The Best Back Exercises for Men You Can Do at Home

 The back muscles, also known as the spine extensors, are responsible for holding your torso upright and allowing you to bend forward at the waist. Because of the unique shape of your back muscles and how they’re positioned, it’s easy to place too much stress on them through improper lifting techniques and incorrect posture. In order to prevent injury or pain in your lower back, it’s important to strengthen these muscles in their natural position with exercises that focus on strengthening the lower back, upper back, middle back and shoulder blades.

Best back exercises for men at home 

Pushups 

Nowadays most of the people know about the pushups. We can do pushups for multiple purposes like muscle building, biceps increase, muscle growth and many more. Pushups not only help you to grow your body it make a perfect body and gain weight for skinny person. We can do pushups in public places, gym, home and many places. 

Squats

Take a grip as close as your shoulder. Mobility will allow for placing the bar on your upper traps while pinching your shoulders together and pulling your elbows back. 

Hold this tension the entire time you squat. Stand straight up and take short, deliberate steps back onto a stable, elevated surface. Your stance should be just outside of shoulder width, with your toes slightly pointed out, stand straight up with your hips and knees locked and equal balance in your feet from heels to toes. 

Now slightly, and I mean slightly, push your hips back and then begin to sink down, allowing your knees to travel over your toes until the crease of your hip is at least parallel with your knees. Again, feel for equal balance in your feet from heel to toe.

 

Then stand back up with your hips and chest rising at the same rate of speed until your hips are fully locked. Now one final note as you lower down, push your knees forward in the same direction that your toes are pointed. 

Keep them driven out as you push back up as well. And my friends, is a perfect squad. 

The perfect planks 

Both the Elbow Plank and Plankton Arms are two basic positions that are often overlooked and underrated. If done properly, the Plank can teach us how to keep a posterior pelvic tilt, build strong scalp reposition, and create a body line that will be carried over to skills such as the handstand, the front lever and the punch. 

There are many ways to do Plank, so this variable strictly towards Planking in a way that improves castes skills. Here's what to do hands at shoulder width, shoulders over the wrists, arms fully straight, elbows facing back. 

scapulas protracted and depressed. Extend the legs back and engage the quads. Legs and heels together. Pointed feet, glutes and ABS engage, hips pushed down. Spine is a slightly flex. Keep the tension and hold. 

These are the most common mistakes flexing the spine too much, elevating or retracting the scapula. Piking at the hips and cereal for the tilts. All the same principles apply to the Elbow Plank version. 

Do not overlook this massively important position. If it's too easy for you, you're probably missing something. But mindfully we love you. 

Straight leg deadlifts 

Step one approach the bar so that your shins are one inch away from the barbell, putting it directly over the middle of your foot. 

Step two without bending your shins to the barbell, grab the barbell just on the outside of your shins. Do not move the barbell.

Step three push your knees forward until your shins meet the barbell, dropping your hips down into position

Step four push your chest through and pull your shoulders down towards your hips.

Step five push your knees out into your forearms and drag the barbell directly up your legs, keeping it in contact all the way until you're standing straight up and down.