Upper Body Workout: Chest & Back Buildup
by John Carter
Filed under Upper Body, Workout Routines
At the core of any Upper Body Workout are the exercises which will target your Chest & Back muscles. Whether you're a guy looking to build a manly chest and get that tapered 'V' shaped back or you're a woman looking to tone & trim, working your chest and back muscles should be a fundamental part of your ftness program.
There are hundreds of exercises youy can call on for these body parts but we're going to focus on a simple group of basic exercises that have stood the test of time and are proven to work.
It's easy to go into the gym and be dazzled by the array of weights machines and exercise combinations and you have a fantastic choice of options from which to build your training program.
But, whatever routines you use, occasionally slipping in some of the simpler exercises can work wonders. Its all about keeping your body (and your muscles!) guessing and adapting.
Incline Dumbbell Bench Press
The Workout
Incline Dumbbell Bench Press
Each exercise is performed as a 2 sets with a first set being heavier followed by a lighter set but with more reps. The key to success with this workout is to perform the reps slowly and concentrate your mind on the muscles being used. This mind-muscle connection has been proven to increase the effectiveness of workouts significantly.
Warm-up first
1. Incline bench Press – targets upper chest
This can be performed with either a barbell or using dumbbells
2 sets of 8-10 reps
2 sets of 10-15 reps
2. Wide Lat Pulldown – targets the large latissimus dorsi muscles in the upper back
2 sets of 8-10 reps
2 sets of 10-15 reps
3. Flat Bench Press – targets the middle part of the chest
This can be performed with either a barbell or using dumbbells
2 sets of 8-10 reps
2 sets of 10-15 reps
4. Bent-over Barbell Row – targets the lats and also hits the rhomboid and trapezius muscles
2 sets of 8-10 reps
2 sets of 10-15 reps
5. Decline Chest Press – targets the lower chest
2 sets of 8-10 reps
2 sets of 10-15 reps
6. Seated Cable Row – targets the lower part of the lats plus the middle trapezius, rhomboids, biceps, and brachialis muscles
2 sets of 8-10 reps
2 sets of 10-15 reps
Add this upper body routine to cover your chest & back muscles. Perform the exercises with good form and enough weight and you'll be rewarded with a great feeling in your muscles as they tell you that you've worked them hard.
Before you know it, you'll be looking in the mirror at that great body that others envy – what a feeling!
