best chest and back workouts for men

There’s no shortage of vanity training at your local gym. International Chest Day is no longer reserved just for Monday mornings, and the mirror muscle craze is alive and well. But you can’t just focus on a select few muscle groups. to get a well rounded bodyYou need balance. right there a solid chest And Back workout comes.

Working your chest and back together is a great way to build an impressive overall musculature. A strong, developed back will enhance a well-built chest: it will help to draw the shoulders back into good posture so that you can stand tall and proud. It will also add width to the entire upper body for a proper V-taper. Who wouldn’t want that?

This Chest And Back Workout Will Help You focus on the essentials, Not only does this routine promote the balance described above, but it also utilizes antagonistic supersets—a fancy way of saying that you’ll be working back-to-back to keep your heart rate up and maximize your fitness results. Back muscle groups will oppose. You will make profit and you will feel great doing it too. Time to get to work.

best chest and back workouts for men

For this workout, you’ll need access to some important upper body equipment. Nothing fancy here, just staples:

  • adjustable bench
  • pull up bar
  • seated row machine
  • Dumbbells (variety of weights)
  • cable station

Each exercise pair will be performed as a superset for the required sets and reps. Aim for the last rep of each set to come close to failure. On your last set of each exercise, it’s okay to reach complete failure.

part 1

direction: Do 5 supersets of the exercises below. Rest 90 seconds between rounds.

  1. Flat Dumbbell Bench Press x 12 (slow eccentric motion): This means lower the weight slowly (count 3 to 4 seconds as you lower it), and then explode up to the top position. This will increase the total time under tension and promote greater muscle growth.
  2. Single-Arm Dumbbell Row x 12 (Each Arm): Plant one knee on the same bench you used to do the dumbbell press, and do a single-arm row. Be sure to maintain a high chest and flat back, and pull in a light “broad” motion through the elbows to recruit your upper back and lats.

part 2

direction: Do 4 supersets of the exercises below. Rest 90 seconds between rounds.

  1. pullup x max reps
  2. ft. high pushups x 15

part 3

direction: Do 4 supersets of the exercises below. Rest 90 seconds between rounds.

  1. Incline Dumbbell Press x 10 (slow eccentric motion)
  2. seated row x 15

part 4

direction: Do 4 supersets of the exercises below. Rest 90 seconds between rounds.

  1. Standing Cable Chest Fly x 15: Set the cable pulleys just above shoulder level and assume a staggered stance (one leg forward, one back). Aim slightly down so that your starting point is around shoulder level, but your end point is in line with your abs. Strongly squeeze chest on each rep.
  2. Dumbbell Bentover Face Pull x 12: Start with a light dumbbell in each hand and assume a bentover row position: In a squat, keep your torso parallel to the floor and your spine flat. Next, without changing the position of your torso, pull the dumbbells up next to your ears. As you bring them up, rotate your hands so that your thumbs are on top and the dumbbell handles are perpendicular to the floor. Keep your elbows high and squeeze the upper back on each rep. Hold the top position for a second before returning to the starting position.

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