Hello everyone! What’s an effective compound exercise for my back? Also, what’s a good way to target my lower chest? Those are both areas where I’m lacking. Thank you!
Posted Feb 10, 2021, 5:29 PM UTC
Pull Ups and Pull Up variations for the back. Also Deadlifts variations can target the back and is a compound movement. For lower chest, dips or decline bench press.
I love dips, but hate watching people do them incorrectly (I have horrible shoulders and know from experience)
What is the correct way
Any way that doesn't injure you. If you're making progress, nothing hurts and the muscles you want to target are being targeted then go ahead and dip.
Can’t agree more bro, definitely requires good form and stability. But when you get it down though 🔥🔥
True, stopped working out just because I injured my collarbone while doing dips
For chest, I use machines outside of benching. So for me honestly bench, a decline Press machine, and an incline press machine is all I need.
For back, chins/pull ups and rows.
For back, I love to hang clean or power clean. Power clean is just a hang clean combined with a deadlift. There are a ton of variations you can do with either (normal, high pulls, shrugs, clean-to-squat, etc.). I prefer to hang clean so that I can also do deadlifts in the same session.
I like that cleans are a more explosive movement than pullups, but the issue for most people doing cleans is that their form is wrong. See some tutorials, or if you have access to a trainer or friend who has done them before that works too.
Cleans don't really use the lats though.
My favorite back exercises are the T-bar row and pullups. Decline bench and dips/ weighted chest dips are good for overall/ lower chest development.
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For back
Lat pull downs (various handles and attachments)
Chins (various grips)
Rows (barbell, dumbbell, cable, machine, landmine, etc)
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No: he specifically asked for compounds, so that is what I listed.