Back and Chest Workout - Chest and Back Workout

Back and Chest Workout 

Back and Chest Workout One of your finest training options is a superset session for the back and chest. It is challenging and demanding, but the violent pump it gives your upper body ensures that you are working all important upper-body muscles.

 1.  Lat Pull Downs  ( 4 sets of 10 Reps )

• Sit on a pull-down machine that has a wide bar attached to the upper pulley.  Make sure you adjust the knee pad of the machine according to your height.  These pads will keep your body from rising above the resistance associated with the bar.

• Using the prescribed grip, hold the bar with the palms facing forward.  Focus on the grips. For a wide grip, your hands will need to be spread at a distance greater than shoulder-width apart.  For a medium grip, your hands should be spaced equal to your shoulder width apart and smaller than your shoulder width apart for a close grip.

• As both of your arms are extended out in front of you, holding the bar at the chosen grip width, bring your torso back about 30 degrees or more, creating a curvature on your lower back and pushing out your chest.  This is your starting position.

• As you exhale, lower the bar until it touches your upper chest by pulling your shoulders and upper arms down and back.  Tip: Once you're in a fully contracted position, focus on squeezing the back muscles.  The upper torso should remain stable and only the arms should move.  The forearms should do nothing but hold the bar;  So don't try to pull the bar down using the forearms.

• After a second in the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully extended.  Inhale during this part of the movement.

• Repeat this motion for the prescribed amount of repetitions.

2. Reverse Grip Barbbell Row ( 6 Stes of 10 Reps )

•Keep your feet shoulder-width apart as you stand. Use an underhand grip that is somewhat broader than shoulder width apart to hold the barbell.

• Straighten out your shoulders and let the bar hang there. Bend at the hips and knees to lower your torso until it is virtually parallel to the floor while maintaining the natural arch in your lower back and your shoulders.

• Pull the bar to your upper abs while maintaining a static posture. Squeeze your shoulder blades together and keep your elbows close to your sides.

• Observe a brief pause before gradually lowering the bar to its starting position.

3.  Seated Row  ( 4 Sets of 8 Reps )

• To start, sit on a seated row machine, and place your feet securely on the leg platform.  

•Make sure your entire foot is on the platform.

• Without rounding your spine, bend your legs and grab the cable attachment.

• Now, extend your legs to take you back and return to a slightly bent knee position.

•Be sure to use a neutral grip with your palms facing each other.

• Your shoulder blades should be in a neutral or slightly elongated position.  Your arms should be long and there should be a slight bend in your elbows.  Your posture should be tall and your feet should be shoulder-width apart and there should be a slight bend in your knees.  Your shoulders should be directly above your hips.

• Be sure to maintain a neutral head and neck position.  Keep your chin as if you are holding an apple under your chin throughout the movement.  

• Catching my breath.  As you exhale, squeeze your lats and begin to bend your elbows until your upper arm is in line with your body. As your elbows begin to move backward, your shoulder blades begin to retract.

• Maintain your rowing alignment as you inhale, allow your shoulder blades to move forward, and straighten your elbows.

• Your shoulder blades should be brought back into a long position with your arms at your sides with a slight bend in your elbows.

  

• Do 3 sets with 6-10 repetitions of the seated row exercise.

• Be sure to use a weight that you can control for 2-3 sets of 6-10 repetitions with good form to avoid any injuries.

4.  One Arm Dumbbell Row  ( 4 Sets of 8 Reps )

• Place a dumbbell on the floor to one side of a bench or other solid platform that you may lean on while performing the exercise. 

• Put your left knee on the bench, reach out with your left hand to hold the far side, and then stoop until your upper body is parallel to the floor. 

• Reach down and take the dumbbell in your right hand with a neutral grip—palm facing you—and hold it with an extended arm while maintaining a straight back.

• As you raise the dumbbell to your chest, remember to use your back and shoulder muscles, not your arms, to lift the weight. While lifting, maintain a still chest. 

• Squeeze your shoulders and back muscles at the peak of the movement. Once your arm is once more fully extended, slowly lower the dumbbell. Prior to rotating to the opposite side, finish all of your reps on one arm.

5.  Bench Press  ( 3 Sets of 8 Reps )

• Set your hands just outside your shoulder width while lying flat on a bench.

• Pinch your shoulder blades together and press them firmly onto the bench to set them.

In order to keep your upper back taut, take a long breath and let your spotter assist you with the lift off.

• After lifting off, and let weight set and make sure your upper back is still firm.

Lock the elbows and inhale as you slowly lower the bar.

• Straighten the bar and lower it until it touches the chest at the middle of the sternum (breastbone).

By pressing into the bench, forcing your feet into the ground for leg drive, and straightening your elbows, you can pull the bar back up in a fixed position.

6. Flat Dumbbell Press   ( 3 Sets of 8 Reps )

• Put a dumbbell on each side of your shoulders while lying back on a bench. Initially, your arms should be facing in the direction of your feet; however, if you are experiencing shoulder pain, move to a flexed position, where your palms are facing each other.

• With your elbows extended till the your arms are fully extended, lift the weights over your chest, and then slowly lower them back down. 

• When utilising dumbbells in place of a barbell, you can increase your range of motion by lowering the weights above your shoulders and bringing them closer together from the peak of the movement. 

• But refrain from touching the tops because doing so will lessen the tension on your muscles.

7. Flat Bench Dumbbell Fly  (3 Sets of 12 Reps )

• Lie upon the flat bench while going to hold a set of dumbbells, then gently lean back.

• As you raise the dumbbells over your chest, maintain a tight core. Both dumbbells will be held together and facing one another.

• Stretch up your chest & press down the dumbbells to your sides while keeping your elbows slightly bent.

• Dumbbells should be held parallel to the ground while pausing before returning to the beginning position.

8.  Dumbbell Pullovers  ( 6 Stes of 8 Reps )

• Put yourself in a flat bench position with your shoulder lying on the bench, a dumbbell in each hand.

• You ought to be angled at a 90-degree angle with the bench. Knees should be at a 90-degree angle, shoulders should be straight, and feet should be firmly planted on the ground.

• Straighten your arms while still holding the dumbbell with both hands and raise it straight up. The starting place is here.

• Carefully lower the weight above your head until it is at bench height while just lowering at the shoulders and maintaining a straight arm position.

• Bring the dumbbells back to its starting position gradually.