There are various training approaches that you can choose from in order to reach your fitness goals. Some prefer to train single muscle groups while others choose to train opposing muscle groups. For instance, chest and back workout, tricep or bicep workout etc. If you prefer the latter, then the hardest muscle group to train is your chest and back muscles.
They are large muscles that need to be engaged efficiently for you to get the results that you desire. It is also significantly more challenging to build strength in the upper body. What you need to do is choose the right back and chest exercise that helps you improve progressively.
Back and Chest Exercises
Here are some exercises that you can include in your routine, based on your level of training.
1. Push-Ups
Type of exercise: Works primarily on your pectoral muscles, shoulders and biceps. Engages upper and lower back muscles as well.
How to do it:
Before you begin your chest back workout, warming up your muscles with push-ups sets you up for a successful training session. Start by lying face down on a mat. Then, lift your body up, supporting the weight on your palms and toes. Make sure your core is engaged and the body is straight as a plank. Now, lower the body towards the floor without breaking at the posture. Go as low as possible and then push the body back up to the starting position
If you are a beginner, hold the plank position for a few minutes. Then without losing your posture, bend your knees to touch the ground. Then, repeat the same steps.
2. Dumbbell Bench Press
Type of exercise: Works primarily on the chest muscles while engaging the biceps and shoulders. It is one of the best chest and back workout to begin with.
How to do it:
Hold one dumbbell in each hand and lie down on your back. Make sure the dumbbell is tucked close to your body while you get into the starting position to avoid any injury. Keep your chin down and core engaged as well.
If you have access to a workout bench, then lie down on your back while balancing your weight evenly with your legs. You can also perform this exercise lying down on the floor. Keep your knees bent and feet planted on the ground. Now, lift the weights up in front of your chest. Turn the palms away from your body and lower the weights until the elbows are at a right angle. Makes sure the elbows are turned out. Now push the weight back to the starting position, keeping the chest muscles engaged.
When you have access to a training bench, you have the option of adding variation to your chest and back workout. You may incline or decline the backrest to an angle of 45 degrees to work on different muscle groups.
3. Dumbbell Flyes
Type of exercise: This back and chest exercise is great to add definition to your pectoral muscles.
How to do it:
Lie down flat on your back with a dumbbell in each hand. When you are getting into the first position, make sure that you keep the dumbbell tucked in close to the body to avoid any injuries. Now, raise the dumbbell straight in front of your chest. Turn the elbows our slightly.
Then open your arms out to the side, without bending the elbows. Think of it like you are opening a door. Then, push your arms back to the starting position, keeping your chest muscles engaged.
4. Barbell Wide Grip Bent Over Row
Type of exercise: This is a great workout for the upper back muscles. It also engages the triceps muscles.
How to do it:
Place the barbell in front of you. Make sure that the weight is not too much. You should be able to perform 10-12 repetitions easily. Bend forward with your back flat and hold the barbell with an overhand grip. The distance between the palms should be at double shoulder width.
Before you lift the weight, make your back slightly concave and roll your shoulders back. The next step is to lift the weight up to your sternum. Make sure that you do not tuck your chin in or arch your back when lifting. Your knees must also be slightly bent.
If you do not have access to a barbell, you do not have to make any compromise on your chest back workout. You may use a Thera band or resistance bands instead. All you have to do is maintain the same position.
5. Single Arm Dumbbell Rowing
Type of exercise: This workout is mainly for your upper back. It also works on secondary muscles like your triceps and biceps.
How to do it:
For this exercise, you need a bench or any flat surface to rest your body weight. Place the bench in front of you. Get on to one side of the bench and rest the knee adjacent to it on the bench. Now lean forward and rest one palm on the bench. You need to make sure that you are not leaning forward or sitting back too much. The body weight must be cantered.
In the other hand, hold a dumbbell of the right weight. Pull the dumbbell up to your sternum. Make sure you do not tip or tilt while lifting the weight. You should also keep your shoulders parallel to the ground. If you find that you are losing posture while lifting the weight, reduce the weight.
Then, lower the dumbbell to the ground and repeat, Perform the same steps on the other side. This is one of the best chest and back workout at home for beginners.
6. Pull-Ups
Type of exercise: An advanced, compound variation to complete your chest and back workout.
How to do it:
This exercise is for advanced level athletes. You need to have some upper body and. core strength to perform this exercise. You also need a steady pull up bar. It is also quite economical to have it installed in your home,
Stand facing the bar. Now hold the bar with your palms at double shoulder distance and hang on the bar. if this is your first time, you may use a chair or stool to prop you up.
Then, engage your core, back and chest muscles and try to pull yourself up towards the bar. Imagine you are trying to lift yourself up to look over the bar. This is a relatively harder back and chest exercise, You may have to use some support and jump in order to use momentum to pull yourself up.
After that, lower yourself back to the starting position. This is a difficult exercise to perform. So, do not get disheartened if you are unable to perform it. Start by hanging onto the pull-up bar for a few days. Then, slowly try to inch your way up till you get your first push up.
Things to Remember
When performing a chest back workout, here are a few things for you to remember:
- Always start by warming up your shoulder, neck, back, and arms.
- If you are unsure about the posture of any chest and back workout at home, consult an expert.
- When choosing your weights, you should be able to perform at least 15 reps with the lightest one. You can then increase the weights according to your comfort.
- If you wish to bulk up, choose higher weights and reduce the number of repetitions. In order to cut down, reduce the resistance and increase the repetitions.
- Your diet should be rich in protein to get the results that you want. Make sure you follow a healthy diet that supports training and recovery.
- Once you finish your training routine, stretch the muscles in your upper body. Remember, although you target specific muscles, you set all your supporting muscles into action as well.
- Drink lots of water to avoid dehydration during your training routine.
- Focus on the breathing technique when you are working these muscles out. Your ability to lift or push harder increases when you breathe right.
Conclusion
With a chest and back workout routine, you need to make sure that you rest the muscles well. You should work these muscles out at least twice a week to get the results that you want. You must perform at least three variations for each muscle group.
In between your chest and back training days, add a leg workout routine in order to get your rest. You must ensure that you eat for recovery, This means that you should increase your protein sources. The faster you recover, the better you will be able to sustain your training.
