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I do a lot of chest exercises, and I am worried I am not doing enough upper back exercises to balance this out. Predominantly I am doing chair dips, bench press, dumbbell flys, and push ups to target my chest.

What types of exercises should I do for my upper back to balance out these gains in my chest?

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  • For your bench press and dumbbell flys, are you doing them both flat bench? Any incline/decline work other than the dips?
    – JohnP
    Oct 9 '12 at 20:52
  • @JohnP Press is on flat bench, flys are on incline. The only other decline exercise I do is decline push ups.
    – Moses
    Oct 9 '12 at 21:46
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Pulling exercises.

Chin-ups, pull-ups, bent-over barbell rows, Kroc (one-arm dumbbell) rows, and body rows are all fine choices for working the upper back as a way to balance out a surfeit of pushing exercises.

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  • With regards to working the back, does it matter if it is an upright or bent over barbell row?
    – Moses
    Oct 9 '12 at 20:11
  • @Moses I meant bent-over. Upright rows might be useful too, but I've never tried them and am not sure. Oct 9 '12 at 20:13
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    Upright rows will emphasize your upper traps and deltoids (ie. your shoulders).
    – Nick
    Oct 9 '12 at 20:44
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    Like Dave L mentioned, pulling movements. Among his list of rows you could add seated rows on a cable machine.
    – user4434
    Oct 11 '12 at 2:35

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