Chest and back workout is an incredibly strong combination of exercise, hence it is excellent for bodybuilding. It is the best upper body workout, where you do pushing and pulling movements to strengthen your chest and back muscles. It is not necessary to train only in one part of our body. Combos like chest and back will leave your upper body into a good pump. This exercise is grueling and very challenging to do, but it is worth it.
Chest and back workouts have been the favorite workout of the legend bodybuilder and Olympic medalist Arnold Schwarzenegger. Arnold has impacted the world through his dedication to fitness, besides this, he has credited chest and body as an excellent superset workout, that benefits you to have a strong upper body and get pumped-up muscles. You can see his amazing body in the movie The Pumping Iron. With high volume and frequency, Arnold has worked very hard on their chest and back muscles. Suppersetting chest and back workouts will ensure you improve your shoulder strength moreover, you can push heavy objects without much effort in your daily routine.
Let us look at some of the useful combinations of the chest and back workout.
Chest and Back Workout Supersets
Superset 1
Dumbbell Row
You will need a dumbbell of your desired weight and a box to do this exercise. With your right leg extending behind your body, place your left leg on the box. By leaning forward at 90 degrees, grab the dumbbell in your right hand. With palm facing towards you, pull the dumbbell to your chest and then bring it down. Do this movement repeatedly.
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Box Push-Ups
By placing the hands on the box, be in a push-up position with your legs stretched straight. Start doing push-ups. Your upper body will be above your box and your legs will be on the floor. Sweat it off and put much energy as possible.
Superset 2
Sitting Shoulder Fly
Sit on the box or a chair. Maintain a 45-degree angle and grab the dumbbells in each hand. By slightly bending your elbows, move the dumbbells up and down like a flying position. Not just fly but rotate your wrist once you lower them down and bring the weights up again. Repeat this movement about 10 times and focus on your upper back muscles.
See also: How Decline Bench Press Will Help You Get Strong Chest
Pec Fly Bride
Lie down on your backside and bend your knees. Raise your hips such that they should look like a bridge and face the ceiling. Hold the dumbbells in each hand. By targeting your pecs, bring the weights straight together in front of you. Repeat the movement and return to your initial position.
Chest and Back Workout Inspired by Arnold Schwarzenegger
Superset 1
Incline Barbell Bench Press
This workout targets mainly your pecs muscles and shoulders. The incline version helps to build more power and stability to your back hence, it also helps you to focus on the upper part of your body. When the bar reaches your chest, do not press the bar instantly. Instead, pause for few seconds and then press it up.
Pull-Ups for Chest and Back
It is one of the difficult chest and back workouts, but it is quite effective and important. Mastering it requires huge upper body strength moreover, it is a bodyweight exercise that majorly targets your back and biceps. Do pull-ups by keeping a neutral grip. Do it with a full range of motion and your main focus should be your back muscles.
Superset 2
Straight Arm Pulldown
Arnold did not do pulldown regularly but he preferred pulldowns occasionally. Your aim should be of building stronger lats. Strong lats will contribute to a strong back. Pull down the rope close to your chest and do it slowly so that you can make more reps.
Cable Crossover for Chest and Back
It is a great version of exercise to target your chest muscles additionally, it is also an excellent choice of exercise to bulk up your chest and biceps. To get a full benefit from this form, bend your elbows slightly and keep your back erect. Inhale in the relaxation phase and exhale while contracting.
Chest and Back Workout Benefits
- Powerlifting is a super advantage you would get by super setting chest and back exercise.
- Instead of training separately, you can train chest and back on the same day accordingly, this could make your upper body stronger at a faster rate.
- If you are doing physical daily chores like moving a shopping cart or moving heavy things, moreover your ability to do heavy tasks will get improved.
- Research has also shown that training chest and back together in a single session will increase muscle mass in your upper body.
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