Reverse Bench?

StrikeAnywhere · 02-24-2007, 06:56 AM

Am I wasting my time or no?

Let's assume my college has everything needed to work the back/lats, I tend to rely on doing reverse benches (stomach flat on the bench and then lifting a straight bar up to the chest and down) to work my back/lats (amongst pull downs/rowers) Am I wasting my time by adding this into my workout, is there something else I could be doing to get those broader shoulders?

(normal workout for upper body/back does include military presses as well)

What else can I do for my upper back to get that real pushout shoulder wise?

Advice is appreciated =)

**Ikaika** · 02-24-2007, 07:20 PM

That sounds too cumbersome and awkward to be of appreciable use.

The biggest gains in width that I experienced were immediately after a transition from Max-OT to much higher volume.

2 months of Max-OT back work(4-6 reps/set)
2 sets V-bar pulldown
2 sets seated cable row
2 sets wide grip pulldown
(deads)

After those two months, I switched to a program from Arnold's Encyclopedia.

50 pullups(assisted or otherwise) in as many sets as it requires for you to complete all your reps. I can only do 7-8 on my own for my first set so I broke it up into sets of 8 at first, then increased the number of reps per set while decreasing the number of sets
4 sets bent over barbell row(8-12 reps/set)
(deads)

The change was pretty dramatic; I went from having very little when I flared my lats to having a respectable spread. I did the higher volume back workout on the same day as chest since I was on a 3-day split training 6 days a week.

Obviously this may not work for you the way it did for me. I think the shock of switching from low-rep sets to something like that 50 rep pullup thing really smoked my lats and made them grow.

As far as a single exercise for building your back, I really really like both bent over barbell rows and v-bar pulldowns. You get a huge range of motion on the v-bar pulls, and they really seem to work well.

**romanaz** · 02-24-2007, 07:42 PM

technical term for what your doing : Chest Supported rows on a bench.

Try just bent over rows

**DJSTARER** · 02-24-2007, 08:23 PM

^^^^ Yeah.

**bigDman** · 02-25-2007, 04:18 AM

its a great movement, but dont rely on just one movement for your back. There are many options. Mix things up

**powerman2000** · 02-25-2007, 09:42 AM

The first time I saw anyone doing reverse bench presses it was the barbarian twins. lol

BB2K · 03-21-2007, 05:03 PM

i love doring Yates Rows and Hammer strength seated 1 arm rows. My back loves them too! lol

**davtown** · 03-21-2007, 05:58 PM

Quote:

Originally Posted by BB2K

i love doring Yates Rows and Hammer strength seated 1 arm rows. My back loves them too! lol

bump the Yates Rows... my low back does not feel good during fully bent over rows, so yates rows are a great option because you don't have to lean as far forward. This alleviates a lot of stress on my low back and I am still able to work my back really well.

My other favorites are DB rows, weighted pullups of all grips, and shrugs (I prefer DBs but you can add more weight with a BB). Deadlifts and rack deadlifts are also tried and true classics for building a meaty back.

BB2K · 03-21-2007, 06:07 PM

I dont do BB shrugs, even though more weight can be done form usually suffers. I have seen guys bb shruggin 400+ and my traps look a hell of alot better and i use 150lb DBs for 4 sets of 10. I got my best gains on traps by doing a modified version of the shrug, i couldnt shrug over the 45lb DB's this way but my traps exploded with it.

**DJSTARER** · 03-21-2007, 06:42 PM

would you mind sharing?

BB2K · 03-21-2007, 06:46 PM

sure no problem. Take a DB in each hand hold by your sides with palms facing the rear. Now take the DBs off your hips about 2 inches and keep it there the entire time. never let the db touch your sides. Shrug up and hold for 2 seconds and lower... repeat for 4 sets of 20 reps. Each set and each rep must be done exactly like this DB's facing rear and off hips is key. Try it like this for a month and get back to me. The heaviest i could go was 45lb DBS and they were damn hard to get 20 to 25 reps with especially with a hold at the top.

**romanaz** · 03-21-2007, 06:53 PM

hmmm, I don't even do shrugs anymore, only the shrug on cleans and snatchs. Maybe thats why my traps are tiny. I might try that if I feel so inclined

BB2K · 03-21-2007, 06:57 PM

well from what i have been told Deadlifts are the number 1 trap maker. But i love me some shrugs!

**romanaz** · 03-21-2007, 07:04 PM

Quote:

Originally Posted by BB2K

well from what i have been told Deadlifts are the number 1 trap maker. But i love me some shrugs!

and deadlifts are my #1 lift

**builtbeast** · 03-22-2007, 05:59 AM

Shrugs and deads/rack pulls are good exercises for building traps.

**DarkFalcon** · 03-22-2007, 06:15 AM

Quote:

Originally Posted by BB2K

well from what i have been told Deadlifts are the number 1 trap maker. But i love me some shrugs!

I went for years believing that too with average results. It wasn't until I added these that my traps have really taken off...
http://www.ironmass.com/exercises/1178-hise-shrug.html

BB2K · 03-22-2007, 11:53 AM

yeah i have done the standing calf machine shrug before, works very well. i will have to try the hise shrug next time, sounds effective.

02-24-2007, 07:20 PM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,793 Recipes: 0 Rep Power: 214	That sounds too cumbersome and awkward to be of appreciable use. The biggest gains in width that I experienced were immediately after a transition from Max-OT to much higher volume. 2 months of Max-OT back work(4-6 reps/set) 2 sets V-bar pulldown 2 sets seated cable row 2 sets wide grip pulldown (deads) After those two months, I switched to a program from Arnold's Encyclopedia. 50 pullups(assisted or otherwise) in as many sets as it requires for you to complete all your reps. I can only do 7-8 on my own for my first set so I broke it up into sets of 8 at first, then increased the number of reps per set while decreasing the number of sets 4 sets bent over barbell row(8-12 reps/set) (deads) The change was pretty dramatic; I went from having very little when I flared my lats to having a respectable spread. I did the higher volume back workout on the same day as chest since I was on a 3-day split training 6 days a week. Obviously this may not work for you the way it did for me. I think the shock of switching from low-rep sets to something like that 50 rep pullup thing really smoked my lats and made them grow. As far as a single exercise for building your back, I really really like both bent over barbell rows and v-bar pulldowns. You get a huge range of motion on the v-bar pulls, and they really seem to work well. __________________ No supplement can make up for the lack of a strong work ethic.

02-24-2007, 08:23 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	^^^^ Yeah. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-25-2007, 04:18 AM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	its a great movement, but dont rely on just one movement for your back. There are many options. Mix things up __________________ COME CHECK OUT MY JOURNAL

02-25-2007, 09:42 AM	#6
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	The first time I saw anyone doing reverse bench presses it was the barbarian twins. lol __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-21-2007, 05:03 PM	#7
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 779 Recipes: 0 Rep Power: 35	i love doring Yates Rows and Hammer strength seated 1 arm rows. My back loves them too! lol __________________ Future 2008 IMPC Mens Open / MIP Champion! MOD/REP @ IBE www.epistane.com Need that killer diet? Ask Chuck Rudolf! chuckierd@aol.com

02-24-2007, 06:56 AM	#1
StrikeAnywhere New Member Join Date: Feb 2007 Posts: 12 Recipes: 0 Rep Power: 0	Reverse Bench? Am I wasting my time or no? Let's assume my college has everything needed to work the back/lats, I tend to rely on doing reverse benches (stomach flat on the bench and then lifting a straight bar up to the chest and down) to work my back/lats (amongst pull downs/rowers) Am I wasting my time by adding this into my workout, is there something else I could be doing to get those broader shoulders? (normal workout for upper body/back does include military presses as well) What else can I do for my upper back to get that real pushout shoulder wise? Advice is appreciated =)

03-21-2007, 06:07 PM	#9
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 779 Recipes: 0 Rep Power: 35	I dont do BB shrugs, even though more weight can be done form usually suffers. I have seen guys bb shruggin 400+ and my traps look a hell of alot better and i use 150lb DBs for 4 sets of 10. I got my best gains on traps by doing a modified version of the shrug, i couldnt shrug over the 45lb DB's this way but my traps exploded with it. __________________ Future 2008 IMPC Mens Open / MIP Champion! MOD/REP @ IBE www.epistane.com Need that killer diet? Ask Chuck Rudolf! chuckierd@aol.com

03-21-2007, 06:42 PM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	would you mind sharing? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

03-21-2007, 06:46 PM	#11
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 779 Recipes: 0 Rep Power: 35	sure no problem. Take a DB in each hand hold by your sides with palms facing the rear. Now take the DBs off your hips about 2 inches and keep it there the entire time. never let the db touch your sides. Shrug up and hold for 2 seconds and lower... repeat for 4 sets of 20 reps. Each set and each rep must be done exactly like this DB's facing rear and off hips is key. Try it like this for a month and get back to me. The heaviest i could go was 45lb DBS and they were damn hard to get 20 to 25 reps with especially with a hold at the top. __________________ Future 2008 IMPC Mens Open / MIP Champion! MOD/REP @ IBE www.epistane.com Need that killer diet? Ask Chuck Rudolf! chuckierd@aol.com

03-21-2007, 06:57 PM	#13
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 779 Recipes: 0 Rep Power: 35	well from what i have been told Deadlifts are the number 1 trap maker. But i love me some shrugs! __________________ Future 2008 IMPC Mens Open / MIP Champion! MOD/REP @ IBE www.epistane.com Need that killer diet? Ask Chuck Rudolf! chuckierd@aol.com

03-22-2007, 05:59 AM	#15
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,828 Recipes: 0 Rep Power: 98	Shrugs and deads/rack pulls are good exercises for building traps. __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

03-22-2007, 11:53 AM	#17
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 779 Recipes: 0 Rep Power: 35	yeah i have done the standing calf machine shrug before, works very well. i will have to try the hise shrug next time, sounds effective. __________________ Future 2008 IMPC Mens Open / MIP Champion! MOD/REP @ IBE