No matter how old you are, chest and back workouts are a great way to stay strong and active. After all, these muscles literally do a lot of the heavy lifting, and you’ve got to keep them in good shape. Let’s look at 18 of the best chest and back workouts so you’ll feel great and move better.
The Classic Push-Up
Push-ups are an easy way to get your chest, shoulders, and arms in shape, as you don’t need any fancy equipment, just your body and good old gravity. Start with your hands shoulder-width apart and your body in a straight line like a plan. Then, lower yourself until your chest nearly touches the floor, then push back up. It’s a classic for a reason, and that’s because it works.
The Bench Press
If you’re ready to add some weights, then the bench press is a good idea. You’ll need to lie on a bench, grab a barbell or some dumbbells, and press them straight up until your arms are extended. It’s a good workout because you’ll build your strength while lying down, and who doesn’t like that?
Dumbbell Flies
For a move that really targets the chest, try dumbbell flies. To do this, lie on a bench and start with dumbbells up above you, then slowly open your arms wide like you’re about to give someone a big hug. This exercise will help you work the inner parts of your chest muscles, as long as you make sure to keep a little bend in your elbows so you can avoid strain.
Inverted Rows
Of course, you don’t have to just do heavy lifting if you want to hit your back and chest, as inverted rows are just as good. Grab a bar and set it about waist height, then lie underneath it and pull yourself up while keeping your body straight. You’ll feel this one in your upper back, and you can even adjust the difficulty by changing how flat your body is during the lift. The flatter you are, the harder it gets.
Lat Pull-Downs
You can also try targeting those large muscles in your back with lat pull-downs, which involve using a pull-down machine and pulling the bar toward your chest. You can adjust the grip, wide, narrow, or reverse, to work on different parts of your back, so it’s a good part of any comprehensive workout. It’s also pretty good for your joints.
Pull-Ups
Pull-ups are tough, but they’re also rewarding as they work your back, arms, and shoulders all at once. Grab a bar with a grip a bit wider than your shoulders and lift yourself until your chin is over the bar. Don’t worry if it’s hard at first, as it’s perfectly okay to start with just a few. As you get stronger, you can try different variations, like using a weighted belt or switching grips, to keep the challenge going.
Cable Cross-Overs
Cable cross-overs are great for chest days, especially on those days you want to mix things up. Stand between two cable machines and pull the handles across your body. You can adjust the heights to hit different areas of your chest, and it’s a pretty good move for defining your chest muscles to give you that well-sculpted look.
Seated Row
You can also work your chest and back with some seated rows. Sit on the rowing machine and pull the bars towards your body while keeping your back straight and focusing on using your back muscles to do the pulling. This exercise is good for your posture because it’ll strengthen the muscles around your spine, and you can also adjust it depending on your fitness level.
Chest Dips
For a more intense chest workout, try doing some chest dips. Use parallel bars and lean forward slightly, then dip down to work your chest and triceps. It’s also a pretty good complement to the bench press that’ll help you develop your lower chest and build upper-body mass. After all, you need to target muscles from different angles to get balanced growth.
T-Bar Rows
To do a T-bar row, grab the T-bar row machine and stand with one end of the bar between your legs, then bend over, keeping your back straight, and pull the weight towards your chest. It’s a good exercise that’ll target the middle of your back by adding some thickness and width. This will give you a more imposing physique.
Decline Bench Press
Switching angles with the decline bench press will help you focus more on the lower chest. Start by securing your legs at the end of a decline bench, then press the weight upwards. You’ll feel a different part of your chest working than if you just stick to the flat bench. It’s better than some other exercises, as it targets areas that are hard to hit with flat and incline presses.
Back Extensions
You can strengthen your lower back with some back extensions, which are relatively simple. You just need to lie down on a back extension bench and lift your torso up and down. Back extensions are great for overall back health and can also help prevent pain or injuries, so they’re a good idea for anyone who spends a lot of time sitting.
Pec Deck Machine
The pec deck machine is perfect for isolating your chest muscles. All you have to do is push the arms of the machine together. It’s an easy way to get a good chest workout without having to use free weights, making it a particularly effective choice for beginners or those who need to work around injuries. You can do some focused movements that are easy on the joints.
Superman Exercise
Unfortunately, the Superman exercise won’t actually get you flying, but instead, you’ll look like you are while keeping your lower back strong. Lie face down, stretch out your arms and legs, and lift them off the ground. The Superman exercise also engages your glutes and hamstrings, which will add to your core stability and help with your overall body strength.
Hammer Strength Chest Press
What makes the Hammer Strength machine so great is that it mixes the best parts of using free weights and the safety of a machine setup. You just need to push the weights forward like you’re bench pressing, and soon enough, you’ll feel the workout in your chest. Using the machine will help you add some serious weight without needing a spotter, so it’s pretty safe.
Bent-Over Barbell Rows
Get ready to work that back with bent-over barbell rows. Simply lean over and pull the barbell towards your lower ribs to work through your back muscles effectively, targeting multiple groups in one go. You’ll get to beef up your back and improve your posture while also improving your overall upper body strength, so what’s not to love?
Resistance Band Pull-Aparts
To do some resistance band pull-aparts, you’ll just need to take a resistance band, hold it out in front of you, and stretch it wide. Since it’s so simple, you can do it pretty much anywhere, so it should be pretty easy to strengthen your shoulders and upper back. It’s also perfect for getting those muscles fired up at the start of your workout or winding down when you’re done.
Swiss Ball Dumbbell Press
Hop on a Swiss ball with a dumbbell in each hand, and press up as if you’re on a bench to do a Swiss ball dumbbell press. The wobble will make things a little more difficult and force you to use your core to engage more than usual, which will also make the payoff even better. You’ll also improve your balance, meaning it’s a pretty beneficial exercise.
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