Back Thickness|Get that Cobra back
There are more than 2 dimensions
It is a simple fact of life that there are more than 2 dimensions. If you are focusing on back width while neglecting thickness, you are choosing to limit your precious gains significantly. Building a body the stands out requires focus, you can not just do things because others do it. Do not follow the sheep, find what areas you need to apply more focus on, and make them grow. Back thickness is an area that many desperately need to improve if they are to ever attain the legendary Cobra Back.
What is a Cobra Back?
It is believed that only a select few have reached enlightenment, even fewer have attained a Cobra Back. A Cobra back is a back that has become so stupendous that it begins to resemble the hood of Cobra. Look at the video below of Allistar Overeem, a perfect example of how back thickness creates the ultimate back.
Another example is Mike Rashid
And of course famous youtuber Chris Jones
In order to increase your back thickness you need to heavily work on your; traps, rear deltoids, as well as your lumbar erectors. If you look at the previous pictures and videos you will notice the three dimensional effect these backs have, this is due to the development of these muscle groups. While the lats are important for back development they by themselves do not create thickness in the back, they tend to spread out and give you width. In order to attain the Cobra Back you must do a lot of posterior chain work.
The Tools | Weapons of War
I have listed 4 different exercises that will quickly increase the amount of meat on you back!
The Rack Pull
The Rack Pull is pretty much a limited range of motion deadlift. Instead of pulling the bar from the ground and engaging unwanted muscle groups, we pull it from an elevation. You can pull the bar from a variety of things including:
- Power Rack
The bar should be above your knees when you set it up, anything below engages unwanted muscle groups. The limited range of motion allows for greater intensity as more weight can be put on the bar. This exercise targets the whole back significantly, and should be your bread and butter. Make sure to use a lifting belt when handling heavy weights, we are trying to get a Cobra Back, not a Broken Back. Keep it safe make it heavy, and go hard.
This is an exercise that everybody should be doing it will get your upper back in good shape, and is also healthy for your shoulders.These are usually better with high volume, and high frequency. Face pulls develop the rear deltoids along with the traps, helping you complete your back. You can use a rope on a cable machine, or use bands to do these, just pull the rope to your face and contract your back muscles. This is a controlled movement, use a weight that you are comfortable with and liberate yourself with new gains.
below Dana Linn Bailey, who said girls couldn’t have Cobra Backs?
Weighted Back Extensions
The back extension machine is one that is not used enough in most modern gym. Back extensions are brutal, they hurt, and will make you cry but are irreplaceable. When body weight back extensions become easy you can use:
- Kettle bells
- Weight Plates
- Loaded Barbell
The loaded barbell is for more advanced lifters that know what they are doing. Back extensions will strengthen your posterior chain, helping you maintain good posture. These will also annihilate your lower back muscles helping them grow into mountains. They are good for targeting your lower lat muscles close to where they insert, making your back look thicker than a rhino.
When you develop your lower back muscles something special happens, Christmas comes early and you will get some Christmas tree action.
Take these exercises, program them into your routine. Progress on them while maintaining good form, and one day before you even notice it, you will become one with the Cobra.