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How to Get A Bigger Back (USING YOUR CHEST)

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Rating: 4.0; Vote: 1

If you are one that wants to know how to get a bigger back then you have to start by learning how to use your chest. In this video, I show you that by focusing on the movement and position of your chest you can start getting a much better contraction on every back exercise you do. The best part about this tip is that it is something that you can implement in your very next back workout on your first set. The reason why this tip works is because it is difficult for many lifters to focus on the movement of either their back muscles or the arms as they pass into extension behind the body. At the same time that they extend their arms behind their torso they often lean forward or allow their shoulders to round as they do this. This acts to collapse the chest, protract the shoulders and make true extension at the shoulder joint even more difficult. That said, if you focus on the position of your chest it is much easier to accomplish this same movement. The sternum is one of those target areas that we have good control over. When prompted to -lift the sternum- or -stick your chest up and out-, we often find it much more easy to accomplish than -extending your arms behind your body-. The question becomes, which part of my arm should go behind and how far behind. When you focus on the breast bone or sternum you are able to do this without much thought and it takes your arms into the extension that they need to be. When you are able to experience better extension of the upper arms behind the body while keeping your chest up and out, you get an intense contraction of the lats, rhomboids and other muscles of the back. You will be able to feel this contraction on even the first rep of trying this. It-s back workout tips like this that are so powerful because you can do them without much trouble and see results as soon as you start doing them. This technique applies to every back exercise you do. In the video, I show you how you can do it with lat pulldowns, barbell rows and one armed dumbbell rows. There is no reason that it cannot be done on pullups as well if you are training back at home without equipment. What you need to do is think about simultaneously pushing your chest up and out as you move your arms through the movement of the back exercise. You should be consciously and actively moving your chest on every rep. Prior to starting this technique you will likely find that up until now you have been simply moving your arms as they should during the back exercise but had no focus on driving extension via movement of your chest. Start doing this and I promise you will not only learn how to get a bigger back but you will start seeing more width, size and thickness of your back in no time. For a complete workout program that helps to give you a stronger wider back while building a ripped athletic body, be sure to head to and get your ATHLEAN-X Training System. This 90 day workout plan will spell out every workout and the best techniques to use for each exercise to get the most out of your effort
Date: 2022-04-22

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Comments and reviews: 10

Iwan
Hi jeff, in the past ive have been known to skip all my leg days and only build up my upper body.
But recently ive started cycling 10+miles as a leg workout primarily, but also as cardio. Throughout my area there are many hills and steep gradients which i do believe give the quads, glutes, ham strings and calves a real good burn, and i have noticed a size difference in these area since i stated this leg workout cycle routine.
Is this an effective enough leg workout strategy?
Maybe you could do a video about different ways of training legs instead of just in the gym doing squats? Thanks, iwan.
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TheTyler701
I need help! I used to only bench for chest, now I have a peck imbalance. My left peck is much bigger and stronger. Because of a lack of right peck development, my right shoulder is now rolling forward. Now no matter what chest exercise I do, it's always my delt that is engaged, I CANNOT target and hit my right peck. What should I do? I'm not very big and wanting to gain a lot of weight (Im like 170, should I just do dumbells and not worry about my right delt being engaged? I hope eventually it all evens out naturally. You don't think I'll have one big left peck and one big right delt right? Thx.
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Kyle
Hey Jeff. I have the same body type as you and was a skinny kid but since I started working out I toned down and somewhat filled out. Im still not quite where I want to be though! I dont take many supplements to my typical healthy diet other than whey, creatine, and casein, but I just have one question. If I'm not sore from my first workout of the day, should I workout twice? This isn't by any means going to become a habit but if I workout by myself then a friend asks me to workout with him, should I go hard like I do in my first workout or take it easy?
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Adem
Jeff I can never properly feel my lats and I have this problem a little but on my triceps as well. only a few exercises I can actually feel those muscles and I checked so many vids on how I can get that mind muscle connection. it because of this they are my lagging muscle parts. I only feel my lats on bent over rows but only in the middle not the sides of my back. also my tricks I feel only on triceps push downs. help me please
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oscar
hi jeff. just wanted to say that your videos are awesome. the SCIENTIFIC explanation to all the exercises is something I really like. many of the questions one has get answered. most people would charge for such incredible pointers and yet you put out such videos for free. good on you mate. keep up the good work. I wish more people were as selfless and of a non commercial mindset as you. CHEERS.
Oscar
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Anthony
Hey Jeff, so I just started to work out on August 1st and I am planning to keep on working out till the 31st of this month and I don't take protein is that bad? And also I'm always sore and I warm up then go into my daily workout. I watched most of the videos you posted about this but it didn't help me as much. If you reply thank you Jeff
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samjarea
Jeff. Can you please show us the quickest way to fix Golfers elbow, I know you've done a clip on how to avoid it, but I've been trying to recover from this for over a year! Tried everything from FlexBar, bands, acupuncture, sports massage, rest, ice, heat, elbow flossing and stretching. even changed my diet!
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jmcsquared
Close-grip chin-ups always worked my chest, since the motion is similar to a cable crossover. It is funny how many back exercises are good at making the chest contract unless you consciously try to avoid that. T-bar rows, dumbbell pullovers, even straight-arm lat pulldowns if you grip the bar too closely.
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kennypwers
Can someone help me?
Which video is it that jeff shows you how to stretch your hip?
Sitting for a long period of time
One leg back other forward, twist and put hands in the air to stretch the hip flexor
I wanna see the video again but cant find which one it was. Driving me crazy!
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sport
I now have Athlean X plan but in 3 weeks, I'm going on vacation for a week. I'll try to eat as clean as possible (try) but obviously can't workout. Ill try to do abs daily and pushups and bodyweight. Will be be a huge blow? Also, any good bodyweight exercises for this time?
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