Chest Supported Row: Key for a wider and stronger back and biceps

What exactly is a Chest Supported Row?

So, what is a Chest Supported Row? How can it help to build muscle oozing, strong-looking wider backs, and killer biceps? Can it be done at home? Well, in simpler terms, it’s an exercise that emphasizes on back and biceps of your body through weight lifting exercise with your Chest supported on a bench. And since it highlights your back and biceps, the more weight you move/lift, the more mass will be gained or accumulated on the muscles, thereby giving you strong-looking wider backs and killer biceps. No, you may not practice it in the home all by yourself; the Chest exercise must be done under the supervision of a trainer or expert. Why?

If not done in a supervised manner or precise manner, it might lead to permanent injury of your body’s specific muscles or discs, which is not a good thing. Hence, it must be done under proper and expert supervision, as many risks are involved if executed under self-risk. For if not done correctly, at the very least, it might cost you a permanent injury of your spine for life. So, how should it be done? Although the process might sound relatively easy but is very complicated, it is tough to get the body into the prescribed position or angle needed for the Chest supported exercise.

Recommended Position for Chest Exercise:

Chest Supported requires a significant length of mobility and flexibility and needs to be done under expert supervision. As the risk of injury does not only revolve around the fact that it requires a precise angle to get started with but also that even if done in a supervised manner, future injuries still lingers. Hence, if done under expert supervision, it reduces the risks of future injuries and lowers the stress over the body. Chest Supported emphasized weight-lifting with your chest bent and supported on a supporting pad/bench-pad. And if started with way too much heavy lifting, it might increase stress on your upper body and back, thereby increasing the disc or spinal injuries’ risks at a greater alarming rate. After all, word of wise: nothing too much benefits, even if it’s exercise or Chest Supported Row.

However, below is the steps of how to do the proper stature as to practice Chest Supported Row exercise:

– First, lie down at an angle of 45 degrees on the bench pad. Make sure that your Chest is firmly supported and you are comfortable with the rise of your position.

– Keep your feet firmly attached to the ground/floor. It must be firm enough to keep the dumbbells’ weight or whatever weight you’re practicing with distributing equally in your body, starting from the back/upper body to the lower body.

– Now, grab on to the importance of your Chest Supported exercise and practice.

Chest Supported Row for mass:

Chest Supported Row for mass or Chest Supported dumbbell Row are twins of the same purpose. Chest Supported Row for pack can also be interpreted as Chest Supported Dumbbell Row, which is not much different from others or says the most common and practiced Chest Supported Row. It will not be an exaggeration to say that starters practice chest Supported Dumbbell. Hence, below is a relatively simple guide on how to do Chest Supported quite easily. Although ‘easy’ sure does sounds quite alluring here, but it must be noted that no matter what, it needs to be done under expert supervision only:

– Lay on an adjustable bench set at about 45 degrees.

– Lie with your Chest facing onto the bench pad, feet spread straight on the ground and firmly attached.       Head and hands are hanging on the top and side, respectively, with palms facing each other.

– Ensure that you are comfortable with the prescribed position above. Otherwise, it might increase the risk of injury.

– Now, grab on the dumbbells while making sure that your shoulders are down and back. Then, row the dumbbells up into your ribcage till the mid-backs and lat muscle fully contract.

– Now, hold on to the position for a bit and try to squeeze the blades of your shoulder together, thereby lowering the dumbbells down to their original work.

– Repeat the above-given steps and instructions for another 3-4 sets in your daily workout routine for better results.

Chest Supported Row for Upper back:

Chest Supported Row for upper back, also known as Chest Supported Barbell Row, is not that much different from Chest Supported Dumbbell Row. The Steps and the instruction are the same, and so is the importance of the prescribed position. Chest Supported Barbell Row is famous among fitness nerds because it reduces the stress on the lower body, unlike Chest Supported dumbbell row, where the weight was divided among all the parts of the body. And since the pressure on the lower body is much less, the muscles on the upper part of the body contracts a bit more, thereby reducing the time you need to achieve muscle oozing, strong-looking wider backs, and killer biceps.

The decreased stress on the lower back of the body makes the prescribed position all the more critical. Just a slight mistake might cause you to kiss your perfect spine goodbye for life. Hence, make sure that you are under expert supervision when you are practicing Chest Supported Barbell Row. So, below is a relatively simple guide on how to do Chest Supported Barbell Row quite easily:

– Lay on an adjustable bench set at about 45 degrees.

– Lie with your Chest facing onto the bench pad, feet spread straight on the straddle and firmly attached. Head and hands are hanging on the top and side, respectively, with palms facing each other.

– Ensure that you are comfortable with the prescribed position above. Otherwise, it might increase the risk of injury.

– Now, hold on to the bar with a preferably neutral grip and begin by rowing the barbell weight up into your ribcage till the mid-backs and lat muscle fully contract. And then slowly bring the barbell down to its original position.

– You can also try to switch your grip between under/overhand for a change in your workout as well. But you can also leave it if you are not comfortable.

– Repeat the above-given steps and instructions for another 4-5 sets in your daily workout routine for better results

Seems too harsh? Try an alternative to Chest Supported Row:

Just because Chest Supported Row is quite a popular gym-practice to build some killer biceps and muscle oozing wider-stronger back doesn’t mean that it’s easy for everyone. And don’t fret over it, because not everybody is fit to practice Chest Exercises as well. Reasons? Either to flexibility or weak spinal strength. And so, to overcome such barriers and obstacles to achieve the perfect chic-magnet back, muscles, and biceps, there are some cheat alternatives available. 

Chest Supported T-bars Row is one such cheat exercise or alternatives available. It’s also recommended to suffer from severe back pain due to poor posture or excessive Chest Supported exercise. So, how does it works? The cheat is that the T-bar is immobile and firmly attached to the ground, while the bench is mobile. Unlike the Chest Supported Row, you don’t need to pull on and off Dumbbells or Barbells. Instead, you need to lie as the prescribed position and grab onto the attached T-bar on the ground and do the rowing stunt with the movable chair. Pretty easy?

Although Chest Supported T-bar Row sounds like spoon-feeding of Chest Supported Row, it’s one of the best methods to rely on when you are not fit to practice Chest Supported Row or when you are suffering from muscles pain due to excessive practice of Chest Supported Rows.

Conclusion

Although ‘High Josh’ is quite preferable in any area of life and all the more in the fitness regime, it helps maintain longevity with Gym and your fitness regime. But no matter how high your ‘Josh’ is, you need to keep in mind that Chest Supported Rows primarily depends on your body posture and strength. Any slack on either might cost you some discs or spine for a lifetime. And you can kiss not only your muscle oozing, more muscular, and broader back along with killer muscles but your chronic back and muscle goodbye too for once and all.

So, heed the word of wise and make sure that you practice Chest Supported exercises only under expert supervision and not under some stupid bet or Josh.