Although your goal maybe to increase your bench press you should also be focussed on the other muscles that make your overall physique impressive.
"Whether you are bulking up or getting lean, a broad, thick back will show everyone that you workout. Getting a ripped back takes time and effort, just like the other body parts. Here are some key tips and exercises for constructing great back workout routines!
The deadlift obviously works your lower back hard, since that is a primary pivot point for the movement. A deadlift done properly will straighten and stretch out both legs and back. Huge stress is place on the lats and traps when doing the deadlift.
The lats will keep the the bar close as you pull the weight upwards. Even if you don’t sense the contraction you get with a row or pull up, these movements are still effective. Even without the “shrug” movement, your traps will be burning just from the weight.
Do the deadlifts early in your workout routine. It is a difficult and heavy movement that involves a large range of motion, so doing them after other pulling exercises will greatly limit the amount of weight you can use. You won’t get the full benefit if you are swinging too much weight.
However, there are other variations of the deadlift that you can use if you want to start your back training with pull-ups or rows. Rack-pulls are a short deadlift with the bar in a safe position. You can start with the bar around knee height and pull the bar to lockout. Since the range of motion is much shorter, you can still sling some serious weight around even when your back is fatigued from other movements!
Most people focus on pull-ups and pull-down movements when they train their upper back. You will never be able to build a truly massive thick back without some serious workout with heavy free weights and this is very essential to get that wide back that everyone wants. Rowing is also a great way to increase your bench pressing abilities. A row is the opposite of a flat press, and a strong movement will stabilize you on the bench.
One more way to row is with individual arms and a dumbbell. Most people do it wrong, in my opinion. I usually see trainees using super-strict, slow form with a small weight that they can probably curl! Strict form is all well and good sometimes, but seriously, you don’t build a huge back with light weights! The deadlift is great for the back, but uses almost every muscle group.
Is concentrating on your lats in a workout an effective way to exercise them? If you’re going to row with dumbbells, you should take a strong stance, bracing yourself with your off-hand on the dumbbell rack, and tug a huge weight for high reps!"
Source: killer articles.info…
Tags: bench press, bench pressing, benchpress, benchpressing
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