The Final Chest and Again Exercise for Higher Physique Muscle

Prepared for an environment friendly exercise to construct your higher physique by making a extra sculpted chest and a extra muscular again? Rethink your coaching week and step away from the same old workout split.

Coaching chest and again in the identical session allows you to use agonist-antagonist supersets — a high-dollar time period for train pairings that hit reverse sides of your physique with zero relaxation in-between.

Credit score: Anton Romanov / Shutterstock

By deleting the remainder interval, these supersets can help you get a number of coaching achieved in much less time. Higher but, they’re much less prone to impair train efficiency in comparison with supersets focusing on the identical muscle teams. (1)

So buckle up, seize the plan, and get to work hitting nearly all the pieces above your hips utilizing a handful of excessive depth, extremely centered actions.

Chest and Again Exercise

Meet Your Chest and Again Muscular tissues

In his prime, huge and full pectoral muscular tissues had been amongst Arnold Schwarzenegger’s most spectacular attributes. Arnold’s chest had dimension and symmetry — attributes that are key to a well-developed chest. Not solely will lifters with bodybuilding targets have to carry out chest workouts with ample depth, however they will even want to make sure all areas of the chest are adequately focused. 

Pectoralis main, probably the most distinguished chest muscle, has two or three practical “subregions.” The sternocostal head is the most important portion and it’s successfully skilled throughout horizontal adduction workouts corresponding to horizontal chest presses and flyes. (2)(3)(4) The upper-most a part of the pec main, termed the clavicular head, is emphasised with shoulder flexion workouts and incline presses. (2)(3)(4)(5)

Much less typically mentioned, however related to any lifter coaching for a prime physique, is the inferior-most portion of the pecs — the decrease costal fibers and stomach fibers. These fibers pull your arms down from the overhead place, as in pulldowns and pullovers. (2)

Coach Dr. Merrick Lincoln performing dumbbell pullover on flat bench
Credit score: Merrick Lincoln, DPT, CSCS / YouTube

A powerful again has three key qualities: breadth or width, thickness, and definition. Whereas the latter can solely be achieved by reaching sufficiently low levels of body fat, growing all qualities relies on strong muscle growth, or “hypertrophy,” of the again muscular tissues. Main aesthetic again muscular tissues embody the latissimus dorsi, middle- and decrease trapezius, and rhomboids. 

In bodybuilding, the muscular tissues of the again are skilled throughout vertical and horizontal pulling actions, together with a slew of single-joint accent workouts. Maybe counterintuitively, narrow-grip pulldowns and rows have a tendency to advertise again width, whereas wide-grip horizontal pulling tends to advertise again thickness. (2) This exercise builds each.

The Final Chest and Again Exercise

This double-duty routine incorporates free weights and machines, packages supersets and conventional units, and leans into pressure and “the pump” to construct the final word higher physique. It matches completely into both a chest and again/legs/shoulders and arms cut up or an higher/decrease exercise cut up. It may also be helpful in a extra basic “one physique half per day” cut up when a missed exercise necessitates doubling up.

Impartial-Grip Lat Pulldown

The neutral-grip lat pulldown is a joint-friendly back-builder. It principally trains your latissimus dorsi — the muscle accountable for again width. The rhomboids of your mid-back, the muscular tissues behind the shoulders (such your posterior deltoids and teres main), and even the decrease portion of your pectoralis main (“costal fibers”) will even contribute to the motion. (2)

From the deep stretch when your arms are overhead to the height contraction when your higher arms are pinned towards the perimeters of your ribcage, the neutral-grip lat pulldown trains the goal muscular tissues by means of a spread of movement unmatched by most different again workouts. Since your decrease physique is locked into the machine, the train will also be loaded closely. Beginning the exercise with a heavy, full vary of movement train units the tone for the exercise.

  • Tips on how to Do it: Sit at a lat pulldown station utilizing a grip attachment with parallel handles. Safe your thighs beneath the curler pads and barely lean again at your hips. Provoke the pulldown by drawing your shoulder blades downward as you convey your elbows towards the perimeters of your ribcage. Return to the beginning place with arms outstretched overhead.
  • Units and Reps: 3 x 8-12
  • Relaxation Time: No relaxation earlier than shifting to the subsequent train.

Advantages of the Impartial-Grip Lat Pulldown

  • The train trains the again by means of giant arcs of movement on the shoulder joint correct (glenohumeral joint) and shoulder girdle (scapulothoracic joint). Importantly, pulldowns prepare the latissimus dorsi at lengthy muscle lengths, which can improve muscle achieve. (6)
  • The impartial grip tends to be well-tolerated by lifters with banged-up shoulders or elbows. 
  • This multi-joint back exercise largely spares the muscular tissues that can be skilled within the chest press, the second train of this superset.

Machine Chest Press

Offered your gymnasium just isn’t too busy and the lat pulldown station and chest press machines aren’t on reverse sides of the ability, plan to superset pulldowns with machine chest presses. In case you’re coaching in a public gymnasium and are involved about occupying two machines directly, give the machine you’re departing a fast wipe down and carry your issues with you rather than leaving them to “declare” he gear. This may give a non-verbal cue to anybody ready to “work in.”

Positive, if somebody does work in, it’ll gradual your exercise, nevertheless it’s the first rate factor to do in a shared public area. 9 instances out of ten, the machine can be empty while you return. 

Machine chest presses are available many designs — seated, mendacity, plate-loaded, cable stack-loaded, and many others. Ideally, find one which feels snug and offers a stretch throughout your shoulders within the backside place. Though it might be acceptable to substitute the barbell bench press for the machine motion, you’ll want a skilled spotter for the free weight model. Furthermore, most lifters are extra snug pushing high-effort units — units that strategy and even attain failure — on a “self-spotting” chest press machine. 

  • Tips on how to Do it: Modify the seat and beginning deal with place in order that your elbows and arms naturally observe at roughly nipple-height on the backside place. If the seat is just too excessive (or if you’re positioned too excessive up the bench on a mendacity chest press machine), it should really feel like a decline press. If the seat is just too low (or you’re positioned too far down the bench on a mendacity model), your elbows can be flared out at or close to shoulder-height. Regardless that you’re not performing a competition-style barbell bench press, you must nonetheless set up an arched mid-back place to facilitate larger chest pressure. Elevate your sternum and pull your shoulder blades collectively and towards your glutes. Press the handles till your elbows attain lockout. Decrease with management to a tolerable stretch throughout your chest and the fronts of your shoulders.
  • Units and Reps: 3 x 8-12
  • Relaxation Time: Relaxation two to 3 minutes earlier than repeating the earlier train.

Advantages of the Machine Chest Press

  • Machine chest press could provide extra focused chest coaching in comparison with free-weight variations. That is probably because of the stability provided by the gear, because the machine bench press has proven lowered lateral deltoid and triceps muscle exercise and equal pectoralis main exercise in comparison with the barbell bench press. (4) Nevertheless, these findings weren’t replicated in a latest comparable research. (7)
  • It’s a machine-based train, which allows comparatively heavy loading and high-effort units with out requiring a spotter. (7)

Machine Vast Row

Vast rows, historically carried out with an overhand grip spaced wider than the shoulders, goal the mid-back and again of the shoulders. As such, large rows are a fantastic train for again “thickness.”

Chest-supported machines, particularly, enable for larger give attention to the goal muscular tissues and lowered systemic demand (i.e. much less fatigue), as a result of the lifter just isn’t required to keep up an unsupported forward-bent posture. (8) Vast rows may additionally be carried out on a chest-supported T-bar row machine or utilizing free weights along with your trunk supported on an incline bench.

  • Tips on how to Do it: Set the seat top so the help pad makes contact along with your decrease chest and the handles are slightly below shoulder-height. Lean into the pad to make sure your hips are barely behind your chest. Seize the handles with an overhand grip. You must need to stretch to succeed in the handles — if not, modify the chest help or begin place of the handles. Provoke the row by drawing your shoulder blades collectively and driving your elbows to the perimeters. Your elbows ought to observe barely under shoulder top, not tuck towards your physique or flare above shoulder-height. Return to the beginning place, permitting the machine to tug your arms ahead and stretch your mid again.
  • Units and Reps: 3 x 12-16
  • Relaxation Time: No relaxation earlier than shifting to the subsequent train.

Advantages of the Machine Vast Row

  • This rowing variation has a positive stimulus-to-fatigue, that means help from the machine reduces the necessity for exercise in non-target musculature. (8)
  • When appropriately arrange, the machine large row applies a profound stretch to the mid-back and shoulders, rising vary of movement of the train and probably enhancing hypertrophy.

Machine Kelso Shrug

Not all muscle teams focused by multi-joint (compound) workouts are skilled equally. Some muscular tissues are hammered, whereas others are left comparatively unscathed. For instance, when utilizing rows to focus on your mid-back, your shoulder muscular tissues (e.g. posterior deltoid) could fatigue throughout large rows, whereas muscular tissues of the mid-back (e.g. center trapezius and rhomboids) might not be skilled to their potential. 

Superior coaching methods corresponding to pre- and post- exhaustion could also be helpful to handle inequitable coaching stimuli amongst agonist muscular tissues throughout multi-joint train. Pre-exhaustion locations an isolation train instantly earlier than a compound train with no relaxation. Though bodybuilding pioneers like Arthur Jones tended to advertise pre-exhaustion strategies, the analysis on this technique is considerably lackluster. (9) At greatest, lifters accomplish equal coaching quantity and expertise comparable energy achieve in comparison with performing the isolation train and compound train as conventional straight units. (10) At worst, trainees could lose repetitions through the compound train on account of fatigue. (11

Thankfully, a associated approach known as post-exhaustion avoids the main draw back of pre-exhaustion. Put up-exhaustion makes use of compound supersets in a particular means. A multi-joint train is instantly adopted by an isolation train for a similar goal muscle(s). 

Paul Kelso, an creator and powerlifting analyst, promoted post-exhaustion coaching for thickening the higher again through the use of a sequence of rows and Kelso shrugs, his namesake train. Kelso shrugs may additionally be carried out on a chest-supported T-bar row machine or utilizing free-weights with trunk supported on an incline bench.

  • Tips on how to Do it: Kelso shrugs contain remoted retracting (“drawing collectively”) the shoulder blades. Whereas they might be carried out with free weights whereas bent over or supported on an incline bench, performing Kelso Shrugs on a row machine with chest help means that you can higher isolate the goal muscular tissues — your center trapezius and rhomboids. Utilizing a large, overhand grips on the row machine, start along with your arms outstretched in entrance of you. You must really feel a profound stretch because the machine attracts your arms and shoulder blades ahead. With little to no elbow bend and completely no rowing, squeeze your shoulder blades collectively, drawing the handles barely nearer to your physique. Though your mid-back could arch or prolong barely as you draw your shoulder blades collectively, don’t drive this movement by pushing your chest into the pad. Concentrate on utilizing your center trapezius and rhomboids. Pause momentarily, then enable the machine to slowly draw your shoulder blades aside.
  • Units and Reps: 3 x 8-12
  • Relaxation Time: Relaxation two to 2 and a half minutes earlier than repeating the earlier train.

Advantages of the Machine Kelso Shrug

  • This distinctive shrug variation hits the mid-back in relative isolation, permitting for extra coaching quantity, particularly when carried out as a post-exhaustion approach following a rowing train.
  • Kelso shrugs have a comparatively simple train setup and minimal systemic fatigue.
  • The train builds energy and management of the shoulder blades, which can promote total shoulder well being. (12)

Incline Dumbbell Flye Press

Muscular tissues are stronger throughout eccentric contractions, which usually happen through the reducing section of an train. One approach that exploits this phenomenon by rising the depth of the train through the eccentric section known as eccentric accentuated coaching. (13) The flye press is an easy eccentric accentuated train, simply arrange utilizing an adjustable bench and a pair of dumbbells. 

Whereas any incline press biases the higher chest, the incline dumbbell flye press packs an additional punch by accentuating the eccentric contraction of the clavicular head of pectoralis main. (3)(4)(5)(13) Subsequently, this train serves to enhance different chest workouts discovered on this exercise, which are inclined to bias the decrease muscle fibers of the chest.

  • Tips on how to Do it: Set an adjustable bench to the 45-degree incline place. Lay on the bench and set your shoulder blades collectively so that they lie flat towards the pad. Start with the dumbbells simply exterior the entrance of your chest and press them vertically till your elbows are practically straight. Holding slight elbow flexion, enable the dumbbells to float aside. Proceed to decrease the dumbbells till you are feeling a robust stretch throughout the entrance of your chest. Bend your elbows to return the dumbbells to the beginning place earlier than urgent to the highest to repeat the sequence for extra repetitions.
  • Units and Reps: 3 x 8 to 12
  • Relaxation Time: Relaxation one and a half to 2 minutes between units.

Advantages of the Incline Dumbbell Flye Press

  • The train is eccentric accentuated, that means demand on chest is bigger through the reducing section, which can improve energy growth and hypertrophy. (13)(14)
  • Utilizing an incline bench promotes higher chest — pectoralis main clavicular head — exercise and growth. (3)(4)(5)

Bar Dip

Dips are usually carried out utilizing a devoted dip station or a sturdy dip attachment on an influence rack. The handles of the dip station or dip attachment are sometimes parallel or diverge barely from parallel — a function that leads to completely different coaching stimulus and train approach in comparison with conventional body weight bench dips. (15

In comparison with triceps-focused bench dips, that are carried out with the heels of arms supported by the lengthy fringe of a bench, bar dips present larger pectoralis main muscle exercise. (15) Additionally in comparison with bench dips, bar dips require much less shoulder hyperextension. (15) Since loaded shoulder hyperextension will be onerous on the shoulders, dips could also be higher tolerated by lifters with recognized shoulder points. (15)(16)

Bar dips are simple adapt to newbie strength-levels by way of using the decrease physique or an elastic band for help. They are often made tougher by including weight to a dip belt. Efficient and versatile, the bar dip is a superb train for constructing the mid- and decrease chest.

  • Tips on how to Do it: In case your dip station or attachment has diverging handles, choose a grip width snug in your shoulders. Start within the prime place along with your elbows locked out and your arms on the bars beneath your shoulders supporting your weight. Your hips ought to drift barely backward as you decrease your physique, permitting your elbows to flex and your higher arms to increase barely behind you. Within the backside place, obtain a stretch throughout the entrance of your chest. Pause momentarily earlier than pushing again to the highest.
  • Units and Reps: 2 x 8-12
  • Relaxation Time: No relaxation earlier than shifting to the subsequent train.

Advantages of the Bar Dip

  • The dip trains your pectoralis main, pectoralis minor, triceps brachii, and decrease trapezius. Your latissimus dorsi, serratus anterior, and the posterior rotator cuff may additionally be energetic, serving as stabilizing roles. (15)
  • Your chest experiences a “loaded stretch” within the backside of the bar dip, which can promote accelerated muscle development. (14)
  • Excessive-effort units of dips could additional bias your pectoralis main, as elevated muscle exercise has been proven when units are taken towards failure. (17)

Standing Cable Pullover

Because the title implies, pullovers contain drawing a resistance over the physique from high-to-low. Though usually considered again workouts, pullover variations such because the dumbbell pullover and cable pullover prepare your again and chest. (2)(18)

The cable pullover has a barely completely different resistance curve than free weight variations, because the lifter experiences most resistance when their arms are perpendicular to the cable quite than perpendicular to the vertical line of gravity. (19) This function makes the cable pullover extra conducive to excessive repetition, “pump work” fashion units. 

Cable resistance additionally allows the train to be carried out standing, a variation generally known as a straight-arm pushdown or pulldown. In case you’re on the lookout for a high-tension resolution to shine off your higher physique exercise, don’t skip the standing cable pullover.

  • Tips on how to Do it: Seize a straight bar cable attachment with a double-overhand grip, with arms positioned wider than your shoulders. Hinge barely ahead on the hips and raise your chest. Together with your arms outstretched overhead, pull the bar towards your thighs. As soon as the bar contacts your thighs, management the motion again to the beginning place. Hold your elbows straight however not locked all through the motion.
  • Units and Reps: 2 x 16-20
  • Relaxation Time: Relaxation two to 3 minutes earlier than repeating the earlier train.

Advantages of the Standing Cable Pullover

  • Pullovers prepare the again and chest collectively. (18)
  • The resistance profile of the cable pullover applies substantial resistance when the latissimus dorsi is stretched, which can improve muscle achieve. (6)(19)
  • The centered pressure of the train tends to advertise a fantastic lat pump sensation.

Tips on how to Heat-up for Your Chest and Again Exercise

Conventional warm-ups start with a brief bout of cardiovascular exercise to boost physique temperature, improve respiration price, and enhance total circulation, adopted by extra particular actions and mobilizations to arrange the physique for the exercise forward. With a considerable chest and again exercise forward of you, cardio adopted by a multi-exercise particular warm-up could really feel daunting. 

Slightly than skip the warm-up altogether, attempt a high-volume warm-up as an alternative. Excessive-volume warm-ups embody lengthy units of excessive repetition, gentle resistance and/or body weight workouts carried out in circuit trend.

The advantages of high-volume warm-ups are much like conventional warm-ups. They physiologically and mentally put together your physique for the exercise, however they’ve the additional benefit of additional reps for muscle teams that can be focused within the upcoming exercise and for muscle teams that might profit from further coaching quantity (together with particular weaknesses you might want to handle). 

Carry out 20 to 30 repetitions of every of the next workouts as a circuit — take no relaxation between every train set. Relaxation 30 seconds between circuits. Repeat all the circuit two or 3 times.

  • Band Face Pull: Stand dealing with a lightweight resistance loop anchored at chin-height. With arms outstretched in entrance of your physique, grasp the loop leaving a size of resistance band barely wider than your neck between your arms. Holding your chest up and your physique stationary, draw the resistance band towards your brow by concurrently performing a excessive row with shoulder exterior rotation — Your elbows ought to observe at or above shoulder-height, and your wrists ought to journey increased than your elbows. When the band reaches or practically reaches your brow, reverse the motion and return to the beginning place. 
  • Elevated Push-up: Start along with your arms elevated on a bench or Roman chair/again extension and your toes on the ground. Carry out a push-up by urgent your physique up and away from the help floor till your elbows are straight. Your push-up ought to resemble a “shifting plank,” along with your trunk and legs shifting collectively as a unit. Decrease till your chest touches or practically touches the help floor.
  • Dynamic 45-Diploma Again Extension: Arrange a 45-degree Roman chair so the highest of the pad is slightly below your beltline. Lay along with your thighs supported by the pad and your toes on the footplate of the machine. As you decrease your torso towards the ground, deliberately enable your backbone to spherical. As you elevate your torso towards the ceiling, deliberately prolong (“arch”) your backbone all through the motion. This motion requires minimal motion from the hip joints.

Right here’s the deal: Some lifters prepare their again extensor muscular tissues (the “fins” of muscle that lie on both aspect of the backbone) on leg day with workouts like deadlifts, good mornings, and hyperextensions. Different lifters place these workouts with their again coaching. The jury is out on which observe is “greatest,” however one factor is obvious — most lifters will profit from extra low again coaching. 

Exterior of powerlifters who’ve adopted the reverse hyper machine, and people who nonetheless use old skool again extension machines, few lifters deliberately carry out dynamic again extensor coaching — workouts that deliberately prepare the again extensors by means of an considerable vary of movement. If you’re new to flexion- and extension-based low again workouts, the dynamic 45-degree again extension is an effective place to start out, however you might want to scale back the repetition goal till you’re accustomed to the direct work.

Jacked from Entrance to Again

Nineteen units in complete, this formidable exercise hits all main elements of your chest and again. Bear in mind to take two or three “work-up units” per train to groove your approach and establish a difficult weight for the goal repetition vary (“work-up units” don’t rely towards set complete). Altogether, plan to be within the gymnasium somewhat over an hour engaging in greater than most do in two separate exercises. 


  1. Weakley, J. J., et al. (2020). The results of superset configuration on kinetic, kinematic, and perceived exertion within the barbell bench press. The Journal of Power & Conditioning Analysis34(1), 65-72.
  2. Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Second arms of the muscular tissues crossing the anatomical shoulder. Journal of Anatomy213(4), 383-390.
  3. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis main induced by modifications in bench press inclination results in uneven variations within the cross-sectional space measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology67, 102722.
  4. Coratella, G., et al. (2020). Particular prime movers’ excitation throughout free-weight bench press variations and chest press machine in aggressive bodybuilders. European Journal of Sport Science20(5), 571-579.
  5. Lee, H. M. (2019). Power route and arm place have an effect on contribution of clavicular and sternal elements of pectoralis main muscle throughout muscle energy testing. Journal of Hand Remedy32(1), 71-79.
  6. Ottinger, C. R., et al. (2022). Muscle hypertrophy response to vary of movement in energy coaching: a novel strategy to understanding the findings. Power & Conditioning Journal, 10-1519.
  7. Muyor, J. M., Rodríguez-Ridao, D., & Oliva-Lozano, J. M. (2023). Comparability of Muscle Exercise between the Horizontal Bench Press and the Seated Chest Press Workout routines Utilizing A number of Grips. Journal of Human Kinetics87, 23.
  8. García-Jaén, M., et al. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature through the bent-over row train: a comparability between standing and bench postures (a preliminary research). Journal of Bodily Training and Sport, 21(4), 1871-1877.
  9. Trindade, T. B., et al. (2022). Pre-exhaustion coaching, a story assessment of the acute responses and power variations. Worldwide Journal of Train Science15(3), 507.
  10. Fisher, J. P., et al. (2014). The results of pre-exhaustion, train order, and relaxation intervals in a full-body resistance coaching intervention. Utilized Physiology, Vitamin, and Metabolism39(11), 1265-1270.
  11. Vilaça-Alves, et al. (2014). Results of pre-exhausting the biceps brachii muscle on the efficiency of the entrance lat pull-down train utilizing completely different handgrip positions. Journal of Human Kinetics42(1), 157-163.
  12. Sciascia, A., & Kibler, W. B. (2022). Present views of scapular dyskinesis and its potential scientific relevance. Worldwide Journal of Sports activities Bodily Remedy17(2), 117.
  13. Walker, S., et al. (2016). Better energy good points after coaching with accentuated eccentric than conventional isoinertial hundreds in already strength-trained males. Frontiers in Physiology7, 149.
  14. Wackerhage, H., et al. (2019). Stimuli and sensors that provoke skeletal muscle hypertrophy following resistance train. Journal of Utilized Physiology, 136, 30-43.
  15. McKenzie, A., et al. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Exercise Differ?. Worldwide Journal of Environmental Analysis and Public Well being19(20), 13211.
  16. McKenzie, A. Okay., et al. (2021). Glenohumeral Extension and the Dip: Issues for the Power and Conditioning Skilled. Power & Conditioning Journal43(1), 93-100.
  17. McKenzie, A., et al. (2022). Fatigue will increase muscle activations however doesn’t change maximal joint angles through the bar dip. Worldwide Journal of Environmental Analysis and Public Well being19(21), 14390.
  18. Muyor, J. M., López-Miñarro, P. A., & Alacid, F. (2022). Comparability of electromyographic exercise throughout barbell pullover and straight arm pulldown workouts. Utilized Sciences12(21), 11138.
  19. Schütz, P., et al. (2022). Chest workouts: motion and loading of shoulder, elbow and wrist joints. Sports activities10(2), 19.

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