Building muscle in upper body/back

LernRach

Aside from needing to lose weight, I have been on prednisone for a long time, meaning there is a build up of fat around upper back area. (One of side effects) whilst I know I can't "spot" can someone suggest some exercise I can do to build muscle? I currently do interval running, some weights, squats, plank etc

Thank you

Cherimoose

Sounds like Cushing's syndrome. Unfortunately there isn't much muscle under the area where the "hump" usually develops", plus it doesn't grow much in females who are in a calorie deficit, so developing it won't give you the results you want. The good news is you can reduce its appearance is having great posture (sticking chest out, shoulders back & down).
For strength training, i'd follow a standard, full-body program without modifying it, so your musculature stays balanced. Good programs include NROL, Stronglifts, and Nerd Fitness.
That plus a calorie deficit will help burn body fat. If you have metabolic syndrome, keeping carbs low may help.

Can you wean off the prednisone?

Tomm88

Pretty much what the dude above me said about posture, work on having a straight back, shoulders back, chest out, excersises like Deadlifts and especially Over Head Press ( done properly!) force thoracic extension.

JoRocka

standing press
barbell rows
DB rows
Lat pull downs
standing lat press downs
single arm press downs (standing perpendicular to the cable)
pull ups
pull up variations
decline push ups- the higher your feet get the more shoulder/back you get.
cable rows
renegade rows

auddii

I had the dreaded hump on my back, and I didn't even have the excuse of taking steroids; just fat gains from eating too much. It eventually went away, and I actually have been losing from my back/shoulders easily (unfortunately it seems to come off there faster than stomach and thighs). Overall, it just takes time and a deficit.

I have notice dramatic improvement in my arms and especially my shoulders since starting weight lifting. I started with stronglifts 5x5, which as others mentioned incorporates deadlifts and overhead press. I'm now doing strong curves which has a lot of variations on those as well as assisted pullups and pushups.

icrushit

I loved the rowing machine for toning my back years ago. Not sure how much muscle it added, but it sure added definition when there wasn't excessive body fat to hide it.