May 04, 2023 3 min read
Do you want to strengthen and tone your back, but don't have access to any fitness machines or equipment? No problem! Your own body weight is a great tool for back exercises. In this article we'll provide you with some tips on how to use your own body weight for back exercises.Shop The Collection: Weighted Vests
Body weight exercises are one of the best ways to get fit without having to invest in expensive exercise equipment or gym memberships. Here are some of the benefits of using your own body weight for back exercises:Shop The Gear: CAP Barbell Adjustable Weighted Conditioning Vest, from $72.99 USD
There are many different types of back exercises that you can do using just your own body weight. Here are some of the most popular ones:Shop The Collection: Pull Up Bars
Push-ups are one of the most classic body weight exercises and they are great for targeting your back muscles. To do a push-up, start by lying on your stomach with your hands placed slightly wider than shoulder-width apart. Then, press your palms into the floor and straighten your arms as you lift your chest off the ground. Make sure to keep your core engaged and your back straight throughout the movement. Hold for a few seconds at the top before slowly lowering your body back down.
Chin-ups are another classic exercise for building strength in your back muscles. To do a chin-up, start by gripping a bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Keep your core engaged and your back straight as you pull yourself up until your chin is above the bar. Then, lower yourself back down. For an added challenge, try adding a pause at the top of each rep.
Inverted rows are a great exercise for targeting your upper back muscles. To do an inverted row, start by positioning yourself under a sturdy table or bench and grip it with your palms facing away from you and your hands slightly wider than shoulder-width apart. Keeping your core braced and your back straight, push your chest away from the ground as you pull your body up towards the table. Lower yourself back down and repeat.
The Superman exercise is great for strengthening your lower back muscles. To do a Superman, start by lying face down on the floor with your arms extended out in front of you. Then, engage your core and raise your chest, arms and legs off the ground. Hold the position for a few seconds before slowly lowering back down. For an added challenge, try adding a pause at the top of each rep.
The plank is one of the best body weight exercises for targeting your entire back. To do a plank, start by lying face down on the ground and prop yourself up on your elbows and toes. Make sure to keep your back straight and your core engaged throughout the movement. Hold the position for 30-60 seconds before slowly lowering yourself back down.
It's important to be mindful and practice proper form when doing back exercises with your own body weight. Here are some tips for safely doing body weight exercises:
By following these tips and practicing proper form, you can safely and effectively use your own body weight for back exercises.
Body weight exercises are a great way to strengthen and tone your back without having to invest in expensive equipment or gym memberships. With a little bit of creativity, you can use your own body weight for a variety of effective back exercises. Just remember to practice proper form and listen to your body to ensure a safe and effective workout.