Good exercises for back bacon?

Zaftique

So while I'm down some lbs (yay), I'm frustrated by the back bacon. At the moment it looks like my bosom extends all the way around my sides to my back, preventing me from putting my elbows against my sides - which while anatomically intriguing in a Star Wars alien kind of way, is nevertheless frustrating.

What are some good exercises to work the underarm/side area and tighten things up a bit as I continue to lose the pudge?

Preemptive note: I'm aware you can't "target" fat loss, I just want to help things along and prevent my bingo wings from going full flying squirrel!

Cherimoose

I'm aware you can't "target" fat loss, I just want to try to target fat loss.

:laugh:

I would follow a normal, full-body strength training program, without modifying it to target your fatty areas, since that won't give you the results you want. Good strength programs include NROL and Stronglifts. That plus being in a calorie deficit will burn fat.. from anywhere. We don't get to choose where unfortunately.

navyrigger46

Calorie deficit. You should also start doing a progressive strength training program focused on compound movements, and calorie deficit. You don't get to choose when and where the fat comes off, you just get to maintain a deficit and let your body determine where the fat comes off and when.

Rigger

Zaftique

OK, please -read- my post, folks. I said I'm looking for exercises that focus on a specific area of the body. I'm not targeting fat loss, I'm targeting muscle groups. I'm not looking to "lose weight" I'm already doing that just fine with calorie deficit. I want to make sure that as the fat is going away, there is something underneath it.

I want to target my core? I do planks.
I want to target my triceps? I do pull-downs with my physical therapy band.
I want to target my thighs? I bike everywhere.

Etc.

I want to target the muscle groups under my arms, along my sides, the midpoint of my back, etc. Please list exercises that work on this group, or point me to links where I can find that info.

Thanks!

Arranna1212

http://www.youtube.com/watch?v=XjHCKDF0Z5o

rogerOb1

Lateral pull downs, seated rows, pull ups

Mrsallypants

This? Upper back exercises.

Cherimoose

I want to target the muscle groups under my arms, along my sides, the midpoint of my back, etc. Please list exercises that work on this group, or point me to links where I can find that info.

I stand by my advice to follow a full-body program designed by a professional. Most personal trainers don't recommend piecing together your own routine, because people invariably screw something up - like having an imbalance between muscle groups, or an excessive amount of isolation exercises and not enough compound exercises (you can google those terms if they're new to you).
Also, pro-designed programs explain how many sets for each muscle group, how much weight to use, rest periods, proper form, and lots of other essential details.
Again, go with NROL or Stronglifts. They've worked for countless people on MFP.

And by the way, cycling isn't strength training. You will understand what i mean the day after doing squats for the first time. :bigsmile:

Zaftique

Lateral pull downs, seated rows, pull ups

Thank you!

Zaftique

This? Upper back exercises.

Thank you! Latissimus Dorsi was what I couldn't seem to find. I'm already doing various Trapezius exercises for physical therapy (neck problems), but my google-fu is weak and I was having a dilly of a time trying to find the name of that.

Zaftique

I want to target the muscle groups under my arms, along my sides, the midpoint of my back, etc. Please list exercises that work on this group, or point me to links where I can find that info.

I stand by my advice to follow a full-body program designed by a professional. Most personal trainers don't recommend piecing together your own routine, because people invariably screw something up - like having an imbalance between muscle groups, or an excessive amount of isolation exercises and not enough compound exercises (you can google those terms if they're new to you).
Also, pro-designed programs explain how many sets for each muscle group, how much weight to use, rest periods, proper form, and lots of other essential details.
Again, go with NROL or Stronglifts. They've worked for countless people on MFP.

And by the way, cycling isn't strength training. You will understand what i mean the day after doing squats for the first time. :bigsmile:

I never said cycling was. But I got my strong, shapely legs from cycling everywhere for years, and it's overall more fun than just staying in one place and squatting a bunch. I don't have weights, and I'm not interested in getting weights, I'm just using stuff around the house. I got a rubber.. strap? Length of stretchy green stuff (omg, I can't words today) that I got from my physical therapist years ago to do the upper back exercises for my neck, so any other exercises I can use that for = yay. I have books to lift (and I read 1000-page hardcover novels, so that's a good few pounds there!), and to be honest, all my strength is below my waist, so lifting a bag of groceries taxes me just fine. x_x I don't need a fancy set of weights I won't be able to lift anyway and will just gather dust in the garage.

I'll google isolation vs compound, thank you, but I can't afford a personal trainer anytime soon. If you can point me to any recommended youtuber, that's appreciated!

Zaftique

http://www.youtube.com/watch?v=XjHCKDF0Z5o

I'll definitely give this a shot for the bingo wings. ^_^

silverdawnhawk

You can do body weight strength training... And then you don't even need the novels, groceries or resistance bands.

There are numerous books, YouTube videos and websites devoted to "body weight workouts" that will still give to full body strength training without a gym or weights or expense.

rollng_thundr

Reverse grip lat pulldowns
Standard grip lat pulldowns
Seated rows
Bent dumbell rows
Close grip v-bar pulldowns

There are several others, but these will do the trick...

BTW, yer funny.

Zaftique

You can do body weight strength training... And then you don't even need the novels, groceries or resistance bands.

There are numerous books, YouTube videos and websites devoted to "body weight workouts" that will still give to full body strength training without a gym or weights or expense.

But.. but I -like- my novels.. T_T

Thanks!!

Zaftique

Reverse grip lat pulldowns
Standard grip lat pulldowns
Seated rows
Bent dumbell rows
Close grip v-bar pulldowns

There are several others, but these will do the trick...

BTW, yer funny.

Useful! Thankee.