You might be ignoring the most important part of your gym routine. You’ve already working towards your toned chest, arms and legs, but a wide back is going to bring you to that next level. To build your best your back, make use of calisthenics that are going to focus on your back. Most important thing is to pick exercises that are the most accessible to you!
Read on for the top 10 recommended exercise for your calisthenics back workout.
Building Your Calisthenics Back Routine
If you already have a home or gym routine, then it will easy to add in sets for your back. It it’s best to make sure that you follow these basic guidelines:
- · Decide how much time you have- half-hour or two hours? You’ll need to make sure you don’t choose a set that requires too much prep to start.
- · Skip if it’s leg day- it’s better to keep it with chest and arm days. You’ll already warm-up and wonder extra effort. There will be less risk of a costly or timely injury as well if you keep them separated.
- · Keep it simple- this does not need to interrupt your routine. Add these exercises to your already established or new routine. You don’t need to change what you’re already comfortable with performance wise.
Bring Your Routine With You to Keep Building Strength
Adaptable to both gym and home, means you will be able to take a calisthenics routine anywhere. Keeping in mind that starting out, it should increase in intensity. You’ll need to continue your routine even if you’re traveling to make sure that you build your strength.
Use the Bar – The Most Flexible Piece of Equipment
You should know in pull-ups that we are targeting your lat’s or latissimus dorsi muscle. It is the large back muscle that helps you support your shoulders and what you need to strength through pull’s up. This set of exercises is set for your upper back and will focus on moderate intensity.
Top Five Kinds of Pull-Up’s to Challenge You
- Wide Pull-Up – This is the widely used variation. To do this pull-up form properly, means that you should have it at a shoulder-width grip and legs off the floor. You’ll know you’ve completed a full pul
- l-up – When your chin comes above the bar and lower yourself back down. It activates your back muscle and recommended for total beginners.
- Chin-up – This is a variation of the pull-up, where instead of your palms facing away, they face towards you. You have the shoulder width grip and legs come off the floor. Your chin should come over the bar before lowering back down. This set of exercises will rely on your shoulder extension and biceps to engage your back. It’s not so different from the pull-up, but will help keep the variation.
- Mixed-grip pull-ups – To make sure to engage your chest, this variation uses two different grips. One where you hand faces toward you and the other faces away. It’s biggest benefit is that it makes sure that you are using all your routine.
- Australian Pull-ups – Set a bar at waist height. Then with your legs straight, you hold yourself at an angle. You lift up above the bar and then lower your arms again with your legs and hips remaining straight.
- Weighted Pull-ups – A variation of the regular pull-up, the idea is to add a weight around your shoulders or added resistance to pull up. Some popular ways have included, putting one foot in a kettle bell as you pull up or placing heavy chains around your shoulders.
Know Your Lower Back
Your lower back is comprised of a different set of muscles that need to be targeted with a range of exercises. These are tensor muscles, flexor muscles, and oblique muscles which support the spine and lower back. This set of exercises will focus on a mix of moderate to advanced intensity.
Top Five Floor Exercises
- Superman– This one is done lying flat on the floor or on a mat. You extend your legs and arms in straight and in the air, lifting at the same time. You should be able to hold for 15 seconds before lowering. For extra challenge try to hold for a minute or longer.
- Reverse Plank– This is two different sets the plank and the reverse plank. The reverse plank is you sit with your feet out stretched in front of you. Then plan your elbows by your side and lift off the ground. It will mostly use your core and if you can hold for 30 seconds will be the best for your lower back. The plank is the same but you begin with your legs behind you and elbows tucked under your chest.
- Dive Bomber push-up – You begin with downward dog or a v position where arms and legs meet in the middle. Keeping your legs straight, you bend your arms and push yourself forward until your chest almost reaches the floor. You then push yourself back into the starting to position to repeat for decided set. It’s a full body movement that is guaranteed to engage your lower back.
- Bird-Dog – Starting on all floors you raise your left arm and right leg straight, holding for a few seconds. Then lower and switch sides, repeating the same. It seems simple, but after a few sets will have forced to engage the lower back and core.
- Walking Handstand– Starting in a plank position, walk yourself back to the wall. You’ll be able to balance your feet on the wall and hold yourself up by your hands.
Building up Your Perfect Back
Your ultimate wide back can be reached with a combination of Calisthenics exercise range. The diverse range of muscles that make up your back, you need to focus more on using a various range of exercises. This calisthenics back workout will give you the ultimate back.