I combine by movements.
Upper body vertical, upper body horizontal.
Vertical: Pull ups and military press + ancillary work (dumbbell rows, pull downs, dumbbel over head presses, etc.)
Horizontal: Bench press and pendlay/bent over rows + ancillary work
The back is not just one muscle where as the pecs and delts are. The upper back is comprised of 2 major muscles with several functions (the traps and lats) plus two ancillary muscles (rhomboids and teres major). And thats just the upper back. Really don't understand why so many people jumble everything together into one day then spend the rest of the week on smaller muscle groups.
Br
So here are you saying you work your horizontal and vertical movements on different days or in the same workout?
Cause I've been doing chest and back on the same day and I try to do both. Well, with back anyway. I've been starting my workouts with a superset of weighted dips followed by pull-ups. So I'll do 8-10 reps of dips then just do as many pull-ups as I can. And sometimes at the end of a workout I may do another set of lat pulldowns. So my thinking is that I'm working the muscles involved in the vertical functions of the back. Then I'll do a rowing movement. I mostly stick with barbell rows but sometimes I'll switch it up and do something like cable rows and one-arm DB rows. So there's my horizontal work. I feel that if I make sure to work the pulldown motion as well as the rowing motion and by switching up what exercises I use to do those, I get a good back workout. Oh, I do deadlifts and SLDLs for lower back.
So far, to me, it seems to be working out quite well. Got any ideas on what I can be doing better?
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To the OP, yeah, I like training chest and back on the same day. Since I've been doing this, I've seen the most improvement in my chest. My upper chest filled out more along with an overall increase in fullness. Not really so much in thickness, but then again my chest never did get really thick, even when I was doing heavy presses all the time. Something that's helped me has been doing supersets of incline DB flyes followed by incline DB presses (8-10 reps of flyes, then 6-10 reps of presses). You don't end up pressing as much weight but the muscles get a lot of stimulation. I follow these with DB pullovers. I've also done trisets of all three but it turns into more of an endurance workout, so I don't do it very often. As far as what I could consider using my pressing muscles, I get a lot of that when I do dips. I've never gotten much out of barbell presses of any kind, except very light weight neck presses for upper chest. Be skeptical all you want, but those actually work to a degree. But I don't do them anymore because I don't want to put any extra stress on my shoulders. If you respond well to presses, by all means, do them. If not, then do more dips and DB presses.
Make sure you stretch well after the workout.