‚ÄćWhat are chest and back workouts?

The strength and flexibility of your upper body play a major role in defining your posture and balance. However, there are times when all of us feel pain or tension in our chest & back area. This may be due to due to overuse of the muscles deficiencies, postural problems, or injuries.

Choosing to lead a healthy lifestyle that includes regular exercise ensures that you have a stronger and agile upper body.  

This is where chest back exercises come in. These exercises specifically target your upper body muscles and help build your strength, endurance, balance, and flexibility.

Which are some of the best chest back exercises?

Here is a list of our top chest back workouts that will let you attain that V-shaped body:

Chest and back superset workout 1:

  1. Box Push-ups: This is an excellent chest and back gym workout that recruits almost all the muscles in your upper body. It protects you from injuries and stretches your muscles to enhance their range of motion.
  • To begin this chest and back workout, stand behind an exercise box and bend down to place both hands on either side.¬†
  • Keep your hands shoulder-width apart.
  • Now, get into the plank position keeping your body in a straight line.¬†
  • Bend your arms and lower your chest towards the exercise box.¬†
  • Hold the pose for a second and straighten your arms back together.¬†
  • This is one repetition of the chest back workout.¬†
  1. Dumbbell row: This is one of the best weighted chest and back exercises that improve your upper body endurance and strength. 
  • To start this chest back workout, hold a weight in your right hand and place your left knee and hand on a bench.¬†
  • Your hand must be directly under your shoulder and your knees must be under your hips.
  • Now slowly contract your core muscles to stabilise your spine.¬†
  • Keeping a flat back and neutral head pull back your shoulders extend your right arm towards the floor. Make sure that your torso doesn‚Äôt rotate while doing this.¬†
  • To initiate the upward movement, slowly pull the dumbbell up while bending your elbows and pulling your upper arms backwards.¬†
  • Continue pulling upwards till you are unable to lift any further.¬†
  • Inhale deeply and lower the dumbbell to the starting position.¬†
  • This is one repetition.¬†

Chest and back superset workout 2:

  1. Wide row: This is one of the best chest and back exercises at home that targets not just your upper and middle back but also the lats. It helps improve your posture and balance too. 
  • Stand straight holding a weight in each hand. The weights must be in front of your thighs.¬†
  • Slowly bend forward at the waist and raise the dumbbells towards your chest. Do this while keeping your arms more than shoulder-width apart.
  • Lower the dumbbells and return to the starting position.
  • This completes one repetition.¬†
  1. Pec fly bridge: Also known as the chest fly glute bridge exercise, this is one of the most-effective chest and back workouts at home that recruits and strengthens your chest and back muscles. 
  • Lie on your back holding a dumbbell in each hand.¬†
  • Your knees must be bent and your arms must be at your sides.¬†
  • Now slowly lift your hips and raise the dumbbells towards the sky.
  • Your palms must be facing and the dumbbells must come in contact with each other.¬†
  • Slowly lower your arms and hips and return to the starting position.¬†
  • This completes one repetition.

What are the benefits of chest and back exercises?

Your chest & back strength is paramount in helping stay healthy and agile. It pays more than with aesthetic value to have a strong upper body through back and chest workouts for ladies and men. 

Here are some great reasons to include chest and back workouts in your routine:

  1. One of the best chest and back exercises benefits is that they recruit and activate almost all the muscles in your upper body. These include your pectoralis major and minor, deltoids, rotator cuffs, trapezius, biceps, triceps, forearms, and more. 
  1. One of the best chest and back workout benefits is that it helps you get a good posture and prevents upper body pain, tension, and stiffness.
  1. When you activate and stretch your pecs that are attached to your ribs through chest and back workouts at home, your breathing improves. This also prevents the risk of respiratory diseases.
  1. Strong chest and back muscles decrease the risk of disability or age-related muscle atrophy.
  1. A healthy upper body attained through chest and back exercises at home or the gym makes you more functional and agile. This lets you stay more independent and improves your quality of life.
  1. Just like any other workout, chest and back gym workouts improve your metabolism. This clears toxins, enhances your circulation, and raises your immunity.
  1. Chest and back workouts for women and men give shape to the upper body. An improvement in aesthetics builds your confidence and inculcates positivity.
  1. Whether you are doing back and chest workouts for ladies or men, it helps prevent conditions such as high cholesterol, high blood pressure, and high sugar that may lead to cardiac problems.

How to do chest back exercises safely?

Whether you are doing chest and back workouts at home or the gym, you need to be mindful of your form and technique. 

Here are some tips:

  1. If you have any pre-existing medical conditions, talk to your doctor before starting any workout routine. 
  1. Make sure that the weights that you use are appropriate for your health and conditioning levels. 
  1. Modify every exercise to match your flexibility and age.
  1. Never overdo any exercise. Take adequate rest breaks in between.
  1. Learn the exact technique of every chest and back workout from an experienced trainer. 


With these chest and back workouts and our expert tips, you can attain your dream upper body specs better. However, to gain the best chest and back workout benefits, stay consistent with your routine and have a healthy lifestyle. 


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February 25, 2022

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