10 Best Chest and Back Workouts For Building Muscle and Strength

#10. CHEST: Bench Press

Bench Press | Chest Workout

Starting Position:

Lie on a bench or mat, making sure that your lower back presses against the bench. To do this, pull your abdominal muscles in toward your spine. Hold a weighted barbell with arms extended over your chest. Slowly lower the weight to your chest.

The Exercise:

Exhale and, keeping your arms shoulder-width apart, extend your arms over your chest in two counts. Inhale and take two counts to slowly lower the weight close to your chest. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

#9. CHEST: Incline Press

Incline Press

Starting Position:

Sit on an inclined bench. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand at chest level.

The Exercise:

Exhale, and take two counts to press the weights upward as you extend your arms. Inhale and take two counts to bend your arms and bring the weights back down toward your chest. You have the option of touching the weights together on the exhale phase of this exercise. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

#8. CHEST: Dumbbell Press

Dumbbell Press

Starting Position:

Lie on a bench or mat, making sure that your lower back presses against the bench. To do this, pull your abdominal muscles in toward your spine. Hold a dumbbell in each hand with arms extended over your chest. Slowly lower the weights to your chest.

The Exercise:

Exhale and, keeping your arms shoulder-width apart, extend your arms over your chest in two counts. Inhale and take two counts to slowly lower the weights lose to your chest. Repeat the number of repetitions / sets indicated in your strength-training workout program.

#7. CHEST: Fly

Fly

Starting Position:

Lie on a bench or mat, making sure that your lower back presses against the bench. To do this, pull your abdominal muscles in toward your spine. Hold a dumbbell in each hand, palms facing each other, elbows bent to form an arch. Lower the weights to your chest.

The Exercise:

Exhale, and take two counts to bring your arms together over your chest in an arc-like movement. Inhale and take two counts to slowly lower the weights, bringing your arms out to your sides. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

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