Chest Supported Row: Key for a wider and stronger back and biceps

Chest-Supported-Row

Introduction of Chest Supported Row:

Have you ever seen those sturdy and muscle oozing backs of gym-trainers, stuntmen or athletes? Or maybe of your favourite celebrity during the action-scene of the movie? Most of you must have! Those muscle oozing wider backs sure looks like the fruits of tons and hours of long exercises and training and it true. Building those muscle oozing, strong-looking wider backs and killer biceps does take quite a harsh training process and not to mention a protein full of diet. And while many dreams of those muscle oozing, strong-looking wider backs and killer biceps, one might just be losing their time over-thinking. But fret not, you can also build such muscle oozing, strong-looking wider backs and killer biceps with the help of Chest Supported Row.

What exactly is a Chest Supported Row?

What-exactly-is-a-Chest-Supported-Row

So, what is a Chest Supported Row? How can it help to build muscle oozing, strong-looking wider backs and killer biceps? Can it be done at home? Well, in simpler terms it’s an exercise that emphasizes on back and biceps of your body through weight lifting exercise with your chest supported on a bench. And since it emphasizes on your back and biceps, the more weight you move/lift, the more mass will be gained or accumulated on the muscles, thereby, giving you strong-looking wider backs and killer biceps. And no, you may not practise it in the home all by yourself, Chest Supported Row exercise must be done under the supervision of a trainer or expert. Why?

If not done in a supervised manner or precise manner, it might lead to permanent injury of certain muscles or discs of your body, which is not a good thing. Hence, it must be done under proper and expert supervision as much risks are involved if executed under self-risk. For if not done correctly, at the very least, it might cost you a permanent injury of your spine for life. So, how should it be done? Well, although the process might sound quite easy but is very complicated as it is very difficult to get the body into the prescribed position or angle needed for the chest supported exercise.

Recommended Position for Chest Supported Row exercise:

Recommended-Position-for-Chest-Supported-Row-exercise

Chest Supported Row requires a great length of mobility and flexibility and hence need to be done under expert supervision. As the risk of injury does not only revolved around the fact that it needs a precise angle to get started with but also that even if done in a supervised manner, the risk of future injuries still lingers. Hence, if done under expert supervision, it not only reduces the risks of future injuries but also lowers the stress over the body. Chest Supported Row emphasizes on weight-lifting with your chest bent and supported on a supporting pad/bench-pad. And if started with way too much heavy lifting, it might increase stress on your upper body and back thereby, increasing the risks of the disc or spinal injuries at a greater alarming rate. After all, word of wise: nothing too much benefits, even if it’s exercise or Chest Supported Row.

However, below is the steps of how to do achieve the proper stature as to practise Chest Supported Row exercise:

– First, lie down in an angle of 45 degrees on the bench pad. Make sure that your chest is firmly supported and you are comfortable with the angle of your position.

– Keep your feet firmly attached to the ground/floor. It must be firm enough to keep the weight of the dumbbells or whatever weight you’re practising with, distribute equally in your body starting from the back/upper body to the lower body.

– Now grab on to the weight for your Chest Supported Row exercise and practise.

Chest Supported Row for mass:

Chest Supported Row for mass or Chest Supported dumbbell Row are twins of the same purpose. Chest Supported Row for mass can also be interpreted as Chest Supported Row Dumbbell, which is not much different from others or rather to say the most common and practiced Chest Supported Row. It will not be an exaggeration to say that Chest Supported Row Dumbbell is practised by starters. Hence, below is a rather simple guide on how to do Chest Supported Row quite easily. Although, ‘easy’ sure does sounds quite alluring here but it must be noted that no matter what it needs to be done under expert supervision only:

– Lay on an adjustable bench set on about 45 degrees.

– Lie with your chest facing on to the bench pad, feet spread straight on the ground and firmly attached. Head and hands hanging on the top and side respectively, with palms facing each other.

– Make sure that you are comfortable with the prescribed position above, otherwise, it might increase the risk of injury.

– Now grab on the dumbbells while making sure that your shoulders are down and back. Then, row the dumbbells up into your ribcage till the mid-backs and lat muscle fully contract.  

– Now, hold on to the position for a bit and try to squeeze the blades of your shoulder together, thereby lowering the dumbbells down to their original position.

– Repeat the above-given steps and instructions for another 3-4 sets in your daily workout routine for better results.

Chest Supported Row for Upper back:

Chest Supported Row for upper back also known as Chest Supported Barbell Row is not that much different from Chest Supported Row Dumbbell. The Steps and the instruction are the same and so is the importance of the prescribed position. The reason why Chest Supported Barbell Row is famous among fitness nerds is the fact that it reduces the stress on the lower body unlike Chest Supported Row dumbbell, where the weight was divided among all the parts of the body. And since the stress on the lower body is much less, the muscles on the upper part of the body contracts a bit more thereby reducing the time you need to achieve muscle oozing, strong-looking wider backs and killer biceps.

The decreased stress on the lower back of the body makes the prescribed position all the more important as well. For just a slight mistake might make you kiss your perfect spine goodbye for life. Hence, make sure that when you are practising Chest Supported Barbell Row, you are under expert supervision. So, below is a rather simple guide on how to do Chest Supported Barbell Row quite easily:

– Lay on an adjustable bench set on about 45 degrees.

– Lie with your chest facing on to the bench pad, feet spread straight on the straddle and firmly attached. Head and hands hanging on the top and side respectively, with palms facing each other.

– Make sure that you are comfortable with the prescribed position above, otherwise, it might increase the risk of injury.

– Now hold on the bar with a preferably neutral grip and begin by rowing the barbell weight up into your ribcage till the mid-backs and lat muscle fully contract. And then slowly bring the barbell down to its original position.

– You can also try to switch your grip between under/overhand for a change in your workout as well. But you can also leave it if you are not comfortable.

– Repeat the above-given steps and instructions for another 4-5 sets in your daily workout routine for better results

Seems too harsh? Try an alternative to Chest Supported Row:

Just because Chest Supported Row is quite a popular gym-practise to build some killer biceps and muscle oozing wider-stronger back doesn’t mean that it’s easy for everyone. And don’t fret over it, because not everybody is fit to practise Chest Supported Row as well. Reasons? Either to flexibility or weak spinal strength. And so to overcome such barriers and obstacle to achieve the perfect chic-magnet back, muscles and biceps, there are some cheat alternatives available. 

T-bars Chest Supported Row is one such cheat exercise or alternatives available. It’s also recommended in case suffering from severe back pain due to poor posture or excessive Chest Supported Row exercise. So, how does it works? Well, the cheat is that the T-bar is immobile and firmly attached to the ground, while the bench is mobile. Unlike the Chest Supported Row, you don’t need to pull on and off Dumbbells or Barbells. Instead, you just need to lie as the prescribed position and grab on to the attached T-bar on the ground and do the rowing stunt with the movable chair. Pretty easy?

Although Chest Supported T-bar Row sounds like spoon-feeding of Chest Supported Row it’s one of the best methods to rely on when you are not fit to practise Chest Supported Row or when you are suffering from the muscles pain due to excessive practice of Chest Supported Row.

Conclusion

Although, ‘High Josh’ is quite preferable in any area of life and all the more in the fitness regime as it helps to maintain longevity with not only Gym but with your fitness regime as well. But no matter how high your ‘Josh’ is, you need to keep in mind that Chest Supported Row primarily depends on your body posture and strength. Any slack on either might cost you some discs or spine for a lifetime. And you can kiss not only your muscle oozing, stronger and wider back along with killer muscles but your regular back and muscle goodbye too for once and all.

So, heed the word of wise and make sure that you practise Chest Supported Row only under expert supervision and not under some stupid bet or Josh.