Which exercises would you choose...

[JM1219]

My overall back thickness, especially upper trap/upper midback and chest are underdeveloped. Which exercises would you incorporate if you were doing a DC style training program to bring up the weak points? Remember, initially, I only get to choose three exercises per body part. So, I'm looking for chest and upper back/overall back thickness.

I know deadlifts will be the number one for back, but I've always done a shitload of deadlifts. Straight legged and bent. That's why my lower back is actually fairly close in development, it's the upper portion that is lacking.

 

[tkav1980]

add Rack deads and bent over barbell rows... really hammer those for a full blast and tell me what you think.

 

[Quad-smack]

Try under-hand grip BB rows - Dorian style...

 

[JM1219]

Thanks for the input guys, I'll give those a try.

 

[dropshot001]

add Rack deads and bent over barbell rows... really hammer those for a full blast and tell me what you think.

i'm with tommy on these. also go with kroc rows.

 

[ballennonstop]

Sorry but there's not many exercises that will target your upper and middle back, traps, and chest all in one movement. Deads & BO Rows for thickness. Pullovers will target chest and lats. Do some more research. It doesn't sound like your knowledge is up to par.

 

[JM1219]

Sorry but there's not many exercises that will target your upper and middle back, traps, and chest all in one movement. Deads & BO Rows for thickness. Pullovers will target chest and lats. Do some more research. It doesn't sound like your knowledge is up to par.

Lower the dosages bro, I wasn't attacking you in the other thread.

I wasn't asking for an exercise that hit all of those muscle groups at once.
DC style training, three exercises for back width, three for back thickness, and three for chest.

 

[ROCKEDUP]

Have you tried rack chins for width? Lot of guys like those.

 

[taz]

its not DC style but for thickness i have always done moderate deads, 8-10 reps, 6-7 sets worth.

then over to seated rows with a lat bar pulling to the lower pec rather than the belly.

then i do revers grip pulldowns and finish with hammer rows.

im not trying to ever compete or anything so the exercises arent designed to pull out max cuts or anything. its just always worked for me to get thicker.

 

[animalsd]

deadlifts/rack pulls, rows, pullups/lat pulldowns for back

incline press, flyes, dips for chest

these are my recommendations for good exercises for your weak points