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Waiter, my reverse fly is in the soup.

  • 17-04-2008 7:40pm
    #1
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭


    I want to build up my upper back a lot.

    It seems to me that my reverse fly (dumbbells) is very weak. Last night I did the following:
    • 5 lbs per arm x12
    • 7.5 lbs per arm x12
    • 10 lbs per arm x12

    When using the reverse fly machine I can manage 3 sets of 10 reps on 70 lbs.

    This seems to be to be much to light to build up any kind of muscle. If I go with a higher weight I cannot get a full range of motion, and don't want to do partial reps.

    So, what else can I do to beef up my upper back? My max bench is 80 kg (I'm around 73kg). I want to make sure my posture isn't affected adversly by not having enough upper back muscle to hold up again the pull of the chest.

    I already do chins / pull ups / face pulls / barbell rows / one arm rows.

    Should I just increase the dumbbell weight on the reverse flys, even if I can only manage partial reps... and try to build up from there? Should I drop bench altogether for a few weeks and just do upper back stuff?


Comments

  • #2
    tribulus
    Closed Accounts Posts: 3,635 ✭✭✭tribulus


    Tbh I think you'd be better served using more basic, heavier exercises like (power) shrugs, deadlifts or rack pulls in addition to some smaller stuff like face pulls, reverse fly's etc.

    My upper back has never been more f*cked than after heavy rackpulls and power shrugs, high intensity % on the rackpulls, high volume on the shrugs, my back was fried!

    Rackpulls mightn't be an option depending on your gym and how your training is split but in general I'd be inclined to choose the more basic exercises first that allow you shift more weight then supplement them with the isolation stuff.


  • #3
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    In order, for upper back...

    Deadlifts (focusing on arching your UPPER back)
    Heavy Shrugs
    Face Pulls
    Dumbbell Rows on shallow incline
    Reverse Flys


    That's just my experience. Face pulls could be number one on the list tho, since I was always deadlifting and shrugging anyway. The face pulls made a HUGE difference.

    RE: reverse flys... you're never gonna be crazy strong on them. They're not something you can make huge increases on. I think I've gone from maybe 15kg 'bells to 20kg 'bells in the last year. Focusing on diving up hard with my elbows helped alot tho.


  • #4
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    Thanks guys.

    Rack-pulls are just deadlifts but starting higher up on pins right? Don't have the option to do those based upon gym equipment.

    Shrugs with barbell or dumbbell, or do both for variety? Barbell in front or behind body, or again both?

    How does a power shrug differ from a shrug? Do you use your legs for a bit more drive on the power shrug?


  • #5
    tribulus
    Closed Accounts Posts: 3,635 ✭✭✭tribulus


    BossArky wrote: »

    How does a power shrug differ from a shrug? Do you use your legs for a bit more drive on the power shrug?

    That's all yeah. Again I'd stick with the barbell in front of you = more weight. Easier to use straps with than db's too.


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