X-Frame: Back, Chest, & Core

See previous post Making Gains.

This is 3 of 3 strength training guides for getting the X frame that typically gives that heroic appearance.

Key points of back, chest, and core:

• The back muscles that we’re going to focus on are: latissimus dorsi, rhomboids, trapezius, erector spinae (along the spine), and teres major and minor.

• The chest is the pectoralis, which is usually split into pectoralis major and pectoralis minor.

• The rest of the core consists of the abdominals (front), obliques (sides), and serratus (between ribs) muscles.

Choosing The Right Weight

When you choose your weight, you want to consider your sets/reps and the load you can handle.  The first set should be just fine with a little effort towards the end.  The second set should end with greater effort put in with the last 3-5 reps.  The third set should end with definite effort put in with the last 3-5 reps.  Once that third set starts feeling more like the second, you can increase your weights.

In an effort to keep everything simple, we’re going to make everything 3 sets of 10 reps.  It is recommended to keep track of what weights you use for the different exercises.  Some muscles are going to progress faster than others.

Be sure to rest for 30-60 seconds between sets.

3 x 10 Lateral Pulldowns

3 x 10 Wide Standing Rows

3 x 10 Cable Crunch

3 x 10 Incline Bench Press

3 x 10 Bench Press

3 x 10 DB Fly

3 x 10 Bent-Over DB Rows

3 x AMRAP Pull Ups

3 x 10 Balanced Crunch

3 x 10 Russian Twists

3 x 10 Captain Chair Raises

How To Do This

• Lateral Pulldowns

  • Use a cable lateral pulldown station with a lateral pulldown bar.  Before you start, adjust the leg pads so your thighs can be secured by them.  These are used to isolate the legs so only the torso remains involved.  Set the weight.  Position your hands on the bar at shoulder width for a neutral grip lateral pulldown and maneuver yourself to sit and secure your thighs.  To begin the movement, start with your scapulas retracted and your chest slightly lifted.  Keep your torso firm while you pull the bar down towards your chest, usually the end point is near the level of your chin.  Do not have a jerking motion.  Control the bar back up, but make sure you keep your scapulas retracted.  This means that your arms and shoulders don’t fully extend.

    • Lateral pulldowns with a neutral grip target your latissimus dorsi, teres major and minor, and the trapezius.  No jerking motions.  No over extensions of the shoulder and arms.

• Wide Standing Rows

  • At a cable machine, adjust the cable anchor to your shoulder height and attach either a straight bar attachment or a medium flat-bar v-bar attachment.  The weight on this can be surprisingly heavy due to the pulley system.  To start, grip the ends of the attachment, face the cable equipment, and take a big, wide step backwards.  Keep a slight bend to your knees.  Pull the attachment towards the bottom of your pectorials and then control it back until your arms are extended.  This is one rep, continue until you finish your set.

    • Wide standing rows target the latissimus dorsi, trapezius, and rhomboids with some engagement of the rear delts, biceps, and core.  When you are finished with your set, you must be careful in controlling the weight back in place.  Never let the pinned weight on a cable system drop into place.

• Cable Crunch

  • At a cable machine, adjust the cable anchor to shoulder height and attach a double-end rope attachment.  Set the weight.  This movement will be done on your knees, facing away from the cable system.  Reach up to grab the rope attachment with each hand and pull it down, rest your hands against your front shoulders.  Using your upper abdominal muscles, crunch down as far as you can, then return to an upright position.  That is one rep, continue for the rest of the set.  Do not bend at the waist, which is tempting to do.  This is a small movement that only targets the upper abdominals.

• Incline Bench Press

  • You can use an incline bench press set up or a unilateral incline bench press machine.  If you use an incline bench press set up with a barbell, remember that the barbell itself weighs 45lbs.  Load your weights.  If using a unilateral machine, adjust the seat so your grip is at shoulder height (not above or below).  If using a barbell, I recommend not using barbell clamps if you workout alone.  The unilateral machine is pressed slightly up and outward at an angle.  The bench press with a barbell positions you at an angle, so you lift straight up.  Control the weights as you return back to your start position.  That is one rep.

    • The incline bench press targets the upper pectoralis major and the pectoralis minor with some engagement of the deltoids and triceps.  If you are using a barbell and pack on too much weight, without a cuff you can tilt the barbell to slide off the plates in an emergency (without a spotter).

• Bench Press

  • A standard bench press is done with a flat bench.  To get set up, load your weights and remember that the barbell weighs 45lbs.  Get in position by lying flat on the bench with your feet flat on the ground.  The barbell, racked, should be over your chin/mouth area.  Make sure your scapula are retracted.  Your hand position should be shoulder width on the bar.  When you are ready to begin, lift the barbell and slightly position the bar so your wrists, elbows, and shoulders are all lined up.  Control the barbell down to your upper chest and then press it upwards.  This is one rep, continue with the rest of the set.  Carefully rack your barbell before getting off the bench.

    • The bench press targets the pectoralis major, rear deltoids, triceps, and the core.  If you are using a barbell and pack on too much weight, without a cuff you can tilt the barbell to slide off the plates in an emergency (without a spotter).  The movement is a straight up and down movement.  Avoid arcing your arms.

• DB Fly

  • Find a flat bench and a pair of dumbbells.  Lay down flat with the dumbbells pointed head to toe and palms facing your body.  Start with the dumbbells raised straight above your chest, elbows slightly bent.  Control the dumbbells out to either side, so your arms are out like wings and then drive them back to the position above your chest.  This is one rep, continue with the rest of the set.  This works the pectorals.  It helps to maintain a slight bend to the elbows throughout the entire movement.

• Bent-Over DB Rows

  • Use a flat bench and one heavy dumbbell.  Place the dumbbell at the end of the flat bench.  The position you want to be in is one side (knee and hand) are braced on the bench.  The other side foot is flat on the floor.  The other side hand will be using the dumbbell.  Hold the dumbbell with the arm extended downward and then pull it back towards the hip.  It should almost feel like you’re bent over pulling a motor cord on a lawn mower.  Return the dumbbell to an extended arm position.  This is one rep on one side.  Continue with the rest of the reps on this side, then switch your position to the other side, repeat the movement with the other arm.  This works your latissimus dorsi, rhomboids, trapezius, and rear deltoids.

• Pull Ups

  • If you can’t do pull ups on your own, you should do assisted pull ups.  This is the only AMRAP we’re doing.  AMRAP stands for “As Many Reps As Possible”.  Your grip should be slightly wider than shoulder width.  Pull ups engage the latissimus dorsi, trapezius, and biceps primarily, with other muscles engaging at different points.  The motion is to pull yourself up with the bar to chin, then lower yourself back down.  With AMRAP, there is no minimum or maximum.  You go until you can’t do anymore.  Keep your legs straight or stiff, meaning no kipping.

• Balanced Crunch

  • This is a bodyweight movement, meaning you need no weights.  Sit on the floor.  Raise your knees and then balance on your butt.  While balancing, lean your torso back while extending your legs out, then crunch back to the starting balanced position.  This is one rep, continue with the rest of the set.  The balanced crunch works the abdominals with the majority of the focus on the lower abdominals and the obliques with some light engagement of the hip flexors.

• Russian Twists

  • Use a plate weight, a dumbbell, or kettlebell.  Sit on the floor, raise your knees, and balance on your butt with the weight centered in your lap.  Raise the weight and twist to the left, then the right.  This is one rep, continue twisting until you finish the set.  This works the obliques and the abdominals.

• Captain Chair Raises

  • This is a bodyweight exercise, so no weights are needed.  Get into position in the captain chair.  Your arms and back should be stiff throughout this exercise with your legs hanging down.  For beginners, start by raising your knees 90 degrees and then extend the legs back down.  For advanced, raise your legs straight 90 degrees and then lower the legs back down.  This is one rep, continue for the rest of the set.  This works the abdominals, obliques, and hip flexors.

Gym Tips:

• Don't wear your gym shoes outside. You don't want dirt, grime, gravel, salt, and other things getting into the gym.

• Always wipe down benches and machines with a gym cleaner and rag or paper towel. Your gym should have this stuff available. No one wants to sit in someone else's sweat.

• You can power through with an awesome playlist.

On an entire other note, if you are an RLSH, please take a moment to fill out this RLSH 2025 Demographics Survey. It's anonymous. Just looking to gather some general information to study.