8 Chest and Back Workouts for a Perfect Upper Body

The bench press is a staple chest workout.

This exercise utilizes the Pectoralis Major, Anterior Deltoid, and the Triceps Brachii muscle groups.

You can use a barbell or dumbbells for this workout.

Here is how to do it using a barbell:

• Grab a barbell using overhand grip. Your holding positions should be slightly wider compared to the shoulder width.
• Grip the bar over your chest and slowly lower it till it reaches your chest and take a rest/pause. Raise it back up to your starting position, and perform the same routine.

The lat pulldown is a cable exercise for the back that activates the lats muscles.

Ensure you sit properly on the pulldown seat with feet firmly rooted on the ground.

Steps:

• Hold the resistance bar with an overhand grip. Other grips like the underhand grip might also work, but I advise using an overhand grip.
• Brace the core and pull down the bar almost level with your chin. Pull down until a slight bend on your elbows, and they can’t move. Make sure to squeeze the shoulder blades together while maintaining a square shape.
• Release the bar back and repeat the process.

The incline dumbbell press is another king among the exercises for the chest muscles.

This exercise utilizes dumbbells and a bench. Before you start, it is better, to begin with, light dumbbells before increasing their weights.

• Lie on an incline bench and grab the dumbbells on each hand by your shoulder.
• Push the weights in a straight line up your chest and rest with your arms straight. Slowly return before you start again.

Close grip lat pulldown requires you to hinge forward your arms and inside onto the chest.

The close grip pulldown works the upper back muscles and the lats.

Steps:

• Sit on the bench and secure your feet well underneath the knee pads. Extend your arms and grab the close grip attachment. Ensure your palms face each other.
• Slowly lower or pull down the attachment with your arms slightly bent and take a pause before releasing it back up. Brace your core and repeat. A stable core prevents injury during the workout [1].

“Back and chest exercise helps you regain your posture. Besides helping your posture, the workouts can help reduce pain and risk of injury, making you focus better and work more efficiently”

- Jordane Zammit Tabona, Founder of London Gym 360Athletic

Chest dips target the pectoralis major muscle group.

They are a great exercise, even compared to the bench press.

You need two parallel bars for this exercise:

• Hang between the two bars pushing your chest forward and tucking behind your feet.
• Lower your body until you feel a stretch in your chest. Pause before returning to the starting position.

The T-bar row lets you lift weights, and it’s a great back exercise that uniquely activates the middle back muscles.

This exercise also lets you use a neutral grip which is the most substantial way to pull from.

Steps:

• Begin with one foot on each side of the bar, then step down into a split stance. Your feet should be about shoulder-width apart.
• Keep your feet flat on the ground and knees bent, then hinge forward. Ensure your back is slightly arched.
• Hold the handle with both hands. With the arms straight, pull up the weight till your torso is parallel and 45 degrees to the floor.
• Bend your arms and lift the handle onto your chest. Pull your elbows to lift the weights while keeping your wrists straight.

Unlike other chest exercises that work different upper body muscles, chest flies activate only one muscle group.

There are different ways to perform a chest fly, but let's focus on inclined chest flies.

• Lie back on a bench and maintain a 45-degree lying position. Grab your dumbbells with your palms facing each other.
• Extend your hands wide, with both hands almost touching the floor.
• Take a rest once you feel a stretch on your chest. Lastly, slowly return your hands to the starting position and repeat.

A dumbbell pullover activates the lats. This exercise is good for strengthening the upper and mid-back muscles.

Steps:

• Lie on a weight bench with your feet on the floor, slightly wider than the bench. Hold the dumbbell with both hands. Throughout this movement, support your back, neck, and head.
• Extend your arms over your chest toward the ceiling. With your palms facing each other and elbows slightly bent.
• Exhale and extend the weights back and over your head to reach a fully stretched position where the weights are behind—but not below—your head. Take about three to four seconds of rest before further repetitions.