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Here's how to get a thick, wide back and why what you're doing now is probably holding back your gains.
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Bodybuilder Big, Powerlifter Strong
![](https://d3h9ln6psucegz.cloudfront.net/wp-content/uploads/2020/10/Back-Anatomy.jpg)
Thick and Wide: The Back Solution
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The Push Press
![](https://www.t-nation.com/wp-content/uploads/2020/03/In-Defense-of-Sit-Ups-236x172.jpeg)
The Push Press
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I, Bodybuilder 4 - Chest - Monday
![](https://d3h9ln6psucegz.cloudfront.net/wp-content/uploads/2015/06/One-Exercise-to-Rule-Them-All.jpg)
Thick and Wide: The Back Solution
![](https://i.ytimg.com/vi/NkmQzq5L2Do/mqdefault.jpg)
Tip: Do the Constant Tension Alternate Curl
![](https://d3h9ln6psucegz.cloudfront.net/wp-content/uploads/2017/04/4-Ways-to-Boost-Your-Bench-Press.jpg)
8 x 2 and Hybrid Density Training
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8 x 2 and Hybrid Density Training
Fit Over Fifty
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I, Bodybuilder 4 - Chest - Monday
![](https://d3h9ln6psucegz.cloudfront.net/wp-content/uploads/2018/05/Kettlebells-Are-Overrated.jpg)
Bodybuilder Big, Powerlifter Strong