7 Best Chest and Back workouts

                                                                     Source: bodyspartan.com

Source: bodyspartan.com

Looking to sculpt a strong and muscular chest back? You’re in luck! In this blog post, we will discuss seven of the best back and chest workouts. These exercises are designed to help you build muscle mass and strengthen your upper body.

We will also provide instructions on how to perform each exercise correctly.

Working out is an extremely important part of overall body health. We as humans are meant to be physically active at every age. From 15 to 85 this article is now your map to getting your chest and back in the best shape of your life.

In this article, I will go over the best chest back workouts along with how-tos and explanations about what each workout does to the body.

Let’s get started!

What are the best Chest Back workouts?

The following are my top picks for the best chest back workouts, along with a few pro tips.

Pull workouts are for your back, while push workouts are for your chest.

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1. Rowing

As stated before, pulls workouts are for your back and none require more pulling than rowing. Whether it may be a rowing machine at your local gym or going kayaking, rowing is a great exercise for your back.

The constant movement utilizes the skeletal muscle the way it should be. Being both relaxed and tightened on a rhythmic motion is extremely effective when building music in your back.

                                                                          Source: Amazon.com

Source: Amazon.com

How to properly row

  • Sit with your feet firmly planted on the ground and your knees bent at a 90-degree angle.
  • Place your hands on the handles of the rowing machine, making sure that your grip is comfortable.
  • The next step is to lean back slightly while keeping your core engaged. You should feel a slight stretch in your back at this point.
  • Begin the rowing motion by using your legs to drive the handlebar towards your chest. Remember to keep your back straight and your core engaged throughout the entire movement.
  • Once the handlebar reaches your upper body, reverse the motion by extending your legs and driving the handlebar back to the starting position.
  • Repeat this motion for a total of 12-15 repetitions.

Pro Tip: Incorporate rowing into your workout routine two to three times per week for best results.

What I Like/Dislike:


– The constant movement utilizes the skeletal muscle the way it should be.

– Being both relaxed and tightened on a rhythmic motion is extremely effective when building music in your back.


-Requires equipment

2. Pull-ups

Ol reliable, pull-ups are great for posture and are effective in building muscle. It is in the name but every time you lift yourself your body tightens the muscle in your back, this in turn tears the muscle and allows it to rebuild.

Start with what you can do from there, add more reps, and increase the intensity of the workout. To make pull-ups more challenging add weight to your hips, this is similar to adding more weight to a barbell.

                                                              Source: weightlossmadepractical.com

Source: weightlossmadepractical.com

What you will need to add weight

-A belt

-A chain

-Weight plates

How to do a proper pull up:

  • Grab the bar with your palms facing away from you and your hands shoulder-width apart.
  • Hang from the bar with your arms fully extended and your feet off the ground.
  • Engage your core and use your back muscles to lift your body until your chin is over the bar. Remember to keep your elbows close to your sides throughout the entire movement.
  • Once you reach the top of the pull-up, slowly lower yourself back down to the starting position.
  • Repeat this motion for a total of 12-15 repetitions.

Pro Tip: Add weight to your hips by wearing a weighted belt you can find a ton on amazon.

What I Like/Dislike:


-Great workout for your upper body, and they target many different muscle groups.

-Including the latissimus dorsi (lats), trapezius (traps), and pectoralis major (pecs).

-Helps improve posture.


-I recommend ONLY doing these every other day. If you are just starting, I would recommend doing them three times a week any more could potentially lead to injury.

3. Lateral pulldown exercises

Another exercise for your back is lateral pulldowns. These again incorporate that pull philosophy that rips through your back muscle.

You can find these at any gym and I highly recommend adding this to your workout regimen. Be careful not to bring down too much weight you could end up injuring your back or neck severely.

                                                               Source: coachmag.co.uk

Source: coachmag.co.uk

  • Sit down on a lateral pulldown machine with your knees bent and feet flat on the floor.
  • Grasp the bar with an overhand grip that is shoulder-width apart.
  • Lean back slightly and engage your core muscles.
  • Use your latissimus dorsi to drag the bar down to your chest, keeping your elbows close to your sides.
  • Once the bar reaches your sternum, slowly return it to the starting position.
  • Repeat this movement for a total of 12-15 repetitions.

Pro Tip: Add Lateral Pulldowns to your workout routine two to three times per week for best results.

What I Like/Dislike:


– Lateral pulldowns are a great way to work the back muscles, specifically the latissimus dorsi.

– They can be performed with a variety of grip widths to target different areas of the back, and they can be done using either a straight bar or an EZ curl bar.


-The repetitiveness

-How easy it is to do the exercises wrong (Make sure to follow the instructions above to avoid this)

-Requires equipment

-The fact that you’re constantly lifting your body weight can lead to injuries if you’re not careful.

4. Push-ups

The hammer of working out, while push-ups may not have changed much since their conception, they are still highly effective for building your pectoral muscles. A twist on this classic workout is to elevate your feet, this helps you put more weight on your pecks and provides more muscle growth to the upper chest.

Another way to work out your chest is to use push-up bars. This helps you do traditional push-ups while adding a level of difficulty by getting lower to the ground. In turn, this will make the workout much more difficult along with tearing muscle at a higher rate than just traditional push-ups.

Considering that push-ups are as basic as workouts get I recommend adding an incline to your push-ups this will help you get lower during your push-ups, causing you to tear more muscle.

                                                                             Source: LesMills.com

Source: LesMills.com

How to properly do an incline pushup

  • Place your hands on the edge of a bench surface or sturdy chair. Make sure that your hands are shoulder-width apart and your body is in a straight line from your head to your heels.
  • Bend your elbows and lower your chest towards the surface. Remember to keep your core engaged throughout the entire movement.
  • Once your chest reaches the surface, reverse the motion by pushing yourself back to the starting position.
  • Repeat this movement for a total of 12-15 repetitions.

Pro Tip: Add incline pushups to your workout routine two to three times per week for best results.

What I Like/Dislike:


-I like that they work a lot of muscles at once. The chest, shoulders, and triceps are all engaged during a push-up.

-They’re also a great move for increasing strength and stability in your core muscles.

-Plus, pushups are a bodyweight exercise, which means you can do them anywhere, anytime. NO EQUIPMENT IS REQUIRED!

-Many variations of pushups to try including, incline decline or aerial pushups.


-Get’s repetitive

5. Bench press

Bench presses may be an obvious choice, however, many different kinds of bench pressing will tremendously help build chest muscle. First, there are the classic barbell bench presses, everyone knows this however you might not know doing the same exercise on an incline or decline will affect different parts of the pectorals.

Incline bench pressing affects the entire chest however it is commonly thought to be significantly more comfortable than bench pressing on a traditional bench. Inclined bench pressing, affects more of the upper chest and shoulders. Try an incline bench presses with dumbbells as well, this can help with grip control that can help build certain parts of your upper chest.

                                                                          Source: Coachmag

Source: Coachmag

How to do a bench press:

– Place your hands on the bar slightly wider than shoulder-width apart

– Arch your back and drive your feet into the ground

– Take a deep breath and lower the bar to your mid-chest

– Press the bar back up forcefully while exhaling

– Repeat for the desired number of repetitions

Making it difficult:

– Use a heavier weight than you’re used to

– Perform fewer repetitions per set

– Increase the number of sets you perform

– Use a narrower grip on the barbell

– Try using dumbbells instead of a barbell

Pro Tip: Add a bench press to your workout routine two to four times a week.

What I Like/Dislike:


-The bench press is a compound exercise that works the pectoral (chest).

-The bench press also works the triceps and the front deltoids.

-The bench press is a great exercise for beginners to start training the pectorals.


-It can be hard on your shoulders

-You need a spotter

-It can be monotonous

6. Chest Fly

This workout will isolate the pectorals giving you a workout that will rejuvenate your normal day at the gym. To do this it’s best to go on an inclined bench, from there you can either use dumbbells or you can use cables with a weight attached.

Either or, it is the same motion starting with your arms parallel to your body and then lifting the weight upward till they touch.


Source: fitliferegime

How to do a chest fly:

  • Start by sitting on an inclined bench with a dumbbell in each hand
  • Place your feet firmly on the ground and press your lower back into the bench
  • Hold the dumbbells above your chest with your palms facing each other
  • Lower the dumbbells out to the side, maintaining a slight bend in your elbows
  • Once you feel a stretch in your chest, bring the dumbbells back to the starting position
  • Repeat for 12-15 repetitions.

Pro Tip: Chest fly can be done two to three times per week for best results.

What I Like/Dislike:


-They’re a great way to work your pecs, and they

-Don’t require any special equipment.

-You can do them anywhere, anytime.

-Chest flys are also a great exercise for beginners.


-Difficult to do without proper guidance (Follow the how-to above to eliminate this)

7. Cable Crossover

This exercise also works your chest muscles. You will need two cables set at different heights and a pulley in the middle.

Cable crossovers are a great way to work your pecs and get a pump. This exercise can be done with lighter weights and higher reps or heavier weights and lower reps, depending on your goals.

To do this exercise, start by standing in the middle of the cable machine with one foot in front of the other.


Source: kingsbox.com

How to do it:

  • Start by standing in the middle of the pulley system
  • With one hand, grab the high cable, and with your other hand, grab the low cable
  • Keeping your arms straight, bring in the cables until your hands meet in front of you
  • Slowly return to starting position

What I Like/Dislike:


-Cable crossovers are a great way to work your chest and back at the same time.

– By using a cable machine, you can target different areas of your chest and back, and get a great workout.

-One of the best things about cable crossovers is that they allow you to use a variety of weights


-Requires equipment


Muscle ripping 101

When you exercise the body, more specifically when you train with weights your muscle tears apart, this is referred to as “feeling the burn”. It takes 42 to 72 hours to fully rebuild, once it does it comes a little bit bigger and a little bit stronger. The more you work out the bigger and stronger you become.

The same principle goes for all parts of the body including the chest and the back. Not only will you be working the chest and back but you will also be working out the shoulder blades with every slight bend.

When breaking down small fibers in those muscles learn and become prepared for the first workout, this is why it is important to have a strong lineup of diverse exercises to keep your body guessing.



Why work out the entire upper body?

The purpose of working out your chest and back can vary, some people may want to become stronger, or others might be trying to lose weight. However, there are much more benefits that come along with working out that are commonly overlooked.

Other benefits of working out include: Improving heart strength, rebuilding lung damage, releasing dopamine, and helping your immune system. All these benefits will drastically improve your overall life.

Training chest back workouts

It is important to understand that doing these workouts once, won’t make a huge impact on your overall physical health. That is why it is important to set up a regiment and stick to it, constantly alternate these workouts into your workouts and you will see results.

Why Chest and Back exercises?

The chest and back are extremely important in everyday life, so it is equally as important to treat them well.

The chest muscle also referred to as the pectoral muscle has two separate parts that cover from your sternum to your upper arms. This muscle group is vital in everyday activities especially if your day consists of lots of physical movement.

The back muscle spans even more real estate, from the neck to the tailbone. The back muscle is referred to as a skeletal muscle, the skeletal muscle supports bone. This means when the skeletal muscle tightens and relaxes it creates movement. This is extremely important to keep healthy and rejuvenated.

Muscle group

The chest is made up of two big muscle groups. The pectoralis are major and minor, along with the sternal head of the pectoralis. The back contains three main muscle sections: the latissimus dorsi (or lats), trapezius (traps), and erector spinae.

To have a complete Chest and Back workout, you need to target all of these muscle sections. Not only will you work out your back and chest, but you will see significant muscle gain from doing the proper back workout and chest workout.

For example, the upper body chest exercise above (Pull-ups) will not only work out your back but your shoulder blades as well. When working out these muscle sectors remember certain rep ranges from 5 reps to 25 reps, do what you can.


In conclusion, the best back and chest workouts are those that target all of the major parts of the body in both the chest and the back, along with the muscle gains that come from doing so. These exercises should be done with a variety of weights to maximize muscle growth. Remember to focus on form and technique to avoid injury. With consistency and dedication, you will see amazing results from your Chest and Back workout routine! Thanks for reading!

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