Upper Back is the new "Abs" !!!

Source - Liftnwander.com

Can't emphasize enough on the role that a strong muscular upper back can play in pressing heavier weights off your chest, squat off the hole, pull from the floor and with shoulder health and posture in general.

If people would spend more time on upper back rather than spending twice on training their abs, they would be much stronger and fitter in life.

We hit the upper back right from general activation in the warm-up to direct volume with all sorts of rows, from varied angles : Y-raises, face pulls, pulls to the chest, pulls to the sternum, J-pulls!

We also do a lot of mini band pull aparts as "fillers" in between sets of heavy pressing to balance out the push and also for getting better activation of the posterior to push heavier weights effectively.

Ideally, we recommend a 2x(sometimes 3x) pulling volume as compared to pushing volume because we are all working in the frontal plane - writing, eating, driving etc. and hence it is highly essential to balance out all the front with the back!!