Massive Male Plus At home - Buy a hinged horizontal bar, or go out into the yard in search of the crossbar. With dumbbells - Train the draft of the dumbbell in an incline and pullovers across the support, and then move smoothly to the pull-ups. With push-ups - This is not possible. Large and round small back muscles, but not the widest ones, get a little load in push-ups. There is no “work" for them. How to build a broad back - Learn to pull yourself technically correct in the "builder" technique of execution. What grip in pull-ups and pulls to use for pumping the widest? - The angle between the hands should be almost straight. The recommendations are: the stronger the arms ( biceps ), the wider the grip, well, and the weaker the arms, the grip should be narrower, up to a parallel grip on a specialized horizontal bar. Style summary To significantly expand your silhouette from the back and look more impressive even in classic shirts and suits, you will need a metered emphasis on the back muscles and the widest ones. How to do it right? - Do not increase the load on the back. Instead, reduce the total training volume, with the exception of the widest training. This will free up recovery resources for the back. Learn to pull yourself, do not overload yourself and do not forget about the anatomical nuances. Only pull-ups really increase the latissimus dorsi and contribute to the expansion of the silhouette. There are many possible reasons: ideal biomechanics, correspondence to the anatomical fastening of the “wings”, a huge load factor, activation of a huge number of muscle segments per unit time, etc. These factors, in combination with each other, dramatically increase the productivity of pull-ups. Therefore, a competent training program must include pull-ups on the day of training the back.