reverse monster mini bands
    Weeks 9-12​ - Max reps no assistance. Drop below 5 reps, add reverse mini bands
    Weeks 13-16​ - Max reps no assistance
    Weeks 16, 17​ - Add weight

    Warm Up Volume
    One of the best ways to add additional volume into a workout is to hit it during the warm
    up. Use the extra work to serve as a warm up for the main movement to come. This is a
    time when you will be fresh and won’t put the small stuff on the backburner after you’re
    exhausted.

    One of the big things that helped me in my bench training is warming up with 3 sets of
    15 reps DB presses, and DB Meadow Rows. Followed by 100 reps of band pull aparts
    before I can start benching. Doing this every bench session will increase the volume for
    your upper back immensely. That is 90 reps a week, 270 reps a month added on if you
    train bench 2x weekly. That’s 800 - 1,000 band pull aparts

    Super Sets

    Another favorite tip of mine is pairing back movements together in a super set. You
    would take a movement where you can load weight up and pair it will a smaller more
    isolative movement. Such as a barbell row and a face pull. Or a meadow row and a
    band pull apart. This way you’re getting little to no rest between sets and really sparking
    muscle growth through time under tension

    Coach Ben’s Star 3


    (watch below)

    Want more tips and tricks you can apply to your training
    immediately?
    Email me at ​[email protected]​ about how this information has helped you
    and I’d love to send you a free copy of our Top 20 Bench Cues! 20 fully illustrated cues
    you can apply to your training next session to bench more weight!

    Looking for in depth personalized 1 on 1 powerlifting and bench training? Want to join a
    world class team of talented athletes? Apply for Big Benchas online coaching with the
    link below! Look forward to hearing from you!

    Schedule Consult Here

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