upper back

anniehall · 05-03-2005, 06:27 AM

Is there a way to work upper back specifically with no equipment, just body resistance? I'm doing a full body circuit training outside and nothing comes to mind at the moment.
Thanks.

rem1956 · 05-03-2005, 07:14 AM

what about pull ups/chin ups, and push ups?

Matthew · 05-03-2005, 06:40 PM

Push ups work your chest. Horizontal pullups will work your back, if you have a bar or anything to grab onto.
Why are you doing a body only program and why outside?

Tony_Stark · 05-03-2005, 08:45 PM

If you could get access to some bands, pull aparts would work well with practically no equipment.
http://www.t-nation.com/readTopic.do...ydra?id=488461
--> scroll down about half the page to see the exercise and a description

-Tony

Q. · 05-03-2005, 08:47 PM

How about scapular retractions? If you have something to hang from, just hang and pull your shoulder blades together for a 15 second hold. Work up your time from there. It's pretty tiring, I can attest to that.

Jerry Hill · 05-03-2005, 09:00 PM

Chin's, Pull-ups, modified pull-ups.

Hindu push-ups and dive-bombers will hit shoulders and upper back. So will any handstand push-ups, handstand balance work or bear crawls.

In Health,
Jerry

I. Kay · 05-03-2005, 09:37 PM

Airplanes (or "supermans").

anniehall · 05-04-2005, 01:21 PM

What are airplanes or supermans? What are Hindu push-ups?

Jerry Hill · 05-04-2005, 07:42 PM

anniehall,
Here is a great site for bdywt exercises.

http://trainforstrength.com/

Jerry

I. Kay · 05-04-2005, 09:27 PM

Airplanes:
Lay face down on the ground. Extend your arms out to the sides, forming a t-shape with your body. Simultaneously contract your upper back and lift your arms up to the sides, while locking your heels and, stiff-legged, raising your legs up too. Contrict your glutes to keep stiff. So at this point you arms are up to the sides, your feet are up and poniting straight back, and your core is tight. Hold for a few seconds and slowly lower back to the ground.