Upper body training program. Upper back exercises

To speed up recovery, improve protein metabolism and maximize muscle growth, each major muscle group (e.g. chest, back, legs) should be trained no more than once every 2-3 days, but no less than once every 4-5 days - in other words, about twice a week.

Based on this principle, most training programs recommend splitting the muscles of the body into top and bottom - the so-called "double split" - and train each of these groups twice a week. At the same time, the exercises of the program themselves can be performed both with a barbell ( - a basic chest exercise), and on simulators.

The principle of alternating workouts

The double split and division of the exercise program into the upper and lower parts of the body allows you to optimize the mechanisms of muscle recovery and the production of hormones important for its growth. While the muscles of the upper half of the body are recovering, you are actively training the lower, and vice versa.

Optimal is 4 workouts per week and alternating exercises up-down-up-down. If you do not have the opportunity to train on weekends, you can do 3 workouts per week, alternating the weeks themselves. In this case, in the first week you train the upper body twice, in the second - the lower body twice.

Upper body exercises

The first two exercises of the upper body training program are the most difficult - they involve performing 3-4 sets with low reps and long rest periods. The following two exercises are recommended to be alternated from workout to workout.

The last two exercises, which work the biceps and triceps, are recommended to be performed in 1-2 sets with a high number of repetitions and short rest. You determine the number of approaches yourself, depending on fatigue. You can also vary the exercises to work out the muscles of the hands.

The above training program is performed twice, on Monday and Friday. On Wednesday, the training for the leg muscles (exercises of group A) from is repeated. The same exercise program lower part body will be presented next week by our guide.

Warm-up rules

Limit your warm-up and cool-down cardio to a total of 10-15 minutes. If you want to "dry" the muscles and increase the relief, then the best solution would be either to allocate a separate day for such training, or to combine it with evening strength training.

Before each strength exercise, 2-3 warm-up sets are performed, which are not taken into account in the program table and in the training diary. Optionally, you can perform a warm-up on the simulators, gradually learning to shift the mechanics of the barbell exercises you know to a different plane.

Chest exercises on simulators

Block and machine training isn't that bad - it can even be more effective than free weight training. It is enough to understand which of the basic exercises underlies the exercise on the simulator, as well as to be able to consciously involve the key muscle group in the work.

The advantage of the simulator is both increased safety (you cannot “drop” the working weight on yourself), and the ability to train muscles from different angles. Unfortunately, most trainees do not know how to use these advantages correctly - however, they are not doing well with the barbell either.

Why not a basic program?

The main disadvantage of the basic training program, on the principles of which the first weeks of the Beginner's Guide were based, is that a low number of repetitions (only 5-7) and a high working weight significantly increase both the risk of injury and the chance of developing chronic overtraining.

Suitable either for those who train with personal trainer, controlling the technique of performing exercises, or those who are engaged in working weights of not more than 70-80 kg. Upon reaching this milestone, for safety reasons, it is recommended to switch to more “sparing” workouts.

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The "double split" program is one of the most effective in terms of muscle growth and easy to perform consistently. It can include both three and four workouts per week, and the exercises of the program can be optionally replaced with their counterparts in the simulators.

This exercise is a "classic" in the training of the back muscles. Most often it is referred to as basic exercises. Upper pull...

show exercise technique

set the weight in the simulator at which you can perform the exercise without distorting the technique
sit on the seat and fix your feet under the support roller (its height can be adjusted
grab the handle with a straight grip, placing your hands slightly wider than your shoulders
while exhaling, slowly pull the handle to the middle of the chest, while the shoulders should be lowered, the elbows pointing down and the natural deflection in the lumbar region should be maintained
during the movement, it is necessary to slightly bend the chest forward, and at the end to bring the shoulder blades together
release the handle slowly and in a controlled manner, controlling its movement
make sure that the gaze is directed forward, and the movements are performed slowly and without jerks
repeat the required number of times

3 sets of 15 reps

Exercise #2

Unlike the barbell press, the dumbbell press allows you to perform a greater range of motion, which involves not only more...

show exercise technique

sit on a bench without leaning on your back, pick up dumbbells and only after that lie on your back
bend your arms to a right angle at the elbow
Spread your arms out to the sides so that your elbows are in line with your shoulders and your palms are facing forward (away from your face)
as you exhale, push your arms up
at the top, bring your hands together above your head
hold for a couple of seconds at the top
lower your hands along the same path a little below shoulder level and immediately start doing the exercise again
repeat the incline dumbbell press as many times as needed

3 sets of 15 reps

Exercise #3

One-arm dumbbell row is one of the “classic” isolation exercises that focuses on the latissimus dorsi...

show exercise technique

select the required weight of the dumbbell and place it near the bench
rest on the bench with your right hand and right foot as shown in the video
the left leg is almost straight and stands to the left of the bench
the body should be parallel to the floor, and a natural deflection should be maintained in the lower back
grab a dumbbell left hand and as you exhale begin to pull up and back a little (so that the elbow is pointing towards the waist)
try to keep your hand as close to the body as possible
raise your arm as high as possible, but so that the opposite shoulder remains motionless
ideally, at the end point of the movement, the elbow should be slightly above shoulder level
lower your hand along the path down and forward a little, feeling a stretch in your back, and repeat the exercise again as many times as necessary
at the bottom of the movement, the elbow should remain slightly bent
for the right hand, the exercise is performed similarly and involves changing the supporting leg
repeat the dumbbell row to the belt as many times as necessary

3 sets of 15 reps

Exercise number 4

Alternating dumbbell bench press while standing allows you to strengthen the front and middle deltas. Performing a bench press with one hand connects the muscles of the stabilizers ...

show exercise technique

take the dumbbells and stand up straight with your knees slightly bent
raise your arms so that the elbows are at shoulder level, the palms are facing forward, and the angle at the elbow is straight
as you exhale, raise your right hand above you so that the dumbbell is above your head
at the top, do not fully extend the elbow
slowly lower your right arm down along the same path so that the elbow is slightly below shoulder level
immediately do the exercise with your left hand in the same way
repeat alternate dumbbell shoulder press as many times as needed

3 sets of 15 reps

Exercise number 5

Incline Dumbbell Raise allows for a more rounded shape of the upper region pectoral muscles. Also it...

show exercise technique

set the angle of the bench back to 35-45 degrees in relation to the floor
lift the lower part of the bench (it is usually adjustable) up too - so you will not “slip”
sit on a bench, pick up dumbbells and only after that lie down and fix your position, resting your feet on the floor
raise your arms up above your chest so that your palms are facing each other and bend your elbows slightly
from this position, spread your arms down in an arcuate path so low that you can feel the stretch of the pectoral muscles well
as you exhale, bring your hands along the same trajectory
it is very important that the angle at the elbow remains unchanged
do the required number of times

3 sets of 15 reps

Exercise number 6

In my opinion, the extension on the upper block is one of the most effective exercises for triceps, allowing you to qualitatively ...

show exercise technique

face the machine and grasp the rope handle so that the palms are facing each other
bend your legs slightly, move your pelvis back and tilt your body forward
press your elbows to the body and make sure that they are motionless
while exhaling, extend the arms until the triceps are fully contracted and, in the lower position, slightly spread the hands on the hips
then put your hands up again
the lower back should maintain a natural deflection, and the shoulders should be straightened back
perform the exercise only due to the strength of the triceps and do not allow strong swinging of the body
repeat the extension of the arms on the upper block the required number of times

3 sets of 15 reps

Upper body program is a complex system for improving the proportions between the legs and the top, which is necessary when the athlete has a genetic muscle composition represented by a large number of muscle motors united in the legs. The key points here are the words system and ul-uch-she-nie, because, firstly, the athlete must approach the issue of or-ga-ni-za-tsi tre-ni-ro-voch-no- th process, and, secondly, to be aware of the fact that for the ul-uch-she-niya of proportions, their presence is not-about-ho-di-mo. Somehow you don’t need to do bone carving! It so happens that beginners weighing 70 kg begin to bother with the volume of individual parts of the body, which is extremely irrational, so we don’t re-commen-d-eat you so without a gift -but waste time. First dial the general muscle mass and, perhaps, proportions of st-uch-shat-sya sa-mi so-fight, and if not, then proceed to the program tre-ni-ro-wok to the top of the te-la!

The upper body training system consists of several stages, thanks to which it is possible to maximize your own potential. The first phase of the system is power-based, allowing you to build up general muscle volumes, so it is aimed at training large muscle masses with basic exercises. The second phase allows you to re-a-li-zo-vat the power-howl according to the ten-qi-al developed in the first phase, so the number of approaches and repetitions changes -Xia, the athlete connects split and formative exercises. The third phase of the program is a pumping that allows you to build up a capillary network, restore large muscle masses and work out small muscle groups. Accordingly, during the first phase of carbohydrates, you need to eat a lot, in the second phase, gradually reduce their number, and in the third phase, pay more attention ma-niya bel-kam, og-ra-ni-chi-vaya coal-le-vo-dy exclusively complex and fibrous.

I phase upper body workout

Deadlift – 6 sets of 6 reps
Bench press - 6 sets of 6 reps
Bent Over Row – 6 sets of 6 reps
Military bench press - 6 sets of 6 reps
Leg Press - 6 sets of 6 reps

Notes* the “pyramid” principle is used, and the “failed” repetition is only the last in the last approach; rest between sets 1-2 minutes; at the end of the tre-ni-ditch-ki re-ko-men-du-et-sya for 30-40 minutes, spin the exercise bike for heart training ; the duration of the phase is 12-16 tre-no-ro-wok, 3 workouts per week; if the athlete does not have time to recover, then it is necessary to add microperiodization, alternating training with 100% working weight and 75% weight from the worker.

II phase upper body programs

Workout #1
Deadlift – 8 sets of 8 reps
Bench press - 6 sets of 6 reps
Leg Press - 8 sets of 8 reps

Workout #2
Bent Over Row – 6 sets of 6 reps
Upper pulldown - 6 sets of 8 reps
Lying barbell row - 6 sets of 8 reps
Dumbbell swings - 3 sets of 8 reps
Barbell curls - 4 sets of 6 reps

Workout #3
Bench press - 4 sets of 6 reps and 2 sets of 2 reps
Incline Press - 6 sets of 6 reps
Military bench press - 4 sets of 8 reps
Barbell row to the chin - 4 sets of 8 reps
Hanging Leg Raises – 4 sets of max reps

Notes* the pyramid principle is also used; rest between sets in the basic exercises is 2-3 minutes, and in the formative one minute; it is recommended to use cardio workout on rest days, and at the end strength training spin the wheel for 10-15 minutes; duration of phase 24 of training; mi-cro-pe-ri-o-di-za-tion not pre-us-mo-tre-na.

III phase upper body systems

Workout #1
Barbell Squat – 3 sets of 20 reps
Bench press - 4 sets of 8 reps

Please note that some exercises will require additional items. You may need a stable, wide chair or a water canister that is comfortable to hold in your hand.

However, most exercises do not require additional items. If something is needed, it is not special sports equipment, and household items that can be found in every home.

Four basic rules

When training, remember four important rules.

1. Remember to breathe

It seems obvious, but you may forget to breathe while doing the exercises. Most of the time, you exhale on effort and inhale during the easier part of the exercise. For example, when doing push-ups, you inhale as you lower yourself, and exhale as you push yourself up.

This method of breathing is the most common, although it is not suitable in 100% of cases.

2. Do the right exercises

If you forget about the technique, you will not achieve the desired results and may get injured. Make sure you are doing the exercises correctly before starting your workout. To get started, ask friends and relatives (ideally, a fitness trainer) to watch you from the side - they will tell you what you are doing wrong.

3. Take your time

With the exception of cardio, most exercises are best done slowly. This does not mean that you need to take long pauses between each push-up or squat, just do not try to complete them as quickly as possible. Slow exercises will positively affect muscle growth and make you stronger.

4. Give your best

If you can’t complete any more repetitions, then the training was a success. Of course, you should not drive yourself into injury, but as long as you follow the correct technique and keep yourself in shape, this will not happen. Don't worry about the number of reps, just focus on getting the most out of each exercise.

More pushups won't make you stronger. The bottom line is to work at the maximum with the level of energy that you have now.

cardio training

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Cardio exercises have a positive effect on the functioning of the cardiovascular and other body systems, speed up metabolism and strengthen muscles.

Even though cardio is good for the whole body, many people avoid working out because they don't like to run. But there are different cardio exercises, performing which you will not have to suffer. They will take no more than 20-30 minutes 2-3 times a week.

Interval training

Some people don't like running because it takes a lot of effort. This is true if you are an endurance run. A great alternative is interval training, where you put in more effort in a shorter amount of time.

There are many options for interval running training, both outdoors and outdoors. Here is one of them:

Easy running for 2-5 minutes.
Run at high speed - a minute, then another minute - at low speed. Repeat 5-10 times (depending on your preparation).
Light running as a hitch - 5 minutes.

You don't need to maintain a high pace for a long time, so immediately after one minute at maximum speed, switch to a slow recovery run. Instead of jogging for 30-60 minutes, you should endure only short bursts of high-intensity cardio. Some people like these runs better.

You can set different duration and sequence of periods of maximum intensity. Some interval workouts have a pyramid structure: you start with a low load, max out in the middle, and taper off towards the end. There are other options, for example, a technique by which segments with different intensities are not determined in advance, but are selected during the training process.

For some people, interval training may seem like hell, but if you've never been able to long distance, intervals will become an alternative to long endurance runs.

Climbing stairs

This is a simple exercise that is especially effective when stepping over a step.

How do you need to climb stairs to make it an exercise? Just follow these tips:

Go up and down the stairs as many times as you can. If possible, skip steps. Stop when you are so tired that you cannot continue. When you get to this state, you will most likely be in the middle of the ascent. If you reach the end of the stairs, you will surely have the strength to start a new climb.
Take the total number of climbs to the end of the stairs and divide by half. If you climbed the stairs 20 times, your number will be 10.
The next time you climb the stairs, run up and down 10 times (or half your maximum).
Rest 60-90 seconds, then climb the stairs again at least 10 times (or half of your maximum)
Another 60-90 seconds of rest, then again 10 lifts (or half of your maximum). If you can do more, please. Your goal is to race yourself up the stairs until you're so tired that you can't keep going.
Gradually increase the number of lifts in one set. Constantly force yourself to work hard.

If you don't feel like exercising outside or in public places, just make climbing stairs a regular part of your life.

Upper body workout

Exercises to develop the muscles of the shoulders, arms and chest are the simplest and most effective, because you see results quickly. However, for rapid progress, you need to take time to master correct technique otherwise you will be wasting your energy.

Another important point: determine how many times to perform each exercise. There is a method to help find this out. Let's look at the example of push-ups:

Do as many push-ups without rest as you can. Stop when you can't physically do any more push-ups.
Take the total number of push-ups you can do and divide by two. If you can do 30 pushups, your reps are 15.
Next time, do three sets of 15 reps with 60-90 seconds rest in between. If you feel like you can do more push-ups on your last set, keep going.
Over time, increase the number of repetitions in each approach. If you notice that the exercise has become too easy for you, just add 2-5 repetitions to each set.

Push ups

Push ups - effective exercises, which help to work out several muscle groups, including pectoral, deltoid and triceps.

It may seem like a simple exercise, so you don't have to worry about technique. But many allow when doing push-ups.

Take an emphasis lying down, put your hands shoulder-width apart or slightly wider, palms are under your shoulders.
As you inhale, bend your elbows and lower your body closer to the ground. At the same time, tighten your abs and try to keep your body straight. Do not raise your shoulders, do not pull your head in.
Exhale as you straighten your arms, lifting your body off the ground.
Lift your body weight with your hands, do not try to engage your buttocks or lower body.
To maintain correct body position, imagine a straight line running from your head to your ankles.

You can try the 100 pushups workout plan, which will help you pump muscles faster and become stronger. If you are not yet ready for such ambitious goals, use the method described earlier and find out how many push-ups you need to do in one set.

And for those who already know how to do push-ups and want to diversify their workouts, they will come in handy with or without additional equipment.

Reverse push-ups

This is a great upper body exercise that can be done with a chair or bench. The exercise increases the strength of the same muscles as regular push-ups, but loads the rhomboid muscles of the back a little more.

Correct exercise technique:

Stand with your back to a chair or bench. Make sure the chair is stable and will support your body weight.
Bend your legs and place your hands on the seat of the chair, fingers pointing towards your body.
Slowly extend your legs forward so that most of your body weight is transferred to your arms.
Inhale and slowly bend your elbows. Lower your body until your shoulders are parallel to the floor.
Hold for a second, then exhale as you straighten your arms.

If you want to diversify your workouts, you can start doing the 150 Reverse Pushups program.

Biceps exercise

It is impossible to build biceps without lifting free weights, because your body weight is not enough to get sculpted arms.

If it is important for you to pump up your biceps and you want to do it at home, it is best to buy dumbbells and do exercises with them. The right weight for dumbbells depends on your size and muscle mass. It is better to start with lighter ones and gradually increase the load.

If you don’t want to buy anything and agree to use only what is at home, any heavy object that is comfortable to hold can be a good substitute. One option is a backpack, if you can evenly distribute the weight in it, without shifting down. Another option is a large canister with a handle filled with liquid.

When you find a projectile, you can begin exercises for the biceps. If you have two objects of the same weight or dumbbells, you can do the exercises with both hands at the same time. If not, in order.

Correct exercise technique:

Take the weight in your hands and freely lower them along the body, palms facing forward or towards each other, elbows slightly bent.
As you exhale, slowly raise the dumbbells up to your shoulder. Lock your elbows at one point, do not raise the dumbbells above your shoulder and do not press them to your chest.
Lower the dumbbells with an inhale. Do not straighten your elbows to the end - at the extreme point they should be slightly bent.
The movement must be slow. If you do it in jerks, you can get injured.

A video with a detailed analysis of the exercise technique, different options for performing and basic mistakes will help in training.

Try starting with three sets of 12 reps. The last approach can be increased if there is strength left. If you can't do 12 reps, then you've lifted too much weight.

Don't get frustrated if you have to start with light weights or fail to finish three sets. Over time, you will find that you can add weight every 2-3 weeks.

Core workout

The core muscles are a complex of muscles responsible for stabilizing the spine, pelvis and hips. This group includes not only the abdominal muscles, but also the muscles of the back, hips, buttocks and other muscles.

For training the muscles of the core, different options for twisting on the press are suitable. Although the standard twist is good exercise, different variations will help you work more muscles.

Several variations of crunches require nothing more than your body (and maybe a mat or towel for comfort). Let's take a look at some of them.

Slow twists

Slow crunches are similar to regular ab exercises, but with a few differences. Firstly, they are performed much more slowly, which allows you to better work out the muscles of the press. Secondly, more attention is paid to breathing - it is important to correctly alternate inhalations and exhalations during execution.

Correct exercise technique:

Lie on your back, stretch your arms along the body.
Raise your hands in front of you with an inhale.
With an exhalation, slowly raise the body. The back should come off the floor vertebra by vertebra, gradually twisting forward.
When you have reached a sitting position, continue moving the body forward, towards the legs. At the same time, do not lower your arms, stretch forward, not down, do not straighten your back - it remains rounded. Breathe in.
With an exhalation, start moving back. The back sinks to the floor as slowly as it came up.
Lower your arms along the body.

Twisting down

This exercise perfectly complements the usual twisting on the press.

Correct exercise technique:

Lie on the floor, bend your legs at an angle of 45 degrees, feet are on the floor.
To return to the starting position, place your hands on your hips and lift your torso, keeping yourself in a sitting position.
You can keep your hands on your hips throughout the exercise, but if you want to work your abs better, stretch them out in front of you.
In the starting position, inhale, then slowly lower your back towards the floor as you exhale.
Lower yourself until your shoulder blades touch the surface. Do not lower your back too low - the body must remain on weight all the time.
Inhale, and then as you exhale, return to the starting position. At the extreme point, the back is slightly rounded.

You can try a different number of approaches, but you should not do more than 15 repetitions at a time.

A hundred

This is a difficult exercise, so it's okay if you fail to complete it the first time.

Correct exercise technique:

Lie on your back, bend your knees at a 45-degree angle, and place your feet flat on the floor. The hands are on the floor, palms down. The back does not press against the floor, but does not arch.
Lower your chin slightly and begin to lift yourself up, tensing your abs. When you have reached the desired position, raise your arms off the floor and stretch forward on either side of the body.
In some variations of the exercise, the legs are raised so that the shins are held parallel to the floor, and the angle at the knee is 90 degrees. If this is too difficult for you, you can do the exercise without lifting your legs.
Keeping your arms extended, begin to quickly move them up and down with a small amplitude. Up and down movement counts as one time.
Inhale and exhale alternate every five times. For example, you inhale on the first repetition, then on the tenth, then the twentieth, and exhale on the fifteenth, twenty-fifth, and so on.
Do the exercise 100 times. If you can't do 100 reps right away, rest on the fiftieth and then continue.

Main bar

This is a simple exercise that engages all the muscles in your core. It may take practice to learn how to perform the plank, but once you find the correct position, all that remains is to hold it.

Correct exercise technique:

Lie on your stomach, elbows close to your body, palms on the floor.
Brace your abs and slowly lift your torso off the floor, engaging your abs, glutes, and legs.
Avoid arching your lower back or high hips, and don't strain your neck.
Continue breathing while holding your body in a plank position for 15 seconds.
The goal for beginners is three sets of 6-12 reps.

Other Core Exercises

Once you've mastered these exercises, you'll likely want to add variety to your workouts. Here's more, to work out the press, back and buttocks and which will help runners develop core muscles.

Lower Body Workout

After cardio, upper body and core exercises, it may seem superfluous to work with the lower body as well. After all, the muscles of the legs and buttocks were already tensed during other exercises. However, exercises aimed at working out the legs and buttocks allow you to pump all the muscles of the lower body, including those that are not loaded sufficiently during cardio loads.

Squats

Squats are a simple exercise that helps to pump legs, buttocks, hips and strengthen bones. If squats, they engage most of the muscles in the lower body.

Correct exercise technique:

Stand straight, feet shoulder-width apart or slightly wider.
To do the straight back exercise, find an object at eye level and focus on it as you squat.
Inhale as you bend your knees and lower yourself until your thighs are parallel to the floor.
While squatting, tighten your abs, stretch your arms in front of you.
The knees are turned outward - they should not turn inward either during the squat or at the moment of exit from it.
Exhale as you return to the starting position and repeat.

To start, try doing three sets of 20 reps. In the last approach, you can increase the number of times. Gradually increase the number of squats. You won't make progress if you don't force yourself to continually improve.

Walking up the hill

Like climbing stairs, stepping up pumps the lower body. Key moment- the exercise should be performed with a hill just below the level of your knee.

If the knee rises above the hip while walking, the surface is too high, you need to find something lower.

In the gym, you can use a regular barbell bench, at home, a wide chair is suitable for exercise, and on the street, benches in the park. Make sure the furniture you choose can support your weight.

Correct exercise technique:

Work with the legs in turn - first approach on one leg, then on the other. Start with the left foot.
Place your foot on the bench, using the strength of that leg, rather than pushing with the supporting leg, lift yourself up and substitute your right foot.
Get off the bench and repeat the exercise.
When lifting, watch the knee of the working leg - in no case should it be wrapped inward, this is fraught with injuries and falls. Turn your knee outward, watch this, especially at the moment of effort, when you transfer the weight of the body to the working leg and lift yourself to a hill.
To begin, repeat the exercise 10-12 times for each leg, rest 60-90 seconds and repeat. Do three sets in total.

When the exercise becomes too easy, it is not necessary to increase the number of repetitions. Instead, you can increase the weight by picking it up or hanging it from your feet. In the latter case, you will have to buy goods.

If you decide to take the weight in your hands, dumbbells or canisters of liquid will do. Just make sure that the weight in both hands is the same, otherwise it can throw you off balance and lead to a fall and injury.

Walk slowly, avoid sudden movements. You can easily get injured doing a snatch exercise or turning your knee in instead of out.

Overall workout

Here is a sample workout plan described above:

1. Cardio loads are separate from strength training. 20-30 minutes of interval running or climbing stairs 2-3 times a week will be enough. Before a cardio load, it is advisable to do a simple joint warm-up and dynamic stretching, after a thorough static stretching.

2. Power training:

Joint workout.
Cardio exercises at an easy pace - 5 minutes.
Three sets of 15 push-ups.
Three sets of 15 push-ups.
Three sets of 10 slow crunches.
Three sets of 10 twists down.
"A hundred". You can rest after 50 times.
6-12 plank reps for 15 seconds.
Three sets of 12 squats.
Three sets of 10-12 steps on a hill for each leg.
Stretching.

Try this workout and share your impressions in the comments.

The upper back includes the trapezius, latissimus dorsi, and rhomboid muscles. The presented set of exercises is aimed at strengthening them, eliminating problems of the spine. Consult your doctor before starting exercise.

How to pump up the upper back at home

Wondering how to pump up the upper back? This article has selected effective program home workouts and gym. The set of exercises described below is aimed at working out the upper back at home. Follow correct technique implementation, taking into account the recommendations and advice of a fitness trainer.

A set of exercises for the upper back at home

Reduction and dilution of the shoulder blades perform 2 times for 20 repetitions. This exercise will give you a feeling of lightness in your back.