Build muscle faster by training like this –
If you are one that wants to know how to get a bigger back then you have to start by learning how to use your chest. In this video, I show you that by focusing on the movement and position of your chest you can start getting a much better contraction on every back exercise you do. The best part about this tip is that it is something that you can implement in your very next back workout on your first set.
The reason why this tip works is because it is difficult for many lifters to focus on the movement of either their back muscles or the arms as they pass into extension behind the body. At the same time that they extend their arms behind their torso they often lean forward or allow their shoulders to round as they do this. This acts to collapse the chest, protract the shoulders and make true extension at the shoulder joint even more difficult.
That said, if you focus on the position of your chest it is much easier to accomplish this same movement. The sternum is one of those target areas that we have good control over. When prompted to “lift the sternum” or “stick your chest up and out”, we often find it much more easy to accomplish than “extending your arms behind your body”. The question becomes, which part of my arm should go behind and how far behind. When you focus on the breast bone or sternum you are able to do this without much thought and it takes your arms into the extension that they need to be.
When you are able to experience better extension of the upper arms behind the body while keeping your chest up and out, you get an intense contraction of the lats, rhomboids and other muscles of the back. You will be able to feel this contraction on even the first rep of trying this. It’s back workout tips like this that are so powerful because you can do them without much trouble and see results as soon as you start doing them.
This technique applies to every back exercise you do. In the video, I show you how you can do it with lat pulldowns, barbell rows and one armed dumbbell rows. There is no reason that it cannot be done on pullups as well if you are training back at home without equipment. What you need to do is think about simultaneously pushing your chest up and out as you move your arms through the movement of the back exercise. You should be consciously and actively moving your chest on every rep.
Prior to starting this technique you will likely find that up until now you have been simply moving your arms as they should during the back exercise but had no focus on driving extension via movement of your chest. Start doing this and I promise you will not only learn how to get a bigger back but you will start seeing more width, size and thickness of your back in no time.
For a complete workout program that helps to give you a stronger wider back while building a ripped athletic body, be sure to head to and get your ATHLEAN-X Training System. This 90 day workout plan will spell out every workout and the best techniques to use for each exercise to get the most out of your effort.
For more videos on how to build a bigger back and back workouts that you can do at home or the gym, be sure to subscribe to our channel here on youtube at
43 comments
Glad to find this! I've thought about doing this but i never do this during my back exercises…
Jeff please can I have advice on whether biceps should be trained with a back workout and triceps with a chest workout? The overall goal is to limit the number of rest days required whist seeing results in terms of muscle size and definition.
Very helpful, as always! The chest – back interaction is so important, got to remember this advice!
Great, just when i finished my back day……
0:30 it`s funny, just as he says a word "focus", camera loses the focus
Close-grip chin-ups always worked my chest, since the motion is similar to a cable crossover. It is funny how many back exercises are good at making the chest contract unless you consciously try to avoid that. T-bar rows, dumbbell pullovers, even straight-arm lat pulldowns if you grip the bar too closely.
dammn man, you got much bigger since last week haha. it looks like you took a magic pill which makes your muscles much more leaner. good job bro
Jeff C, The King of Perfect Form….
Do a 'pullover' video please!
This would be better with markers.
hi jeff…just wanted to say that your videos are awesome…the SCIENTIFIC explanation to all the exercises is something I really like…. many of the questions one has get answered….most people would charge for such incredible pointers and yet you put out such videos for free..good on you mate …keep up the good work ….I wish more people were as selfless and of a non commercial mindset as you …CHEERS…………
Oscar
looking swell
Best youtube channel tbh
This is why there is no other channel on youtube like this. Hands down the best fitness channel on youtube.
Wanna bigger back, focus on chest. Lol. Sounded like a Broscience vid title. Lol
@1:25 I can't wait to see "Baby's First Squat Rack" in the next video. Those twins have some guns to build!
Jeff looks like he's been working out
Yes and calves! Weight isn't the problem. Pause reps for days and keeping tension during FRM
Hey Jeff, I don't know if you already have but can you tell us about "generic limit?"
why u don't exhale and squeeze the muscle at the end of the rep????!!!!!
Exactly what part of United State u R Body
Hi Jeff – could you do please a video with some of your observations from the olympics? Anything at all – things to learn from certain athletes , movements , body etc.
Thank you for your videos – there is something to learn in each one and they are very motivating
this guy motivates me just by looking at him…coz after watching him i wanna go gym right away😁
Awesome physique jeff
I get sore on my lats the day after i bench or dumbell press.
how to widen lower back. plz help
Awsome, I always thought my focus was wrong for back. But it's not very helpful
I need help! I used to only bench for chest, now I have a peck imbalance. My left peck is much bigger and stronger. Because of a lack of right peck development, my right shoulder is now rolling forward. Now no matter what chest exercise I do, it's always my delt that is engaged, I CANNOT target and hit my right peck. What should I do? I'm not very big and wanting to gain a lot of weight (Im like 170), should I just do dumbells and not worry about my right delt being engaged? I hope eventually it all evens out naturally. You don't think I'll have one big left peck and one big right delt right?? Thx.
Tried it before he did the vedio lol everyone in gym taught am crazy
Want bigger back? No Lat Pull-Downs. It's Lat Pull-Ins.
CGI toaster
wow!! amazing tip Jeff!! finally I know why I never felt my back working!! thanks!
that white short was refreshing
I am so familiarized with Jeff wearing black pants, now looking at the white short, i get so confused
Not a back related question. When I bench, as I try to follow your advice on how to properly bench, I start feeling it in my chest, but not as much as I assume I should. What should I do?
Goddammit, just came here after both chest and back days, now have to wait for a week until I can do this.
Why does his face doesnt match the rest of his body
WTF with the baby Einstein s box?
Thanks bro
U t best
U r the best
My chest is not getting broader , I have done everything ….
Please can u make a video for me
that's a good indirect cue to get people into thoracic extension and doing opposites on the antagonist muscle. lats is in full stretch when upper pecs are contracted, lats are shortened when upper pecs are stretched.