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hi guys my name is chris and i'm in my
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protein pt today we're going to talk
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about back training and more
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specifically the upper back
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first we're going to start with the
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anatomy to decide what is classed as the
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upper back it would start off with the
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trapezius muscles up at the top the rear
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duct muscles at the side and then the
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teres major a minor and the rhomboids
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just underneath the main way we'd work
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this area of the body is through scapula
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retraction and the three best exercises
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i would choose to do this are a barbell
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bent over row a plate loaded low row and
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a chest supported dumbbell row they all
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work through scapular attraction pulling
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the muscles up and back and really
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working the upper back area there's
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multiple reasons as to why we want to
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train this area of the body not just to
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develop the muscles in the upper back
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and have a nice shapely area in our body
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that's well developed it's also because
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a lot of people these days have quite
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poor posture because of weakening
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muscles in the upper back
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tight muscles in the front of the body
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due to things in life like being on the
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phone on the laptop generally starting
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quite poor positions over time that can
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lead to tightening and pulling your
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joints in certain areas for example your
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shoulders and your upper back if we
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don't fix this early develop a lot of
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problems as life goes on so developing
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these muscles will help correct that but
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we'd also want to train every muscle in
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your back we see this even more commonly
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these days with a lot of people working
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from home in incorrect positionings with
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dining room chairs and laptops instead
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of a fully set desk with a desk chair
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that puts you in the correct position
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i've seen this firsthand where i was at
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home working in this sort of position
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and my back was getting a lot of issues
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running right up into my neck when we
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adjusted the height of the table got a
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new chair putting me in a correct
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instantly those problems started to go
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away if that's you for an extended time
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period for example a desk job for
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multiple years in a row that's going to
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lead to tightening of those muscles all
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the way through your body so we need to
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try and train the entire back and
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mobilize that area to get our posture
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back in a good position so not only are
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we going to develop the upper back and
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develop the muscles to get that
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aesthetic look but also correct those
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postural positions in the process when
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looking to develop these muscles we want
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you to train at least once a week but
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preferably slightly more frequently if
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we can looking into two or three days
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depends on how much training intensity
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and volume you're doing per session and
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each person's individual recovery but at
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least once a week will give us that
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stimulus two or three times will give us
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even more and really help reinforce the
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positions we've been talking about and
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correct any issues that you're looking
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to do so guys that brings us the end of
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this my protein masterclass video on the
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importance of training your upper back
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if you've got any questions make sure
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you put them in the comments box below
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and don't forget to like the video and
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subscribe to my protein youtube channel
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where you'll find lots of tips and
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tricks just like this
