Back width exercises

[huskerfoos]

Hello guys. I just finished up a search on rack chins, basically cause I had ne idea what the hell they were and was wanting to try them out. My back is definately not my best body part. At the gym I go to, they have a counter weight machine for dips and chins, should I be doing this machine in my routine? And, should I add the rack chins in also?

One quick question about dedlifts also. I did deadlifts the other day, for the 1st time in a long time. I did a warm-up set of 10 with 135, then did a mod heavy set with 185 @ 8 reps, then did a heavy set with 225 @ 4 reps, while I was in the standing position, inside my belt on my left side, I felt a tear, nothing i have ever felt before, but I finished my last 2 reps, and went on to stretch. When I got home, I couldn't even stand up straight the rest of the day. The next day was better, my muscles were just terribly sore, but I was able to stand. Does anyone have any idea what that might could have been? I am guessing it could have actually just been my muscle tearing, pulling or whatever, but I have never had one do that to the point I couldn't stand up straight. Just surious.

Thanks
huskerfoos

[USMuscle9403]

I don't have the link anymore to the rack chins pic but I hope someoen else does. And yes, the counterweight thing is just fine.

Sounds almost what happened to me not too long ago while doing SLDL. Except mine didn't feel like a tear, it was just a sharp pain that made me immediately stop the set. I'd see a physical therapist. I was told by a guy that has a similar problem that it's a nerve inpingement, not sure if that's the case with you or not.

[JnJ23]

There ya go....

[Egill]

One quick question about dedlifts also. I did deadlifts the other day, for the 1st time in a long time. I did a warm-up set of 10 with 135, then did a mod heavy set with 185 @ 8 reps, then did a heavy set with 225 @ 4 reps

So huskerfoos, you only did one warmup set and then the 8 and 4,.... my weights are similar to yours but I would never do only one warmup set, I need 3 sets to feel ready.

If you warmup right then:
---you'll be stronger
---your muscles will be ready for the abuse, i.e. less prone to injury
---you would get into the groove of the exercise and therefore be less likely to suffer an injury due to a bad technique.

So you could possibly have avoided the injury?.... think about that.