BY KISSANIME MARCH 8, 2021

The back is made up of different muscles, of which the following stand out: trapezius, dorsal, teres major, infraspinatus, and rhomboids major.

However, in today’s article, we will focus on the two main muscles, namely the trapezius and the back. The trapezius and the dorsalis are two very interesting large muscles to strengthen both aesthetically (they make us look wider and more muscular), and at a functional level, since having a strong back will make us work for other muscle groups better.

The trapezius is a large flat muscle that is divided into three parts: upper trapezius, middle trapezius, and lower trapezius. This large back muscle runs roughly from the neck to the middle of the back and is responsible for rotating, elevating, and adducting the scapula.

For its part, the dorsal (latissimus dorsi) is the other major muscle of the back and the main muscle of the trunk due to its large size, both in length and width. This superficial muscle is located in the lower mid-back and joins the shoulder girdle to the back.

And after this brief description, you will be wondering … how to work the back muscles? Well, there are several exercises to strengthen the back, some of them are the following:

Dominated
The king of exercise when it comes to developing a good back. The following gym machines help us to exercise this exercise correctly to achieve the best results.

• Blanche Black Dip Bar and Pull Up 2 in 1 D8
• Bodytone Compact Dips and Assisted Domination C13
• Bodytone Evolution Dips and Assisted Pull-ups – 95Kg

Rowing
An excellent exercise to introduce in the warm-up or even throughout the session. This machine is ideal for carrying out this exercise. Titanium Strength Acqua Rower Water Row Pull to the chest
This multi-joint exercise is a good option to strengthen the muscles of the back, with the following machine we can do it effectively. It is important to have correct technical control to avoid injuries.

Chest
One of the muscle groups that we most want to strengthen is undoubtedly the pectoral. Anatomically, the chest has two parts, the pectoralis major and the pectoralis minor. They are two flat muscles with a triangular shape, located in the anterior area of ​​the thorax and that perform different functions. The pectoralis major collaborates with the shoulder, performing both the adduction movement and the internal rotation, directing the arm towards the middle of the body. For its part, the deeper pectoralis minor intervenes in the elevation of the ribs when breathing.

Press bench
The bench press is the star exercise to strengthen the pectoral area. It consists of raising and lowering the bar above the chest, stretched supine (face up) on a bench indicated for it. Apart from the chest, it involves other muscles such as the triceps and the deltoids, making this exercise one of the most complete and indicated to develop strength and muscle mass. We can do it both with free weight and with assisted machines.
Push-ups
We can also strengthen the chest with this ancient exercise, both in its standard version and with the multitude of variants that we can perform, adapting to the physical level of each person.

Legs and glutes
In the legs, we distinguish several muscle groups, the main ones are: quadriceps, hamstrings, abductors, and calves, in addition to the glutes, which we will talk about in more detail given their great importance.

The buttocks are muscles located at the back of the thigh, which we call the buttocks. This muscle group is made up of the gluteus maximus (which is considered the strongest muscle in the body), the gluteus medius, and the gluteus minimus. Strengthening the glutes is very important as they are responsible for stabilizing the pelvis and spine, and also for the extension and internal rotation of the hip.

To work them we have different options, we highlight the following:

Squats
If we want to strengthen our lower body, we certainly have to resort to this exercise.

It is a simple exercise to perform, but you have to watch your technique to get the most out of it and avoid possible injuries as a result of poor execution. It consists of flexing the knees and lowering the body without losing the verticality of the trunk, to extend the knees again and return to the starting position.

This exercise is one of the most complete that exists since it involves leg muscles such as quadriceps, glutes, abductors, hamstrings, calves, as well as the abdominals and the lower back. Watch complete videos of training at kissanime

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