Hey, you guys.
Today we’re going to focus on mid, upper back, and lats.
We’re going to try and help eliminate some of that ugly bra fat.
To eliminate bra fat and upper back rolls, concentrate on a good, healthy eating plan,
a consistent exercise program that includes cardio at least three to five times per week.
That will be a great start because that’s really what it is.
It’s really flushing out all that extra body fat because, unfortunately, that’s
where the key is.
It’s really in the kitchen and being really consistent with your workouts.
But I do have some great exercises where we’re going to target those specific areas to tighten
and tone those specific spots.
Five different exercises.
The first one I’m going to start with, we’re going to go to the cable machine.
If you have bands, it also works with a band.
If you can loop a band on the door or something, that will also work.
What we’re going to do is start with a straight arm, just have a handle.
We’re going to have a nice, tight stomach.
With this one, you want to concentrate on having really good posture.
What we’re going to do is bring that arm straight down.
You can go a little past your body here.
At the top, you want to make sure you’re back far enough to where you’re getting
a good stretch on that lat.
That’s really the key there.
So just step back to where you feel like you’re getting a nice stretch, but not overly – and
you’re just going to bring it down, and straight back up.
Really focus on that lat muscle here as you pull straight down.
All the way up.
Get a good stretch.
All the way back down, a little past my body, and all the way up.
With those, you can do 12 to 15 reps on each side.
It’s a great way to get that muscle activated.
You can go as heavy as you want, but just doing that a little bit, I’m already feeling
it.
Number two: we’re going to do rocket launcher rows.
So, with this one, we’re going to use a little bit heavier weight.
The key with this exercise is, we’re going to do a slow cadence.
After you row up, you’re going to think about using about a three second lowering
on these.
I want you to think about going into a nice, deep lunge.
Nice, straight back.
Neutral head.
We’re going to row up, and one, two, three.
Row up.
One, two, three.
Up.
One, two, three.
Up.
One, two, three.
With those, you want to make sure your palms are facing you.
Just slowing that cadence down is really going to make a big difference on those.
Really good for hitting right under where that bra area is here.
Next, we’re going to go into assisted chin-ups.
With these, I usually just use a resistance band.
This will give me about 25lbs of extra help.
Going to bring my bench here.
You’re going to stick your foot in the band.
However, you want to do a grip.
Gyms have different – this is a wide grip here.
There’s another grip on the backside of this.
Whatever kind of grip you want to work.
You’re going to try and pull all the way up, and lower down.
Get that full extension.
All the way up, and lower down.
You can see I’m relaxing my shoulders at the end.
So, I’m really getting a full range of motion with it.
You can use bands that have way more resistance that are going to give you more help.
A lot of gyms will have those.
Like I said, work different grips.
Work a reverse grip, a wide grip; all different grips.
All of them are going to be great for your back.
I know those can be tough, but they’re very good.
Okay, next we’re going to go into high pulls.
With this one, just grab a swiss ball.
I have a resistance band that I’m going to use.
You can wrap this around anything you have at home, or at the gym.
You want to keep this about chest level.
Just get yourself to where you feel like you’re going to get some good resistance.
This one will be palms down.
I’m going to be back – my back is going to be nice and straight.
I’m going to bring this back, bringing my shoulders – my scapular area – back.
Really pulling it.
Concentrating on those shoulders coming all the way back.
Really opening that chest area.
These bands come in all different resistance levels.
You can go lighter or heavier.
Just make sure you’re getting a nice, really good, full rep out of that.
Really pulling that scapular area in the back together.
That’s really the key.
All right, 15 to 20 reps on that.
Last thing we’re going to do is, we’re going to do a fly pushup jump just to get
the metabolism going.
Hit those bra line areas with the flys here.
A little bit of shoulders, all through back here.
When we go into our pushup, of course, that’s going to be hitting our back area.
The jump, just getting that metabolism fired up.
That’s how you’re going to eliminate that body fat.
What you’re going to do is have a good bend at the waist.
You’re going to fly with a nice – I always tell people ‘birds’ wings’.
Just that nice, little arc here.
We’re going to go here, and we’re immediately going to pop down onto the ground into a pushup,
really hitting that back.
Our feet are going to be here.
Pop up, go right into that fly, pushup, jump.
Nice, explosive jump.
All right, guys.
Great exercises.
Really focusing on that mid to upper back, the lat area.
We’ve got some exercises in here that are going to get our heartrate going.
That’s the key.
Getting the heartrate up.
Remember, looking at your diet; having a nice, healthy eating plan.
Okay, you guys.
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Thanks for joining me today.
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See you guys soon.