What’s on the goal list of a man who decided to hit the gym and go through a consistent workout schedule? Developing well-shaped muscles in the chest and back areas are definitely among the priorities.

A back shaped like an upside-down trapeze and nicely sculpted pecs are desirable without a doubt and many deposit considerable efforts to get this kind of results. But, are you familiar with the best chest and back workout routine? Take a few minutes to read what’s coming up and see how you can improve your training for ideal results.

Before you start doing any kind of exercise or invest in all sorts of exercising equipment, like dumbbells, you first need to be aware that muscle growth requires a lot of work. Taking shortcuts, like using anabolic steroids, is not recommended, as they can compromise your health by damaging your internal organs.

Instead, a proper back and chest workout routine, proper diet, and periods of rest are just what you need to make those muscles grow. Start at the level you currently are, without straining yourself, and gradually adjust your workouts based on the physical resistance you acquire in time.

You don’t have to have to train for hours to get good results

Man showing chest musclesWhen some hear that growing muscles require a lot of work, all they can think about is strenuous work for hours in a row. While such determination is worthy of admiration, it is not necessary. Also, you won’t be able to hold it this way for too long.

Plus most of us are on tight schedules, so a short yet effective chest back workout is more than welcome. If you perform the right exercises and execute them correctly, results won’t fail to show. You can even perform chest workouts at home, if you can’t go to the gym, due to various reasons.

Train effectively and you’ll get more muscles for less time

There are exercises that will get you pumped in a rather short period of time. Once you feel your muscles burning, you know that they will start growing. Just make sure you don’t wear tight T-shirts or tops as you perform these exercises, so you won’t end up feeling uncomfortable. Also, try not to rest more than 90 seconds between reps. If you can rest for as little as 60 seconds between reps, it’s even better. Here is how this workout looks like:

Incline barbell press

This is probably the best upper chest workout to add to your training routine. Most men are tempted to go for the flat barbell press, but the truth is that this provides much better results. A few reps with this type of exercise will pump that chest right and will significantly contribute to getting a bigger chest.

In case you can’t bring the barbell to your chest or you had shoulder injuries in the past, take some precaution methods. For instance, lower the bar until there are 1 to 2 inches between the bar and your chest. Just make sure not to have more than 2 inches.

Wide-grip pull-ups

Wide grip pull ups

If you’re looking for effective upper back exercises, this type of exercise will get you the results you desire. However, it may be hard for you to perform wide-grip pull-ups at first, especially if you’re not too familiar with this kind of exercise.

Even so, instead of replacing this exercise with something else, like pull-downs, it would be best to ask for help. You may ask your friend to hold your feet or help you in a way that will allow you to perform this type of exercise.

Dumbbell bench press

This is the kind of exercise you can do at home as well if you have a set of dumbbells at your disposal. If you don’t, it may be worth buying a pair, as they don’t come that expensive. To perform this workout for chest, you will have to lie on your back. Have a dumbbell in each of your hands and position the dumbbells above your shoulders, while keeping the arms straight. This will be your initial position.

Then bend your elbows and lower the dumbbells slowly until they are just one inch away from your chest. Tighten your core muscles and squeeze your glutes during this exercise, for better stability. Perform 8 reps per set. Perform 3 sets for a proper upper body workout routine.

Cable crossover

This is another great exercise for the upper body part, so do your best to go through it as well. When it comes to chest and back exercises, nothing is easy. So, squeeze hard on the handles as you try hard to pull them all the way down.

You should feel the muscles of your back stretching well, which is proof that you’re on the right track. Squeeze the muscles hard as you pull, then slowly release the cables back to their initial position. A few reps will make blood pumping in the chest area, providing oxygen and nutrients to the muscles.

Doing calbe crossover


These can be achieved with the help of a bar. You will have to hand on the bar while having your arms apart at the width of your shoulders. Squeeze the shoulders are you begin the exercise, tighten the core muscles, and then bring your chest toward the bar.

This may be trickier than your classic dumbbell exercise, but it is also more effective. When you reach the maximum height point with your chest, it’s time to lower it down slowly. Don’t worry if you can’t go all the way up to the bar at first. You will manage to do so as your muscles grow and acquire more stamina. You just need to keep working out.


It is useful because it strengthens your back muscles and increases their flexibility. For better results, you can even use the help of a dumbbell, which will make the extension a bit more challenging. Just make sure to select a dumbbell of proper weight for this exercise.

Also, you will have to pay attention to maintain a straight backbone position at the end of the extension. If you flex your hip too much at the end of the exercise, you will feel the tension building up in the lower back area, which is not recommended.

Besides working out the muscles around your spine, hyperextensions will also work your glutes and hamstrings. So, it is a rather complex exercise, suitable for both men and women who want to achieve a better body shape.