We consulted a pro bodybuilder/strength coach to bring you the definitive guide to chest and back workouts—including three sample routines you can try. Whether you have aspirations of competing in a physique contest, you train at home with minimal equipment, or you’re just trying to make the most of a limited amount of workout time, you’re about to find the plan for building up your chest and back that’s right for you.

Can You Train Your Back and Chest Together?

“Chest and back make a great pairing because they’re antagonistic,” says Jonny Catanzano, an IFBB pro bodybuilder and owner of Tailored Health Coaching (@tailoredhealthcoaching on Instagram), “which means that while one is working, the other is resting.” This gives you the opportunity to speed your workout along by alternating sets for each muscle group with little or no time in between them, since there’s almost no fatigue that carries over from one to the other.

Imagine training only chest or only back by itself. You pick an exercise, do a set, rest, do another set, rest, and so on until your sets are complete, and then you go on to another exercise. There’s nothing wrong with this approach, but if you rest for two minutes or longer between sets (as the latest research suggests you should, if you want to maximize muscle gains), your workout time can easily extend to an hour or more—and you’ll have only worked one muscle area.

On the other hand, if you alternate sets of chest and back exercises, you can train both muscle groups at a much brisker pace. Your chest will recover while you work your back, and vice versa, so it’s possible to use shorter rest periods between each set and get your workout done in much less than an hour’s time—without rushing either muscle group’s recovery.

A study in the Journal of Strength and Conditioning Research had subjects perform three traditional sets of rows followed by three sets of the bench press, and, in another session, do the same routine again but with the back and chest exercises paired off and alternated. Researchers found that, when the lifters went back and forth between the two exercises in the second workout, they didn’t have to reduce the weights they were using as much from set to set. They were able to lift more total weight compared to when they did straight sets in the first workout—probably because each muscle got more rest before it was worked again.

Chest and back pairings are also great if your goal is fat loss. “You’ll burn more calories in a session training two big muscle groups together,” says Catanzano. “You’ll get your heart rate up higher than training one area at a time, and higher still if you decide to superset exercises.” That is, perform a set for chest and then one for back without any rest in between.

Furthermore, merging your chest and back training into one ensures that you’ll balance the work you do for each area. Many people (guys, mostly) will train chest voraciously, and then treat their back workouts as an add-on, doing only a handful of sets of lat pulldowns or rows. But if you plan to train both regions in a single session, you can easily keep track of the sets you do for one and match them with sets of the other.

If you’re interested in building strength, chest and back workouts will help you understand and focus on the relationship between a big back and a big bench press. “A stronger back lets you press more,” says Catanzano. “The lats help stabilize your torso when the bar is at your chest,” which is why many powerlifters do chinups or rows between sets of bench presses.

What Muscles Are Used?

Generally, when you’re talking about training chest and back together, you’re referring to the pectoralis major and minor (pecs), latissimus dorsi (lats), and upper back—comprising the rhomboids, trapezius, and teres major. The lower back—specifically, the spinal erectors—can certainly be trained as well, but many lifters prefer to work it on a lower-body day, as the lower back contributes automatically to squat and deadlift variations.

The deltoid muscles of the shoulders can’t help but get involved as well when you do any pushing and pulling, and the triceps assist on pressing exercises while the biceps and forearm/grip muscles work on your back movements.

Here’s a quick and very general anatomy course on where each of the chest and back muscles are located and what they do. (This isn’t a complete list, but these are the primary muscles you’ll target in a chest and back workout.)

Pectoralis major

This muscle has three heads and thus three different actions. The clavicular head, which runs from the collar bone to the humerus, raises the arm up and across to the other side of the body. The sternal head starts on the breastbone and reaches across to the humerus, so its fibers work to bring the arm around the front of the body. The costal head goes from the cartilage of the ribs and the external oblique muscle to the humerus, allowing the arm to pull downward from overhead.

Pectoralis minor

Lying underneath the pec major, the pec minor begins on the third to fifth ribs and attaches to the scapula (shoulder blade). It draws the tip of the shoulder downward, protracts the shoulder blade, and raises the ribs during inhalation.

Latissimus dorsi

The lat originates on the thoracic spine, lumbar spine, lower ribs, and iliac crest of the pelvis and connects to the humerus, just below the shoulder joint. It extends the shoulders, draws the arms to the sides, and helps with inhalation.

Rhomboid

A rhombus-shaped muscle (hence the name), the rhomboid runs from the cervical and thoracic spine to the scapula. It elevates and retracts the shoulder blade.

Trapezius

Like the pecs, the traps can work in three different directions. They start at the bottom of the back of the skull and the spine and reach over to the shoulder blade and collarbone in order to raise the scapula, retract it, and depress it.

Teres major

This is a small back muscle that assists the bigger ones. Originating on the back of the scapula, it inserts on the front of the humerus, and works to rotate the arm toward the body and draw it behind the body.

How Do You Set Up A Chest and Back Workout?

The way you combine chest and back exercises in a session is highly dependent on what you want to achieve. During his bodybuilding prime, Arnold Schwarzenegger liked to superset chest and back moves with little or no rest between them. For instance, do a set of incline presses followed immediately by a set of seated cable rows, rest a minute or two, and repeat. As we explained above, this a solid plan for speeding up your workouts and burning more fat, but it sets a pace that may be too intense for many people.

Research suggests that longer rest periods help you train with more challenging weights, thereby stimulating more muscle growth, so you could alternate chest and back moves with plenty of time between them—say, 90 seconds to two minutes downtime between your press and row—if muscle gain is your main priority.

There’s also no rule stating that you have to toggle between chest and back exercises. You could do all your chest moves first and then go on to back, or the other way around. “This may be better for less experienced trainees,” says Catanzano. “You won’t gas too early in the workout like you might if you were supersetting.” It’s also a good option if you want to zero in on one area at a time, giving your full attention to each one in turn, but without having to break them into two different workouts.

Finishing off one body part before you do the other may be wise if you see it as a weak point. Most people’s backs are underdeveloped, so doing all your back training when you’re fresh will let you work it with the greatest possible effort and focus. “If you have shoulder problems,” says Catanzano, “you might want to put back first, because it will warm up your shoulders and make your pressing feel smoother when you get to chest.” Yes, doing chest second may mean sacrificing some weight on your chest exercises due to fatigue, but if you’re dealing with cranky shoulders or other pressing-related injuries, learning to stimulate the muscles with lighter weight may be just what the doctor ordered.

How Many Chest Exercises and Back Exercises Should I Do?

The short answer to this question is roughly three to five moves for each muscle group per workout. For example, a typical old-school chest and back session might look like this:

1A Bench press

1B Bent-over row

2A Incline dumbbell press

2B Seated cable row

3A Dip

3B Chinup

(The exercise pairings can be alternated with rest in between sets, or superset without rest.)

But the right number of exercises for you depends on several factors. If you only have 30 minutes or less to train, you may have to cap your workout at two exercises per body part. On the other hand, if you plan on doing shoulder and arm work on a second upper-body day in the week, and therefore won’t be working chest and back again for another week, you may want to do more chest and back exercises to get enough volume in.

Volume is a major consideration when planning out any training program. A bodybuilder looking to fully stimulate every muscle will need to hit the chest and back from all angles, and that means more exercises and more sets. Whereas a busy professional who only wants to maintain strength and some athleticism can get by with much less work.

If you want the best muscle gains possible, research suggests you need a volume of 10–20 hard sets per muscle group, per week, to do the job. “I’d recommend a minimum of 10 sets,” says Catanzano, “and closer to 20 sets for weaker body parts.” All of these sets should be taken to within one to three reps of failure, he says—the point at which your reps slow down and you’re about to break form due to fatigue. As long as you keep these volume parameters in mind, the way you set up your workouts is really up to you.

Let the number of exercises you choose suit the volume of work you’re shooting for. For instance, if you’re aiming to do 10 sets for chest and back in a week, that could break down to five sets for each in two different workouts. This is a moderate and very doable amount of work for most people, and won’t put you at risk for overtraining. See below.

Chest & Back, Day I

1A Incline press, 3 sets

1B Chest-supported row, 3 sets

2A Cable fly, 2 sets

2B Straight-arm pulldown, 2 sets

Chest & Back, Day II

1A Dumbbell bench press, 3 sets

1B Inverted row, 3 sets

2A Dip, 2 sets

2B One-arm dumbbell row, 2 sets

You could finish each session with some shoulder and/or arm work for a complete upper-body workout, or leave the gym after chest and back alone if that’s all you have time for, or you plan to work those other muscles on a different day.

If back is a weak point, you should emphasize it with more volume. In this case, you could do 10 sets for it on Monday, and then another six sets on Friday for 16 total sets that week.

Chest & Back, Monday

1. Machine row, 3 sets

2. One-arm lat-pulldown, 3 sets

3. Seated cable row, 2 sets

4. Chinup, 2 sets

5. Dumbbell bench press, 3 sets

6. Feet-elevated pushup, 2 sets

Chest & Back, Friday

1. One-arm dumbbell row, 2 sets

2. Wide-grip lat pulldown, 2 sets

3. Dumbbell shrug, 2 sets

4. Machine press, 2 sets

5. Cable fly, 3 sets

Chest & Back Workout Tips

Catanzano offers some of the following pointers to help you get the most out of your training.

• If muscle size is your main goal, the amount of weight you’re lifting isn’t as important as taking your sets near to failure and using exercises that best recruit the target muscles. Catanzano says the barbell bench press is overrated for pec gains. Let the majority of your chest training come from dumbbell, machine, and cable work, which is easier on the joints and can allow you to work the muscles through greater ranges of motion and with better isolation. The same goes for back training.

• If you’re over 40, or trying to work around injuries, the way you sequence your exercises is extra important. Rather than starting with your heaviest lifts, begin sessions with dumbbell or machine work and put moves like the bench press and bent-over row later in the workout when you’re fully warmed up and mobile. “You could do a dumbbell row and dumbbell bench press first,” Catanzano says, “and then go into bent-over rows and barbell bench. Or, you could do flys before bench presses, and chest-supported rows before bent-over rows or rack pulls.” Your joints will thank you.

• If strength is a big priority for you, however, and you’re sure your body can handle it, you can sequence your workouts the opposite way. Do your heavy work like bench presses first, when you can give them your best effort, and then move on to lighter dumbbell and bodyweight work afterward.

• Cycling your rep ranges can help you avoid plateaus and hit big PR’s on your exercises. Catanzano likes to use three-week cycles, performing sets of 12–15 reps the first week, 8–12 the second, and 6–8 the third. Then he repeats the process. “You need to hit all rep ranges to maximize gains,” he says.

How To Stretch Before Doing Chest & Back

Prepare your chest and back muscles for a workout by first reducing the tension in them with some light rolling on a ball or foam roller—sometimes called a “smash.” This will help you access greater ranges of motion in your exercises; it also drives blood into the muscles to warm them up.

Chest Smash

Place the ball or roller against your pec muscles, right under your collarbone between your shoulder and breastbone. Allow your body to rest on the ball just enough to apply moderate pressure to the muscle—it shouldn’t hurt. Roll an inch or so in each direction, lingering over any positions where you feel the most tenderness, until they release. You can also extend your arm, reaching it overhead with palm facing up, and then taking it down to your hip while rotating your wrist as shown, to increase the stretch on the muscles in different ranges. Perform the smash for about a minute on each side.

Lat Smash

Place the ball or roller under your shoulder and into the meaty muscle on the side of your back (your lat). Lie on your side and apply gentle pressure to the muscle as your reach your arm overhead and out in front of you, rotating your wrist as shown. Perform the smash for about a minute on each side.

After you’ve rolled, perform the following mobility drills to further activate the muscles you’ll train. Do 2–3 sets of 5–10 reps for each exercise. Rolling and mobility drills are courtesy of of Cristian Plascencia and Natalie Higby, owners of The Durable Athlete (@durable.athlete on Instagram).

Cat-Cow

Step 1. Get on all fours with your hands under your shoulders and knees under your hips. Brace your core.

Step 2. Press into the floor, spreading your shoulder blades apart as you round your mid back toward the ceiling. Make sure only your mid back moves—the lower back should be neutral and braced.

Step 3. Pinch your shoulder blades together again as you extend your spine back to neutral.

Sky Reach To Arm Thread

Step 1. Get on all fours with your hands under your shoulders and your knees directly beneath your hips. Brace your core.

Step 2. Draw your right arm up and across your chest as you twist your right shoulder toward the ceiling and reach overhead. Be careful to keep your hips facing the floor.

Step 3. Reverse the motion, reaching your arm across your body and behind the support arm. Twist as far as you can, ideally until the back of your right shoulder touches the floor. Complete your reps on that side, and then switch sides and repeat.

Banded Shoulder Circles

Step 1. Stand holding an elastic exercise band (or dowel) with both hands outside shoulder width. Draw your ribs down, tuck your pelvis so it’s parallel to the floor, and brace your core.

Step 2. Keeping your arms straight, raise the band over and behind your head as far as you can. Reverse the motion to bring the band back in front of you.

The Best Chest & Back Workouts

Catanzano wrote up the following workouts, each with a different user in mind. One is ideal for the lifter who has access to a well-stocked gym, complete with free weights and machines. The second one is for the guy or gal training in a bare-bones home gym—a barbell, dumbbells, bands, and your bodyweight are all that’s needed. Lastly, there’s a workout for targeting common physique weak points—the upper chest and lower lats.

Choose the one that suits you best for now, and bookmark this article to refer back to the others. You may need them in the future!

Directions

For each of the workouts, follow the rep prescriptions below for every exercise. They will change weekly. Repeat the workouts for 6–8 weeks.

Week 1: perform 12–15 reps for each exercise.

Week 2: 8–12 reps.

Week 3: 6–8 reps.

Week 4: Repeat cycle.

Begin with 2–3 working sets for each lift (sets that aren’t warmups), and add volume over time. You can build up to 4–5 sets for some of the exercises, and consider having an additional chest and back day in the week to further increase the volume. If you consider either chest or back a weak point, aim to eventually perform 15–20 sets for it per week.

Remember that when chest and back exercises appear back to back, you can pair them off and alternate sets of each, with or without rest between them.

Videos are courtesy of Jonny Catanzano, @jonnyelgato_ifbbpro on Instagram.

Full-Gym Chest & Back Workout

1. Bench Press

Step 1. Set up with the bar just over your eyes. Make sure that your feet are flat on the floor and your shoulders, back, and butt maintain contact with the bench. Arch your back, drawing your shoulder blades back and down. Grasp the bar with hands just outside shoulder-width apart (you may have to slide them an inch or two in either direction), so that when you lower the bar to your chest, your elbows make a 90-degree angle.

Step 2. Unrack the bar and hold it over your chest. Lower the weight to your chest, tucking your elbows about 45 degrees to your sides. After touching your chest, press the bar back to the starting position.   

2. Incline Dumbbell Press

Step 1. Set an adjustable bench to a 30–45-degree angle, grasp a pair of dumbbells, and lie back on the bench, making sure your entire back is in contact with it—do not arch your back so that it causes your lower back to rise off the pad. Start with the dumbbells just outside your shoulders, elbows bent, and your forearms/wrists angled slightly (a V-shape).

Step 2. Keeping your elbows pointing at about 45 degrees, press the dumbbells straight up. Lower the dumbbells back down under control, until they’re just above and outside your shoulders.

3. Clavicular-Head Fly

Step 1. Attach single-grip handles (D handles) to two facing pulleys at a cable station set at shoulder height. Grasp the handles with hands angled 45 degrees and palms facing each other. Step forward so that your arms are extended at your sides, and there is tension on the cables.

Step 2. Keeping a slight bend in your elbows, bring your arms together in a wide arcing motion. Lower the weight under control until you feel a stretch in your chest.

4. Machine Low Row

Many gyms have a Hammer Strength low row machine, as shown here, but if yours doesn’t, try to mimic the exercise on a similar row machine, or set up an incline bench at a cable station.

Step 1. Adjust the seat of the machine so that, when you sit on it, the middle of your chest rests against the pad. Sit at the machine, brace your core, and bend at the hips—while keeping a long spine—until your chest is against the pad. Don’t let it come off the pad at any point during the exercise. Grasp the handles with a neutral grip (palms facing each other). Place your feet on the floor, and make sure your knees are out of the path of your arms when you row.

Step 2. Draw your shoulder blades down and together as you row the handles past your ribs. Be careful not to shrug your shoulders, and keep your chin tucked (don’t let your neck stretch forward).

5. Mid-Back Cable Row

Step 1. Set an adjustable bench to a 45-degree angle, and place the bench in front of a cable station with two side-by-side pulleys. Set the pulleys on the lowest level, and attach a single-grip handle (D-handle) to them. Rest your chest against the bench and grasp the handles with arms extended. Make sure you’re far enough away from the machine to feel a stretch on your back. Arch your back and brace your core.

Step 2. Drawn your shoulder blades back and down as you row the handles to the outsides of your chest, flaring your elbows about 60 degrees. Lower the weight with control.

6. Block Pull

Step 1. Rest the bar on blocks or mats so that it sits just below knee level. Stand with your feet hip-width apart. Bend your hips back to reach down and grasp the bar, hands just outside your knees. Take a deep breath into your belly and brace your core. Pull your shoulders back and down—think about trying to bend the bar around your legs like a pretzel; this will help you activate the right muscles. You can use straps, as shown, to support your grip.

Step 2. Keeping your head, spine, and hips aligned, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs. Lower back to the floor under control.

At-Home Chest & Back Workout

1. Landmine Suitcase Row

Step 1. Load a barbell into a landmine unit, or wedge one end into a corner. Load the other end of the bar with weight, and stand behind the plates, both feet on one side of the bar. Keeping a long spine with your core braced, bend your hips back to reach down and grasp the bar. Your torso should be about 45 degrees.

Step 2. Draw your shoulder blade back and down as you row the bar the bar, stopping when your elbow reaches the middle of your torso. Lower back down under control. Complete your reps, and then repeat on the opposite side.

2. Incline Dumbbell Press w/ Neutral Grip

Step 1. Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand at shoulder level. Turn your palms so that they face each other, and your elbows are tucked at about 45 degrees to your sides.

Step 2. Press the weights overhead to lockout, and lower them with control.

3. Chest-Supported Dumbbell Row

Step 1. Set an adjustable bench to about a 60-degree angle and lie down with your chest against it. Your spine should be long and your core braced. Grasp dumbbells with your arms extended, and allow your shoulder blades to spread apart while the weights hang at arm’s length.

Step 2. Row the dumbells to your sides, drawing your shoulder blades back and down. Lower under control.

4. One-Arm Band Press

Step 1. Attach a band to a sturdy anchor point at shoulder level behind you, and grasp the free end in one hand. Hold the band at chest level with your arm angled about 45 degrees from your torso. Step away from the anchor point to put tension on the band.

Step 2. Press the band in front of you to face level. Lower under control. Complete your reps, and then repeat on the opposite side. 

5. Low-Lat Row w/ Band

Step 1. Attach a band to a sturdy anchor point overhead, and set up an adjustable bench behind it at a roughly 60-degree angle. Grasp the band in one hand and brace yourself on the bench with the opposite hand and knee. The working arm should be angled 120–150 degrees from your torso (i.e., if your arm hanging at your side is at zero degrees, and your arm extended in front of your chest is 90 degrees, the exercise should be done with your arm 30–60 degrees above that).

Step 2. Row the band down to your hip, stopping when your elbow is in line with your torso. Control the motion as you extend your arm again. Complete your reps, and then repeat on the opposite side.

6. Incline Dumbbell Fly

Step 1. Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand at shoulder level. Turn your palms so that they face each other, and your elbows are tucked at about 45 degrees to your sides. Press the weights overhead.

Step 2. Keeping a slight bend in your elbows, lower your arms slowly in a wide arcing motion until you feel a stretch in your pecs. Bring your arms back up in an arc until they’re overhead again.

7. One-Arm Dumbbell Row

Step 1. Place one knee on a flat bench and brace yourself with the hand on the same side. Your spine should be long and your core braced. Grasp a dumbbell at arm’s length.

Step 2. Draw your shoulder blade back and downward as you row the weight to your side with your elbow flared out about 45 degrees. Lower the weight under control. Complete your reps, and then repeat on the opposite side.

8. Deficit Pushup

Step 1. Place blocks or mats on the floor, or pile some weight plates as shown, so you create an elevated surface for your hands to rest on. Get into pushup position. Your body should form a straight line, with your pelvis slightly tucked so that it’s perpendicular to the floor. Brace your core.

Step 2. Lower your body between the blocks or plates until you feel a deep stretch in your chest, but don’t lose your pelvic position. Press back up.

9. T-Bar Row

Step 1. Load a barbell into a landmine unit, or wedge one end into a corner. Load the other end of the bar with weight, and stand behind the plates, feet straddling the bar. Grasp a V-grip handle (as used with cable stations) and, keeping a long spine with your core braced, bend your hips back to reach and hook the handle onto the bar. Allow your knees to bend. Grasp the handle with both hands, palms facing each other. Maintain your long spine and tight core as you pick the bar off the floor.

Step 2. Draw your shoulder blades back and down as you row the bar the bar, stopping when your elbows reach the middle of your torso. Lower back down under control.

Upper-Chest & Lower-Lat Workout

If you’ve been training a while, you’ve surely noticed that some of your muscle groups aren’t developing as well as others. When it comes to the chest and back, the upper portion of the pecs and lower section of the lats are commonly the weakest areas. Filling out the upper pecs will make your chest look bigger overall, and developing the lower lats will make your back appear wider (which makes your waist look smaller by default).

While you can’t isolate these areas completely, you can bias them with certain exercises and technique tweaks. Catanzano says that any row done with a neutral (palms facing in) grip and bringing the elbows tight to the side of the body—and stopping when the elbows are in line with the torso—will emphasize the lats over the upper back. To zero in on the lower-lat fibers (sometimes called the iliac lats, because they originate on the iliac crest of the pelvis), you need to perform pulling motions with your arm over and a little in front of your head (120–150 degrees of shoulder flexion), and driving your elbow toward your hip.

To attack the upper chest, you need to isolate the clavicular pec fibers as much as possible. The arm path to do this is similar to the one that trains the lower lats, but, of course, the resistance comes from the opposite direction. Incline presses and flys are the typical exercise choices, but make sure you perform them with a neutral grip and elbows tucked, so that your arms travel the same direction that the clavicular fibers run.

1. Incline Dumbbell Press

Step 1. Set an adjustable bench to a 30–45-degree angle, grasp a pair of dumbbells, and lie back on the bench, making sure your entire back is in contact with it—do not arch your back so that it causes your lower back to rise off the pad. Start with the dumbbells just outside your shoulders, elbows bent, and your forearms/wrists angled slightly (a V-shape).

Step 2. Keeping your elbows pointing at about 45 degrees, press the dumbbells straight up. Lower the dumbbells back down under control, until they’re just above and outside your shoulders.

2. Chest-Supported Low-Lat Row

Step 1. Rest your chest on an elevated bench, high enough so that your arms can hang straight down while your body is parallel to the floor. Keep a long spine and your core braced. Grasp a dumbbell in each hand.

Step 2. Draw your shoulder blades down and back as you row the weights to your sides.

3. Clavicular-Head Pec Fly

Step 1. Attach single-grip handles (D handles) to two facing pulleys at a cable station set at shoulder height. Grasp the handles with hands angled 45 degrees and palm facing each other. Step forward so that your arms are extended at your sides, and there is tension on the cables.

Step 2. Keeping a slight bend in your elbows, bring your arms together in a wide arcing motion. Lower the weight under control until you feel a stretch in your chest.

4. Incline Low-Lat Pulldown

Step 1. Set an adjustable bench at about a 60-degree angle in front of a cable station. Attach a bar to the pulley at the highest setting, and then attach single-grip handles to the bar so that you can grasp them with palms facing in. Lie with your chest against the bench and your arms extended overhead. Keep a long spine, and your core braced. There should be tension on the cable to start.

Step 2. Draw your shoulder blades back and together as you row the handles, stopping when your elbows are at your sides. Lower the weight under control.

5. Close-Grip Incline Press

Step 1. Set an adjustable bench to a 30–45-degree angle and lie back on it. The bar should be just over your eyes. Make sure that your feet are flat on the floor and your shoulders, back, and butt maintain contact with the bench. Arch your back, drawing your shoulder blades back and down. Grasp the bar with hands about shoulder-width apart.

Step 2. Unrack the bar and hold it over your chest. Lower the weight to your chest, tucking your elbows about 45 degrees to your sides. The bar should touch the upper portion of your chest, just under the collarbone. Press the bar back to the starting position.   

6. Rack Pull

Step 1. Set the bar on blocks or the spotter bars of a power rack, as shown, so that it sits just above knee level. Set up as you did for the block pull above—long spine, shoulders packed down and positioned directly over the bar, and core braced. Actively pull the bar tightly into your body, and maintain this tension throughout the rep. You can use straps, as shown, to support your grip.

Step 2. Extend your hips to lockout, standing up tall, and then lower the bar back under control.

Key Takeaways

1. Back exercises recruit the biceps for assistance, so it makes sense to train them together, giving each muscle more time to recover before training it again (as opposed to training biceps a day or two after back).

2. Each workout should have no more than four back exercises and two biceps movements.

3. Do 2–3 sets per exercise, performing 8–25 reps for back exercises and 10–50 reps for biceps.

5 Killer Back and Bicep Workouts For Building Muscle

There’s no hard and fast rule stating that back and biceps need to be trained together, but, anecdotal bro science aside, there is some logic to combining these two muscle groups that allow you to pull real hard.

Our guide to training the back and biceps together will teach you how to create maximally efficient upper-body workouts that build a thick back and bulging arms.

First, take a look at the workouts we’ve designed for you. Then we’ll explain the methods behind the madness afterward.

Select whichever workout(s) accommodates your individual fitness level and/or equipment setup. The workouts are meant to provide a basic template; you can insert whichever exercises you want into the template as long as you follow the guidelines (see our exercise lists under The Best Back and Biceps Exercises below).

Do only one back-and-biceps workout per week. However, advanced trainees should be able to handle additional back training during the week.

Beginner Back and Biceps Workout (Option A)

[See the video above at 00:58]

1. Straight-Arm Pulldown (Prime)

Sets: 3  Reps: 15–20

[See the video at 1:00]

See our complete guide to the straight-arm pulldown.

2. One-Arm Dumbbell Row (Perform)

Sets: 3  Reps: 8–10 (each side)

[See the video at 1:38]

Grasp a dumbbell in one hand and rest your opposite hand and knee on a bench for support. Keep a long spine from your head to your pelvis and square your shoulders to the floor.

Row the dumbbell to your hip, drawing your shoulder back and downward as you pull. Your elbow should not rise higher than your back. Lower your arm under control. Complete your reps on one side and then repeat on the other immediately.

3. Lat Pulldown (Pump)

Sets: 2  Reps: 20

[See the video at 2:08]

Sit at a pulldown station, and secure your knees under the pads. Grasp the bar with your hands outside shoulder width and your palms facing away. Drive your shoulder blades down and together as you pull the bar to your collarbone, and control its path back up.

(Find more ways to work and widen your lats in our guide to getting a lat spread like a bodybuilder.)

4. Dumbbell Hammer Curl (Prime/Pump)

Sets: 3  Reps: 12–15 (each side)

[See the video at 2:27]

Stand holding a dumbbell in each hand by your side, palms facing in. Without moving your upper arms, curl the weights up until your biceps are fully contracted.

5. Preacher Curl (Pump)

Sets: 1  Reps: 25–30

[See the video at 2:45]

Sit at a preacher bench or use a preacher machine. You can do the exercise with both arms, or one arm at a time, as shown. Rest your triceps on the pad so that your elbows are near the bottom of the pad and curl the weight strictly. As you extend your elbows, stop short of straightening your arms completely.

Beginner Back and Biceps Workout (Option B)

[See the video at 03:07]

1. Lat Pulldown (Prime)

Sets: 3  Reps: 15–20 (submaximal weight)

[See the video at 3:10]

See the directions above. Use a weight that allows you to perform all the reps and a few more, but do only the prescribed number.

2. Suspension-Trainer Bodyweight Row (Perform)

Sets: 3  Reps: 8

[See the video at 3:30]

Grasp the handles of a suspension trainer with palms down and hang suspended with your legs extended in front of you. Brace your core and pull your body up until your back is fully contracted. Rotate your wrists so that your palms face up in the top position. To make the exercise easier, increase the height of the handles so your body is more vertical. To make it harder, lower the handles so you’re closer to parallel to the floor.

3. Machine Low Row (Pump)

Sets: 3  Reps: 25

[See the video at 4:01]

Attach a V-grip handle, or two individual grip handles, to the pulley of a seated cable row station. Keeping your lower back flat, reach forward and grasp the handle, allowing your shoulder blades to be stretched. Row the handle to your sternum, squeezing your shoulder blades together and downward. Lower the weight with control.

4. Cable Hammer Curl (Prime/Pump)

Sets: 3  Reps: 20

[See the video at 4:18]

Attach a rope handle to the low pulley of a cable station and grasp an end in each hand. Step back so there is tension on the cable and bend your knees slightly. Keeping your upper arms in line with your sides, curl the rope until your biceps are fully contracted, pausing for a moment at the top.

5. Dumbbell Curl (Pump)

Sets: 2  Reps: 30

[See the video at 4:40]

Stand with feet hip-width apart, holding dumbbells at your sides with palms facing forward. Keeping your upper arms at your sides, curl the weights up and hold at the top for a moment.

Advanced Back and Biceps Workout (Option A)

[See the video at 04:57]

1. Band Row (Prime)

Sets: 3  Reps: 20

[See the video at 4:58]

Attach a band to a sturdy object and grasp the other end with both hands, palms facing each other. Step back to put tension on the band, and get into an athletic stance with hips and knees bent. Row the band to your sternum and hold for a moment.

2. Bentover Row (Perform)

Sets: 3  Reps: 8–10

[See the video at 5:24]

Place a barbell on a rack set to hip level. Grasp the bar with hands shoulder width, and pull the bar out of the rack. (If you’re more experienced, and have a strong lower back, you can also deadlift the bar off the floor to start.) Step back, and set your feet hip-width apart, holding the bar at arm’s length against your thighs.

Take a deep breath, and bend your hips back—keeping your head, spine, and pelvis aligned. Bend until your torso is nearly parallel to the floor. Draw your shoulder blades back and down as you pull the bar up to your belly button.

3. Chinup (Perform)

Sets: 3  Reps: 8

[See the video at 5:54]

Hang from a chinup bar with hands shoulder-width apart and palms facing you. Draw your shoulder blades down and together as you pull yourself up until your chin is over the bar. If that’s too easy, add weight with a belt as shown.

4. Lat Pulldown (Pump)

Sets: 3  Reps: 25

[See the video at 6:11]

See the directions above.

5. Dumbbell Hammer Curl (Prime/Pump)

Sets: 3  Reps: 15–20

[See the video at 6:30]

See the directions above.

6. Barbell Curl (Pump) OR Dumbbell Curl

Sets: 3  Reps: 25–30

Stand with feet hip-width apart holding a barbell or dumbbells at arm’s length with palms facing up. Keeping your upper arms at your sides, curl the bar until your biceps are fully contracted.

[See the video at 6:46 for a demonstration of the dumbbell curl.]

Advanced Back and Biceps Workout (Option B)

[See the video at 07:05]

1.  Band Straight-Arm Pulldown (Prime)

Sets: 3  Reps: 15–20

[See the video at 7:07]

See our complete guide to this movement HERE.

2. Pullup (Perform)

Sets: 3  Reps: 8

[See the video at 7:53]

Perform as you did the chinup, described above, but with hands outside shoulder width and palms facing away from you.

3. Meadows Row (Perform)

Sets: 3  Reps: 10

[See the video at 8:09]

Set up a barbell in a landmine unit, or wedge one end into a corner. Stand perpendicular to the bar and stagger your stance, bending down to reach the bar with your lower back flat—head, spine, and pelvis should be aligned. Grasp the bar overhand and row it to your side. You should feel a stretch in your lat in the down position.

4. Lat Pulldown (Pump)

Sets: 3  Reps: 25

[See the video at 8:37]

See the directions above.

5. Cable Hammer Curl (Prime/Pump)

Sets: 3  Reps: 20

[See the video at 8:57]

See the directions above.

6. Preacher Curl (Pump)

Sets: 3  Reps: 40–50

[See the video at 9:20]

See the directions above.

At-Home Back and Biceps Workout

[See the video at 09:41]

1. Band Straight-Arm Pulldown (Prime)

Sets: 3  Reps: 20

[See the video at 9:42]

See our complete guide to this movement HERE.

2. Suspension-Trainer Bodyweight Row (Perform)

Sets: 3  Reps: 8–10

[See the video at 10:36]

See the directions above.

3. Band Row (Pump)

Sets: 3  Reps: 25

[See the video at 11:06]

See the directions above.

4. Band Hammer Curl (Prime/Pump)

Sets: 2  Reps: 30

[See the video at 11:23]

Perform hammer curls as described above, but holding an elastic exercise band.

5. Suspension Trainer Curl (Pump)

Sets: 2  Reps: 20–30

[See the video at 11:43]

Set up as you would to do the suspended bodyweight row described above, but curl the handles to your shoulders. Keep your shoulder blades drawn back together and downward throughout the exercise. Brace your core as well.

How To Stretch Before Doing Back and Bis

Warm up for a back and biceps workout by following these mobility drills from Onnit-certified Durability Coach Cristian Plascencia (@cristian_thedurableathlete on Instagram).

Why Work Your Back and Biceps Together?

“When you think about back training, the secondary or tertiary mover in any sort of row, pulldown, or pullup is going to be the biceps,” says John Rusin, P.T., D.P.T., C.S.C.S., owner of DrJohnRusin.com. So, for the sake of efficiency, “it makes sense to hit the biceps a little more directly in conjunction with their corresponding compound lifts,” (i.e. back movements that involve more than one joint; as opposed to biceps exercises where only the elbow flexes).

Generally, back and biceps workouts begin with rowing or pulldown exercises to hit the bigger back muscles when you’re fresh. Starting the workout with biceps curls would fatigue your arms to the point where they may not be able to assist you like they should on your back movements, so the logical approach is to save bicep exercises until after you’ve trained your back.

One of the most popular and time-honored workout splits in all of muscledom is the push-pull split, where you train muscles that push one day and those that pull the next. For instance, you could do chest, shoulders, triceps, quads, and calves on Monday, and then work back, biceps, glutes, hamstrings, and rear deltoids on Tuesday. This kind of schedule makes it easy to keep all your training in balance, and ensures that you don’t neglect any muscle groups.

Of course, you don’t have to train your whole body each day. You could do upper-body pushing one day and upper-body pulling—aka back and biceps—the next, and then a leg day later in the week. A back and biceps session fits easily into all variations of the push-pull split.

Back and Biceps Anatomy

The major muscles involved when training back and biceps include:

Back*

–Latissimus dorsi (aka, the “lats”). These are the big sheets of muscle that extend down the sides of your back and let you pull your arms downward and backward.

–Teres major. A small muscle below the shoulder that assists with drawing your arms down and back.

–Rhomboids. Upper back muscles that elevate, retract, and rotate the shoulder blades downward.

–Middle and lower trapezius (“traps”). These guys retract and depress the shoulder blades.

Biceps

– Biceps brachii: Your main biceps muscle, it twists (supinates) the wrist outward and flexes the elbow.

– Brachialis: This one lies between your biceps and triceps on the outer side of your arm. It flexes the elbow.

*When discussing “back training” in strength and conditioning circles, experts are usually referring to the upper back. The lower back—meaning the erector spinae muscles—are considered part of the core musculature, and are also involved heavily in leg exercises, such as deadlift and squat variations. You can certainly include lower-back exercises in your back and biceps workouts if you choose to, but be sure to factor in the stress that your other workouts may be putting on the area, and be careful not to overwork it.

The Best Back And Bicep Exercises

Back and biceps exercises can be broken up into different categories. There are three types of back exercises, and five types of biceps exercises.

Back

1. Horizontal pulls (rows). To understand how the back exercise categories work, picture your body in a standing position. If you pull something toward your midsection, you’re moving it along a horizontal plane. Any exercise done along that plane is a type of row—be it a seated cable row, face pull, one-arm dumbbell row, etc. Even when you change the position of your torso, such as by bending your hips back to angle it so your torso is parallel to the floor (as in a bent-over barbell row), you’re still pulling toward your body as if it were erect, and the exercise is still classified as a horizontal pull.

“Rows should make up the majority of your training volume for back,” says Rusin. “When rowing with dumbbells or handles, you can rotate the hands to achieve a more externally rotated position at the top of the pull [thumbs pointing away from you]. You can’t do that with pulldowns and pullups; with those, the shoulder has to internally rotate, and we’re already doing enough of that in everyday life through driving, texting, and typing. Our training should be trying to get us out of that, which is why I prescribe a ton more volume on horizontal pulls versus vertical.”

Target muscles: Rows effectively train all the major back muscles—lats, teres major, rhomboids, and trapezius. Developing the latter two in particular makes for a thicker, meatier back.

Exercise variations: Barbell bent-over row, one-arm dumbbell row, bodyweight row (with a suspension trainer or a barbell set up in a power rack or Smith machine), seated cable low row, T-bar row, landmine row, Meadows row, trap-bar row, chest-supported row, machine row (plate-loaded, selectorized, Smith machine), Pendlay row.

2. Vertical pulls (pullups/chinups, lat pulldowns)

Vertical pulling is a little simpler to picture than horizontal pulling. Movements that have you pull yourself upward in a straight line, or pull a bar down to meet you, are known as vertical pull exercises, and include the many pullup and lat pulldown variations.

Target muscles: Lat pulldowns and pullups emphasize the upper lats and teres major, adding width to the upper back.

Exercise variations: Wide-grip lat pulldown, neutral-grip lat pulldown, reverse-grip lat pulldown, wide-grip pullup, neutral-grip pullup, chinup, assisted pullup or chinup (using a machine or bands).

3. Isolation exercises (straight-arm pulldowns and pullovers).

While horizontal and vertical pulls are always compound lifts and involve the biceps as a secondary mover, exercises like the straight-arm pulldown and pullover, on the other hand, virtually remove biceps muscle involvement by keeping the elbows in a fixed position throughout. This allows you to zero in on the lats and various upper back muscles more directly, forcing them to do the work unassisted. “You’ll need to use lighter weight with these exercises,” says Rusin, “but the mind-muscle connection tends to be higher with these isolation movements.” That is, your ability to focus your mind on the muscles you want to train will be easier, and that improves their potential to grow.

Target muscles: Straight-arm pulldowns and pullovers emphasize the lats and teres major, with very little involvement from the biceps.

Exercise variations: Straight-arm pulldown (rope or bar attachment), one-arm straight-arm pulldown, dumbbell pullover, barbell pullover, cable pullover, dumbbell pullback.

Biceps

Because the elbow is a simple hinge joint, there’s really only one movement you can do for direct biceps training: the curl. However, curls can be manipulated through both hand and shoulder position to target the biceps (and their surrounding assisting muscles) very differently. Hence, there are five types of curls.

1. Supinated-grip curls (standard curls). In a typical barbell, dumbbell, or machine curl, the forearms are in a supinated position, with the palms facing forward at the bottom.

Target muscles: Supinated curls place the brunt of the load on the biceps brachii (the main arm muscles when you flex your elbow).

Exercise variations: Barbell curl, dumbbell curl (standing or seated), cable curl (bar attachment).

2. Neutral-grip curls (hammer curls). When you turn your wrists so that your palms face in toward your body, you’re doing a hammer curl (or some variation).

Target muscles: The brachialis muscle, which lies beneath the biceps brachii, becomes more involved in the movement, as does the brachioradialis, the meaty muscle that runs along the thumb-side of your upper forearm. However, the biceps are still the prime mover.

Exercise variations: Dumbbell hammer curl, cable hammer curl (rope attachment), neutral-bar hammer curl, cross-body hammer curl.

3. Pronated-grip curls (reverse curls). The opposite of a supinated grip, pronated curls flip your grip so that the palms face toward you in the down position and downward to the floor at the top of the lift.

Target muscles: Pronated/reverse curls hit the brachialis and brachioradialis to a greater extent than both supinated and neutral-grip curls.

Exercise variations: barbell reverse curl, dumbbell reverse curl, cable reverse curl, preacher reverse curl (dumbbell, barbell, or cable version).

4. Shoulder flexion (preacher curls). When doing curls using a preacher bench, the upper arms are locked into a position of slight shoulder flexion. Your elbows are held in front of your body.

Target muscles: The flexed shoulder position helps you better isolate the biceps, and helps establish a stronger mind-muscle connection (probably because you can watch your biceps as you train them!).

Exercise variations: Barbell/EZ-bar preacher curl, dumbbell preacher curl, machine preacher curl, cable preacher curl.

5. Shoulder extension (incline curls). In contrast to the preacher curl, you can get a greater stretch on the biceps by keeping the upper arms behind the torso (shoulder extension) throughout the curling movement. The most common way to do this is by lying back on an incline bench so that the upper arms are perpendicular to the floor throughout the movement.

Target muscles: Performing a curl while the biceps are in a stretched position puts slightly more emphasis on the long head of the biceps, the outermost portion of the muscle that provides most of the muscle’s peak when you flex it.

Exercise variations: Incline dumbbell curl, incline cable curl, standing one-arm behind-the-back cable curl.

How Many Back Exercises And Biceps Exercises Should I Do?

Although the back and biceps work together on virtually all compound upper-body pulling movements, the amount of work the two muscle groups can tolerate is vastly different. Rusin recommends anywhere from four to six exercises total for back and biceps in a given workout, using roughly a two-to-one ratio of back to biceps exercises. At the high end, this would mean four back exercises and two isolated biceps movements in a session.

“The back can be trained multiple days a week,” says Rusin. Since its muscles support your posture all day long, they’re very durable, and can recover from quite a workload. “But the biceps can’t take the same amount of training volume and frequency as the back. People often think about doing back and biceps workouts with a one-to-one ratio of exercises—doing one biceps exercise for every back exercise—but that doesn’t line up for long-term success in terms of health and results.”

Yes, the biceps are relatively small muscles, and smaller ones generally recover faster than big muscles. But the biceps act on the elbows and shoulders—two joint complexes you really don’t want to risk overworking, especially when you’re already training chest, triceps, and shoulders elsewhere in your week.

According to Rusin, “Most people simply can’t tolerate more than one day a week of dedicated biceps training in terms of shoulder and elbow health and recoverability—even the bodybuilders I work with.”

How Many Sets and Reps Should I Do for Back and Biceps?

A good rule of thumb, especially if you’re on the high end of the exercise count, is 2 to 3 working sets per exercise. A working set means not a warmup—you’re using a challenging load and going to failure, or close to it (within one or two reps of failure).

In many cases, you won’t hit the aforementioned two-to-one ratio of back to biceps exercises perfectly; for example, you may do 3 back exercises and 2 for biceps. In these instances, aim for a two-to-one ratio of total sets (in this example, 6 total sets for back and 3 for biceps).

Rusin prescribes 8 to 25 reps for back exercises (with 45–75 seconds rest between sets). For biceps, you can do 10 reps all the way up to 50 (20–45 seconds rest between them).

Rusin says you can tweak your back training to emphasize strength or maximum muscle growth (low reps for strength; moderate to extremely high reps for growth), but with biceps, there’s no need to train for strength. The elbows aren’t designed to curl ever-increasing loads, so you’ll get more out of them (and keep them healthy) by training them for hypertrophy (max muscle gain) via going for a big pump. “That’s what the biceps respond best to,” says Rusin.

How Should I Set Up A Back and Biceps Workout?

Just as important as the exercises you choose for your workout is the order you do them in. Rusin follows a simple protocol that delivers results in size and strength and minimizes the risk for injury. He calls the system the three P’s: Prime, Perform, and Pump.

1) Prime. You want to start your workout with an exercise that primes the central nervous system, essentially waking up the muscles you’re trying to train so that you can best recruit them throughout the workout. This should be a lift that you can really feel the target muscles working on. It may be an isolation lift or a compound one, but it should be done with fairly light weight so you can focus on form and making a mind-muscle connection. Done right, the priming exercise will help flush blood into the muscles and reduce your risk for injury.

For the back, straight-arm pulldowns, are a good choice. You could also go with a machine or chest-supported row (something where the body is supported and the movement is somewhat isolated). For the biceps, Rusin recommends hammer curls. Reps for both primer exercises should be in the range of 12–25.

“I always do neutral-grip curls to hit the underlying brachialis before fully lengthening out the biceps with supinated curls,” says Rusin. “So, for example, I wouldn’t do preacher curls before hammers.” Training the muscles in a stretched position when they aren’t fully activated can lead to biceps muscle pulls or elbow pain.

2) Perform. Following the prime, you’ll do one or two strength-focused lifts using heavier weights and lower reps (around 8, give or take). This is the real meat-and-potatoes of your workout, but don’t think that means you can skip the prime exercise and jump right into it.

For back, barbell and dumbbell rows are money. Pullups can also be done here, simply because Rusin says most people can’t do more than 8–15 reps of them, so they can’t go in the (next) pump phase of the workout. For biceps, barbell and dumbbell curls, or cable curls will suffice.

3) Pump. Here’s where you chase total hypertrophy and finish the muscle off using light- to moderate-weight and moderate- to high-reps.

“What we don’t want is the spine, core position, or posture to be the limiting factor in any back exercise when we’re chasing those higher rep ranges,” says Rusin. This is why an exercise like the lat pulldown is perfect here; being seated and locked into place minimizes core and postural muscle involvement. Seated cable rows, machine rows, and rows with a band are also good options.

For biceps, preacher curls, incline dumbbell curl, and band curls work well. “Any curls where you’re putting a stretch on the biceps should definitely be at the back of the workout,” says Rusin.

To the untrained eye, the serratus anterior muscle may appear to be an extension of the obliques, but it’s a muscle all its own, and its function is very different. Together with its twin on the back side of your body, the serratus posterior, the serratus muscles anchor the shoulders, allow you to breathe, and, when well-developed on a lean physique, show the world you’re a finely-tuned athlete.

We broke out our anatomy books and talked to an expert to bring you the definitive guide to training the serratus muscles for aesthetics, performance, and injury prevention.

What Are Your Serratus Muscles and Why Train Them?

There are three sets of serratus muscles. The best known of the group is the serratus anterior (SA)—it’s those finger-like muscles under your pec that pop out when you raise your arm overhead (that is, if you’re lean enough to see them). The other, lesser-known two are the serratus posterior (SP) superior and inferior. As the name implies, they lie on the back of your torso.

Serratus Anterior (SA)

The SA muscle originates at the first to ninth ribs and inserts on the inner side of the front of the scapula (shoulder blade), close to the spine. It has a fan shape with serrated, sawtooth-like attachments on the ribs, which gives it its name. The SA works to protract the shoulder blade—that is, roll your shoulder forward when you reach your arm in front of you—as well as rotate the shoulder blade upward when you raise your arm overhead, stabilize the scapula, and lift the ribs during inhalation. Since it works to pull the shoulder forward when you’re throwing a punch, the SA has been nicknamed the boxer’s muscle.

Serratus Posterior (SP)

The SP consists of two distinct wing-shaped muscles that mirror each other on the back of your torso. The SP superior lies between your shoulder blades, under your trapezius, on the upper back. It originates on the ligaments of the upper spine, and the cervical and thoracic vertebrae, and it inserts on ribs two through five. Meanwhile, the SP inferior rests on your lower back, under your lats. It starts on the ligaments of the lower spine and the lumbar and thoracic vertebrae and reaches upward to insert on ribs nine through 12.

Scientists aren’t certain they know all the actions the SP can perform, but it’s pretty clear that the superior portion helps raise the upper ribs when you breathe in, while the inferior draws the lower ribs downward and backward when you breathe out.

Training the SA and SP

The serratus anterior plays a crucial role in the shoulder’s health and durability. Because it helps control movement of the shoulder blade, and even anchors the scapula to the rib cage, it’s vital for performing any kind of press, push, throwing action, or upper-body martial arts strike. “Think of your body as a sailboat and your upper arm as the sail,” says Alexander Friel, DC, a care provider at Airrosti clinic in Dallas, TX. “In order to get the boat moving, you have to hoist the sail. Your serratus anterior is the rope that lifts the sail.”

When someone’s SA is not functioning properly, it is very easy to see. The shoulder blade will not slide smoothly forward around the ribs. It will actually flare off the back, separating from the rib cage—a condition called scapular winging, which can result in shoulder injury.

The serratus anterior can be trained with a number of pushing and pressing exercises—basically, anything that involves the shoulder blades, says Friel. The serratus posterior muscles, on the other hand, really can’t be isolated and trained directly. Since they work when you breathe—particularly when you inhale and exhale forcefully—you can rest assured that they’re getting trained when you perform other exercises and activities that make you breathe hard. Furthermore, unlike the SA, the SP are invisible from the outside, so they don’t contribute to the aesthetics of your physique.

How To Stretch The Serratus Muscles

Activities that involve repetitive overhead shoulder motions can bring tightness and injury to the serratus anterior. These include swimming and tennis, as well as weight training—particularly, lifting heavy on bench and overhead presses. Poor posture (slouching) can also lead to tight muscles around the shoulders and ribs. The following stretches may provide some relief.

Serratus Anterior

SA Stretch On Bench

[See 0:28 in the video above]

Friel recommends this stretch, which you’ll also likely feel in your lats and triceps.

Step 1. Hold a yoga block or light dumbbell with both hands, and kneel on the floor perpendicular to a bench. Bend your elbows 90 degrees and rest them on the bench; bend your hips and knees 90 degrees, and brace your core.

Step 2. Gently press your chest toward the floor while you bend your elbows back toward you, stretching your serratus. Hold the stretch 15–30 seconds.

That’s one set. Perform 3 sets.

The late Chris Jarmey, D.S., author of The Concise Book of Muscles, a comprehensive guide to anatomy, now in its fourth edition, also suggests stretching one side of the serratus at a time.

Chair Stretch

[See 0:57 in the video]

Step 1. Sit in a chair with a back support and turn your body to the right 90 degrees. Let your arm hang over the back of the chair, and grasp the bottom of the chair for stability.

Step 2. Gently turn away from the back of the chair until you feel a stretch in your rib cage. Hold 30 seconds.

Alternate sides until you’ve stretched both for 3 rounds.

In addition to the above, stretches that target the pec and deltoid may stretch the SA involuntarily as well, so include them in any program with the goal of lengthening the serratus anterior.

Serratus Posterior

Dr. Friel calls the serratus posterior a “small, controversial muscle,” because its full purpose isn’t certain, and it can’t be targeted and isolated like other muscles. However, the following stretch will help to lengthen it, as well as the muscles in your hips and the back side of your body.

Kettlebell SP Stretch

[See 1:21 in the video]

Step 1. Place two heavy kettlebells on the floor, shoulder-width distance apart. (Or, elevate some dumbbells on a mat or blocks so they’re a few inches above the floor.)

Step 2. Stand behind the kettlebells with feet hip-width apart and hinge at the hips, driving your butt back, as if doing a Romanian deadlift or bent-over row. Continue until your torso is nearly parallel to the floor, or as close as is needed for you to be able to reach the kettlebells. Keep a long spine so that your lower back is flat.

Step 3. When you can reach the kettlebells, grasp the handles and hold the position. You should feel a stretch on your back between your shoulder blades—the serratus posterior will be stretching along with your other upper back muscles. Hold the position for 30 seconds, breathing slowly and deeply to increase the stretch. That’s one set.

Perform 3 sets.

3 Serratus Anterior Exercises

Friel suggests the following to build up your SA.

1. Pushup Plus

[See 2:12 in the video]

Step 1. Get into a pushup position on the floor with hands slightly wider than shoulder width. Think “long spine,” so your body forms a straight line from your head to your heels. Draw your ribs down, and tuck your pelvis slightly so that it’s perpendicular to the floor. Brace your core.

Step 2. Keeping your elbows locked, actively lower your upper body toward the floor by squeezing your shoulder blades together. The range of motion is small.

Step 3. Drive your hands into the floor like you’re doing a pushup, but keep your arms straight, and move only at the shoulders. Think about spreading your shoulder blades apart so your upper back moves toward the ceiling. Another cue is to think about pushing the floor away from you, rather than the other way around. Go as high as you can without losing your straight body position, and hold the top position for a second. That’s one rep.

Perform sets of 8–15 reps.

If the basic pushup plus is too easy, wrap an elastic exercise band around your upper back for extra resistance. If it’s too hard, you can perform the same movement on your knees, or on an elevated surface, such as a countertop.

2. Pullup Plus

[See 3:15 in the video]

Step 1. Hang from a pullup bar with hands just outside shoulder width and palms facing forward. Draw your ribs down and tuck your tailbone so that your pelvis is level with the floor. Brace your core.

Step 2. Drive your shoulder blades down and together, so that your body lifts higher toward the bar, but keep your arms straight so that the movement is only at the shoulders.

Step 3. Lower your body back down, allowing your serratus to stretch at the bottom, but don’t relax completely. Perform as many reps as possible.

3. Farmer’s Walk

[See 3:46 in the video]

Step 1. Pick up a pair of heavy dumbbells and draw your shoulder blades back and down. Walk briskly for as far as you can while Keep good posture—chest proud, standing tall and straight. 

1 Serratus Posterior Exercise

[See 4:00 in the video]

The best way to work the SP is simply by maintaining perfect posture and breathing. “Keep your pelvis tucked under you,” says Friel, which means it will be level with the floor. “Stand up and squeeze your glutes and abs—you’ll feel your pelvis stabilize underneath you.” At the same time, pretend you have a fishing line attached to your sternum (your breastbone) that’s pulling straight upward. Standing tall with a level pelvis is perfect posture.

Practice breathing in this position. Do a set of 20–25 deep breaths, drawing the air into your abdomen. This means expanding your belly 360 degrees, rather than letting your shoulders rise and fall. Take 8–10 seconds for each inhale and 6–8 seconds on every exhale. 

Great Complementary Exercises For Your Workout

Remember that any exercise that has the shoulder blades moving is going to activate your serratus anterior to a large degree. The following moves not only hit the SA hard but they train many other muscles as well, and are particularly popular for physique development. The ab rollout doubles as a core/six-pack exercise, the pullover as a chest and back hit, and the overhead press as a shoulder, tricep, and overall strength-builder.

Ab Rollout

[See 4:35 in the video]

Step 1. Kneel on the floor and hold an ab wheel beneath your shoulders. Draw your ribs down, tuck your tailbone, and brace your core, so that your head, spine, and pelvis form a straight line.

Step 2. Roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to the starting position.

Dumbbell Pullover

[See 4:56 in the video]

Step 1. Hold a dumbbell by one of its bell ends and lie back flat on a bench. Press the dumbbell up and hold it directly over your chest with your elbows pointing out to the sides. Tuck your pelvis under so that your lower back is flat on the bench and brace your core.

Step 2. Keeping your elbows as straight as possible, lower your arms back and behind you until you feel a strong stretch in your chest.

Step 3. Pull the weight back up and over your chest.

Performing the movement with bands or a cable would be even more effective than using a dumbbell or barbell, as the band/cable tension would force the pecs to work harder as they get closer to the chest (which is where the resistance drops off with free weights).

Kettlebell One-Arm Overhead Press

[See 5:22 in the video]

Step 1. Stand tall, holding the kettlebell in one hand at shoulder level. Root your feet into the floor as if you were preparing for someone to push you. Draw your shoulder blades down and back—think, “proud chest”— pull your ribs down, and brace your core. Take a deep breath into your belly.

Step 2. Exhale as you press the weight overhead with your forearm vertical. Your elbow will naturally move away from your side and the press will feel like an “around the world” motion—that’s OK. Note that your chin should be pulled back so that weight has no trouble clearing it.

Step 3. To lower the kettlebell, pull it back down into position—as if you were performing a pullup. Complete all your reps on that side, and then repeat on the other side.

For more shoulder rehab/prehab content, see “5 Shoulder Impingement Exercises to Boost Recovery.”

That’s why we contacted Sam Pogue, a performance coach in Boulder, CO (follow him on Instagram, @spogue86), and asked him to come up with a back workout that doesn’t require a single chinup or bodyweight row, and can be done in a small space—safely—with only the most common household objects on hand. He didn’t disappoint us.

Check out the at-home bodyweight back workout below, and, if you have the luxury of owning a light pair of dumbbells, give the db workout he designed that follows it a try as well. Either way, you’ll discover for yourself that you don’t need heavy weight or a gym or build a muscular, injury-resistant back.

How To Stretch Before Working Your Back

Use the following warmup drills to mobilize your back before training.

At–Home Bodyweight Back Workout

This workout makes use of slow tempos and isometric holds. That is, you’ll often control the eccentric (negative) portion of each rep and pause at certain points in the exercise’s range of motion. This creates more tension in the muscles than powering through your reps with momentum (as most people do), which leads to more fatigue and growth stimulus. It also reinforces good technique. You have to be mindful and intentional of every movement you do. As a result, you’ll gain stability and control over your shoulders, back, and core, which will have carryover to any training you may do in the future. Don’t be surprised if you see your posture improve as well. A stronger back retracts the shoulders naturally, which automatically makes your chest look bigger, and contributes to an overall more confident-looking appearance.

Directions: Perform the exercises as straight sets, completing all the prescribed sets for one movement before moving on to the next.

1 Wide-Grip Pushup With Tempo

Sets: 5  Reps: 5  Rest: 75–90 sec.

Step 1. Get into pushup position with your hands outside shoulder width. Tuck your pelvis slightly so that your hips are perpendicular to the floor. Your body should form a straight line from your head to your feet. Brace your core.

Step 2. Take 5 seconds to lower your body. Think about actively pulling your body toward the floor with your lats. When your chest is about an inch above the floor, hold the position with your core braced for 5 seconds.

Step 3. Take 5 seconds to push yourself back up to the starting position. That’s one rep.

2 Split-Stance Row Iso Hold with Towel

Sets: 4  Reps: Work for 20 sec. (each side)  Rest: 90 sec.

Step 1. Tie a knot on one end of a towel or T-shirt and stand on that end to pin it down. Stagger your stance and grasp the free end of the towel with the hand that’s opposite the foot standing on it. Bend your hips back so that your torso forms a long line from your head to your hips. Brace your core.

Step 2. Row the towel toward your hip. It won’t move much, but pull it as hard as you can. Keep your shoulders square to the floor and create tension throughout your torso. Maintain the row and the tension for 20 seconds, and then switch arms and immediately repeat on the opposite side.

3 Off-set Bent-over Row with Broomstick

Sets: 4  Reps: 15 (each side)  Rest: 60 sec

Step 1. Load a barbell, broomstick, or other long bar unevenly, so there’s some weight on one end and nothing on the other side. (Water jugs will work fine.) Grasp the bar with hands shoulder width and stand with feet shoulder-width apart. Keeping your head, spine, and pelvis in a long line, bend your hips back with soft knees until you feel a stretch in your hamstrings and your torso is nearly parallel to the floor. Draw your shoulders back and down—think: “proud chest.”

Step 2. Row the bar to your belly, being careful to keep the bar even in spite of the uneven load. When the bar touches your body, pause for 4 seconds, and then take 4 seconds to lower the bar back down. Squeeze your lats throughout the set. Complete your reps on that side, rest, and then repeat on the other side.

4 Plank Pull

Sets: 4  Reps: 30–45 sec.  Rest: 60 sec.

Step 1. Get into pushup position with hands shoulder-width apart. Lower your body into the bottom of the pushup.

Step 2. Push your hips back toward your heels, and then reverse the motion, pulling your body back to the bottom of the pushup with your lats (as opposed to pushing with your legs). Stay low, and keep your body in a straight line throughout the movement, using your core to brace your body and keep your lower back flat. Perform reps for 30–45 seconds.

At-Home Back Workout With Light Dumbbells

Being limited to light weights is a great opportunity to practice stabilizing your body with unilateral exercises that knock it off balance. Throughout this workout, you’ll be fighting to keep alignment while the weight seeks to shift you out of place. Are you going to let a little old dumbbell do that to you? Especially if it’s a mere 10 or 15 pounds?

Whatever weight increments you have access to will be more than enough when you apply the techniques described here.

Directions: Perform the exercises marked A and B as supersets. So you’ll do one set of A, and then one set of B, before resting as directed. Repeat the superset until all sets are complete for both exercises. Perform the last exercise (the farmer hold) on its own.

1A Split-Stance Row

Sets: 4  Reps: 15 (each side)  Rest: 0 sec.

Step 1. Hold a dumbbell in one hand and get into a split stance, as described in the split-stance row iso hold above. The hand holding the weight should be opposite of the foot that’s in front.

Step 2. Row the dumbbell to your hip, and then hold it in the top position 2 seconds. Take 4 seconds to lower it back down. Complete your reps on that side, and then switch sides and repeat.

1B Single-Leg Rear-Delt Fly

Sets: 3  Reps: 12–15 (each side)  Rest: 75 sec.

Step 1. Hold a dumbbell in one hand and stand on the opposite leg. Keeping your head, spine, and pelvis in a straight line, bend your hips back until you feel a stretch in your hamstrings and your torso is nearly parallel to the floor. You can extend your free arm out to the side to help you balance.

Step 2. Raise the dumbbell out 90 degrees to your side, while drawing your shoulder down and back. Maintain your balance as you repeat the fly for reps. Afterward, repeat immediately on the opposite side.

If it’s too hard to balance, use a split stance instead, bending your rear big toe as much as possible.

2A Half-Kneeling Eccentric Press

Sets: 4  Reps: 6 (each side)  Rest: 0 sec.

Step 1. Hold a dumbbell in one hand at shoulder level and get into a half-kneeling position with your rear knee on the floor. Both knees should be bent 90 degrees and your pelvis should be slightly tucked so it’s parallel to the floor. Brace your core.

Step 2. Press the weight up slowly and with full control (no momentum), and then take 10 seconds to lower it, actively pulling with your back to bring the weight down. Maintain your balance and avoid bending or twisting in any direction. Complete your reps on that side, and then switch sides and repeat.  

2B Pullover

Sets: 4  Reps: 25  Rest: 75 sec.

Step 1. Lie on your back on the floor and hold a dumbbell with both hands over your chest. Tuck your pelvis so that your lower back is flat against the floor, and brace your core. Your knees should be bent 90 degrees, and your feet flat on the floor.

Step 2. Keeping your arms straight, reach your arms back behind your head until you feel a strong stretch in the lats. Your ribs will want to pop up, taking your lower back off the floor—keep your core braced so this doesn’t happen. Pull the weight back over your chest.

3 Farmer Hold

Reps: Work for 5–10 min.

Step 1. Load a duffle bag, backpack, or sandbag with as much weight as possible—30–50 pounds is ideal. Stand with feet hip-width apart, and pick up the bag with one hand.

Step 2. Hold the bag at your side for a few seconds, resisting any bending or twisting. Now heave it up to shoulder level and hold it. Transfer the bag to both hands and bear hug it to your body and hold. From there, pass the bag to the opposite hand at shoulder level and hold. Finally, lower the bag to your side and hold. Continue passing the bag back and forth for 5 minutes (set a timer to track it). Work to increase your time each time you repeat the workout until you can pass the bag around for 10 minutes, and then increase the weight of the bag.

– A good upper-chest workout requires learning to better isolate the clavicular head of the pec major muscle.

– The best angle to set the bench for incline presses and flyes depends on the dimensions of your own sternum and ribcage.

– The path of motion that your arms travel is a critical factor in upper-chest training technique.

The Best Upper-Chest Workout for Getting Defined Pecs

Your pecs are sure to look fuller and more impressive when the region that attaches to the clavicle—called the clavicular head—is more prominent, but for some reason, the upper part of the chest doesn’t seem to respond like the rest of the muscle. You’ve heard it before: “If you want your upper chest to grow, do incline presses and flyes, bro.” The thing is, if you’ve been lifting for any length of time, you’ve probably already tried that. And if that was all there was to it, you wouldn’t be reading this now.

The truth is, putting your bench on an incline isn’t the only consideration for targeting the upper chest. The new, more scientifically-sound advice for boosting the upper chest is to base your training on your own individual anatomy, so we asked a trio of physique-training experts to tell you how to do that for a more balanced pair of pecs, top to bottom.

The 4 Best Upper-Chest Workouts

(See 01:28 in the “Best Upper-Chest Workout for Defined Pecs” video at the top of this article)

Here are four sample workouts (A, B, C, and D) you can do that prioritize the upper chest. Continue reading below to get the science behind why these exercises work, and our experts’ opinions on how to set up your own upper-chest workouts in the future.

Sample Upper-Chest Workout A

Here’s a solid routine that trains all the upper-body pushing muscles—chest, shoulders, and triceps. (What trainers call a “push workout.”) Still, the upper pecs are heavily emphasized, as you hit them directly with the first two exercises.

1. Dumbbell Incline Press with Semi-Pronated Grip

Sets: 2 Reps: 6–8

Muscles Worked: upper chest, front delts, triceps

Step 1. Set an adjustable bench to a 30–45-degree angle, depending on your sternum angle (see How Do You Target The Upper Chest? below). Grasp a pair of dumbbells and lie back on the bench, making sure your entire back is in contact with it—do not arch your back so that it causes your lower back to rise off the pad.

Step 2. Start with the dumbbells just outside your shoulders, elbows bent, and your forearms/wrists in a semi-pronated (or neutral, palms facing in) position. 

Step 3. Keeping your elbows pointing at about 45 degrees, press the dumbbells straight up until your arms are just shy of full lockout. Lower the dumbbells back down under control, until they’re just above and outside your shoulders.

Step 4. As you press and lower the dumbbells, establish a natural, comfortable wrist position—something between neutral and semi-pronated. The dumbbells give you the freedom to adjust mid-set.

Perform as many warmup sets as you need until you reach a weight that’s heavy enough for your first work set. Choose a load that allows you to do 7 or 8 reps, but perform only 6. In your second set, reduce the load as needed so you can perform 6 reps again. Each week, try to add a rep to your first set until you can perform 8–10 reps. At that point, increase the weight by 2.5–5 pounds and repeat the process.

2. Low-to-High Cable or Band Flye

Sets: 2 Reps: 10–12 (or 12–15, if you use bands that don’t provide as much tension)

Muscles Worked: upper chest

Step 1. Set the handles on both sides of a cable crossover station to the lowest pulley setting. Grasp the handles, and step forward to lift the weights off the stack so that there’s tension on the pec muscles. If you don’t have access to cable stations, use elastic resistance bands as shown, attached to a rack or other sturdy object.

Step 2. Stagger your feet for stability, and let your arms extend diagonally toward the floor, in line with the cables—but keep a slight bend in your elbows. Your palms will face forward. Keep your torso upright and stationary throughout the movement.

Step 3. Contract your pecs to lift the handles upward and in front of your body. The upward path of motion should be in line with the clavicular fibers of the upper pecs—think: diagonal.

Step 4. At the top of the rep, your hands should be touching each other in front of you at around face level, wrists in line with your forearms. Squeeze the top position for 1–2 seconds, and then lower the weight under control, back to the start position.

3. Seated Lateral Raise

Sets: 2 Reps: 5–10

Muscles Worked: lateral delts

Step 1. Sit up straight with your arms at your sides. (You may keep a slight forward lean if that feels better for your shoulders.)

Step 2. Raise your arms out 90 degrees with your palms facing down.

4. Overhead Banded Lateral Raise

Sets: 2 Reps: 5–10

Muscles Worked: triceps, core

Step 1. Kneel down on the floor and wrap the center of a band around your ankles. Grasp the ends with both hands and reach your arms overhead, allowing the band to pull your elbows bent. Straighten up so that you’re in a tall-kneeling position, and brace your core.

Step 2. Extend the arms up overhead, and hold for a count of 2. Slowly return the arms back to the flexed position where you began. That’s one rep.

Sample Upper-Chest Workout B

This workout focuses on strength—specifically on the bench press—but since we want to prioritize the upper chest, we’ll perform a neutral-grip incline press instead of a flat one and use a Swiss or football bar.

1. Neutral-Grip Incline Bench Press

Sets: 2 Reps: 5–7

Muscles Worked: upper chest, front delts, triceps

Step 1. Rack a Swiss bar (or football bar) at an incline bench press station. Lie back on the bench and grasp the neutral or semi-pronated grips (palms facing each other or a little angled) with hands just outside shoulder-width.

Step 2. Unrack the bar, and lower it under control to your upper chest with your elbows tucked in close to your sides, about 45 degrees from your torso.

Step 3. When the bar touches your upper chest, explosively press it straight up to full arm extension, keeping your elbows tucked in as you press.

Perform as many warmup sets as you need until you reach a weight that’s heavy enough for your first work set. Choose a load that allows you to do 6 or 7 reps, but perform only 5. In your second set, reduce the load as needed so you can perform 5 reps again. Each week, try to add a rep to your first set until you can perform 7–8 reps. At that point, increase the weight by 2.5–5 pounds and repeat the process.

2. Single-Arm Tate Press

Sets: 2 Reps: 6–12

Muscles Worked: triceps, core

Step 1. Hold a light dumbbell in one hand and lie back on a bench. Press the weight above you as in a dumbbell chest press so your elbow is locked out.

Step 2. With your palm facing toward your feet, allow your elbow to bend and slowly lower the weight toward the center of your chest. Stabilize your upper arm so only your forearm is moving. When the weight touches your chest, extend your elbow again. That’s one rep.

3. Chest-Supported Dumbbell Row

Sets: 2 Reps: 5–12

Muscles Worked: upper back, lats, biceps

Step 1. Set an adjustable bench to about a 60-degree angle and lie down with your chest against it. Your spine should be long and your core braced. Grasp dumbbells with your arms extended, and allow your shoulder blades to spread apart while the weights hang at arm’s length.

Step 2. Row the dumbells to your sides, drawing your shoulder blades back and down. Lower under control.

4. Barbell Landmine Raise

Sets: 2 Reps: 6–12

Muscles Worked: lateral delts, core

Step 1. Set up a barbell in a landmine unit, or wedge one end into the corner of a wall. Grasp the very end of the sleeve (where you load the weight plates) and stand with feet shoulder-width apart with the end of the bar in front of your hips.

Step 2. Raise your arm up 90 degrees as you would in a normal lateral raise. Note that you’ll probably only be able to use the empty bar or very light weight. Don’t try to go heavy. Repeat on the opposite side.

Sample Upper-Chest Workout C

This routine alternates push and pull exercises to work the entire upper body as quickly as possible. It’s also extra joint-friendly, making it a great choice for older or very busy lifters who need to get in and out of the gym fast.

1. Converging Incline Machine Press

Sets: 2 Reps: 6–10

Muscles Worked: upper chest, front delts, triceps

Step 1. Set up for the exercise by raising your upper arms to line up with the direction the clavicular fibers of your pecs run. (This should be roughly 45 degrees out from your sides.) Draw your elbows back and retract your shoulder blades—that’s the bottom end of your range of motion. Now set up in the machine so that you can duplicate that end range position, adjusting the seat height as needed.

Set the incline according to your sternum angle—less steep for a flatter sternum, and closer to 45 degrees for an angled one (we explain this more below). If your machine’s incline isn’t adjustable, this may require scooting your butt forward on the seat to (ironically) take away some of the incline. If your machine allows it, you can use a neutral (palms facing in) grip, which may feel better for your shoulders or allow a better angle of the arms to hit the upper pecs.

Step 2. Unrack the weight to put tension on the pecs, and then press the handles up to full elbow extension, focusing on driving up and in. Think about bringing your biceps up to your collarbone on each side, so you squeeze both ends of the clavicular pec head together.

Step 3. Lower the weight under control. Stop when your hands are just above chest level (don’t let the weight rest on the stack between reps).

Perform as many warmup sets as you need until you reach a weight that’s heavy enough for your first work set. Choose a load that allows you to do 7 or 8 reps, but perform only 6. In your second set, reduce the load as needed so you can perform 6 reps again. Each week, try to add a rep to your first set until you can perform 10 reps. At that point, increase the weight by 2.5–5 pounds and repeat the process.

2. Inverted Row

Sets: 2 Reps: 5–10, or as many as possible

Muscles Worked: upper back, core

Step 1. Set a bar or suspension handles to around waist height, and hang with your feet on the floor. Extend your hips and position yourself so that you’re suspended above the floor and your body forms a straight line. Draw your shoulders back and down to engage the lats.

Step 2. Pull your body up to the bar or handles, and lower yourself back under control. It’s important that your body moves as a unit. That means no hiking the hips or bending the knees to help yourself out.

Do a few warm-up sets with low reps (5 or fewer) to determine the right height. Try to find a range that will allow you 5–10 reps.

3. Cable Or Banded Straight-Arm Pulldown

Sets: 2 Reps: 5–10

Muscles Worked: triceps, lats

Step 1. Attach a band to the top of a power rack or other sturdy object, and grasp the open loop with both hands. (You can also use a cable with a rope handle attachment.) Hinge your hips back while maintaining a tall posture and driving your shoulder blades down and together to create tension in the back and arms. Your hands should be at face level.

Step 2. With arms extended, pull your hands down toward your hip pockets. Pause at the bottom, and slowly return to the starting position. That’s one rep.

4. Banded or Cable Rotating Biceps Curl

Sets: 2 Reps: 6–15

Muscles Worked: biceps

Step 1. Pick up a circle band and grasp an end in each hand. (You can also use cables.) Stand on the center of the band so it’s secured to the floor. Stand tall with your abs braced and pelvis level with the floor. Your palms should face in to your sides.

Step 2. Curl the band, rotating your palms outward as you come up, so that you lift against the resistance of the band.

Sample Upper-Chest Workout D

If you want a minimalist, do-it-at-home, virtually no-equipment-required routine, try this one. It starts with upper chest but works the whole body in just three moves (every major muscle group gets some work). Do the exercises one at a time or perform them as a circuit to get done faster and amp up the conditioning challenge. In other words, you can do a set of each resting only briefly in between, and then rest as needed at the end of the round. Repeat for 3 rounds.

1. Feet-Elevated Pushup

Sets: 3 Reps: 5–12

Muscles Worked: upper chest, front delts, triceps

Step 1. Place your hands around shoulder-width on the floor, and raise your feet behind you on a bench, box, or other stable surface. Your feet should be high enough so that your arms will press your body up at a roughly 45-degree angle from your chest. Tuck your tailbone slightly so that your pelvis is neutral, and brace your core. Your body should form a long, straight line.

Step 2. Lower your body, tucking your elbows about 45 degrees from your sides, until you feel a stretch in your pecs. Press yourself back up, allowing your shoulder blades to spread at the top. This action is another advantage of the pushup—pressing exercises done on a bench restrict your scapular movement, while the pushup allows these muscles to work naturally to stabilize your shoulders.

If that’s too hard, lower your feet closer to the floor. If it’s too easy, raise your feet higher if you can, or, perform your reps with a slower negative (lowering phase).

2. Split-Stance, One-Arm Dumbbell Row

Sets: 3 Reps: 5–15

Muscles Worked: lats, upper back, biceps

Step 1. Hold a dumbbell in one hand and get into a split stance. Bend your hips back and brace your forearm against the inside of your thigh. The hand holding the weight should be opposite the foot that’s in front. Your torso should form a straight line with your back flat.

Step 2. Row the dumbbell to your hip. Complete your reps on that side, and then switch sides and repeat.

If you only have one or a few light dumbbells at home, hold the top position 2 seconds. Take 4 seconds to lower the weight back down.

3. Close-Stance, Heel-Elevated Squat

Sets: 3 Reps: 5–15

Muscles Worked: quads

Step 1. Place weight plates or blocks on the floor, and rest your heels on them with feet hip-width apart.

Step 2. Without letting your feet actually move, try to screw both legs into the floor as if you were standing on grass and wanted to twist it up—you’ll feel your glutes tighten and the arches in your feet rise. Take a deep breath into your belly and bend your hips back. Bend your knees and lower your body down. Push your knees out as you descend. Go as low as you can while keeping your head, spine, and pelvis aligned, and then extend your hips and knees to return to standing.

Ideally, having your feet elevated will allow you to achieve a full bend in the knees without losing your balance or your lower back position. If bodyweight alone is too easy, add some weight for resistance (a loaded backpack is one option), or slow down your descent to three full seconds on each rep.

Best Exercises for Building Upper-Chest Strength

Pop quiz: Are presses or flyes better for hitting the pecs, and, in this case, the upper (clavicular) fibers in particular? Despite what you may have heard, there’s no blanket approach that applies to everyone, and both movement types can be beneficial when performed with the proper setup.

“Presses tend to be better for working the lengthened portion of the range of motion,” says Kassem Hanson, a trainer of bodybuilders, designer of gym equipment, and creator of biomechanics courses for muscle building (available at N1 Education; @coach_kassem on Instagram). That means that chest presses of any kind activate more muscle fibers when your pecs are stretched out at the bottom of the rep. “Flyes, [when done with a cable], tend to be better for working the short portion of the range of motion,” when the muscle is nearly fully shortened (such as when your hands come together on a cable flye). “The best option is to use both exercises. Presses tend to have more total pec recruitment, so, when programming, you may do more presses, because one to two good presses in a workout will cover it.”

“If I’m doing a flye, I’m going to be able to better isolate [the pecs] from the deltoids and triceps” says Jordan Shallow, DC, an Ontario, Canada-based strength coach and licensed chiropractor (@the_muscle_doc on Instagram). “With the press, you’re going to be able to use more load, but that load will be dispersed through the delts and triceps,” and that relieves some of the tension that the pec muscles could be experiencing and use as stimulus for growth. However, this isn’t to say pressing can’t work the pecs in a more isolated fashion. (It won’t isolate them like flyes can, but it can be closer.) “If we can set it up properly to make the pecs a prime mover based off the anatomical variants,” says Shallow, “we can really make the press a good exercise and challenge the pecs.”

Below are five moves that, if performed properly, will emphasize the clavicular head of the pec major for most individuals. They come courtesy of Hanson and Bill Shiffler, owner of Renaissance Physique, and a competitive amateur bodybuilder. (The moves without directions are explained step-by-step in the workouts above.)

1. Low-to-High Cable or Band Flye

One of the problems with dumbbell flyes is the lack of tension at the top. As your arms come up from the outstretched position, the resistance drops off, and at the very top, your shoulder, elbow, and wrist joints are stacked, so the weight is just resting on your arms like they’re pillars. You also can’t bring the dumbbells past the midline of your body at the top, because they’ll clang together. Hanson and Shiffler both argue that full range of motion (ROM) is key to developing the clavicular and upper-sternal pec fibers, so pulling the arms across the body is especially important. With cables, you can keep tension on the pecs throughout the entire arc of a flye.

“Free weights give resistance in one direction, which eliminates the ability to get full range of motion,” Hanson says. “A low-to-high cable flye is going to be your best way to get full ROM—especially the range where the muscles are fully shortened.” 

Other than offering optimal ROM and biomechanics, the low-to-high cable flye will also provide some much-needed variety to a chest program that includes a healthy dose of pressing movements. “When doing machine and free-weight presses for your middle [sternal] pecs,” says Hanson, “you’ll get some overlapping stimulus in the upper chest, but not in the range of motion you get in a low-to-high cable flye.”

Of course, if you don’t have access to cables, bands can be used as a substitute.

Sets/Reps: 2–4 sets of 8–15 reps, training close to failure, is Hanson’s general recommendation.

2. Converging Incline Machine Press

A converging pressing machine is one where the handles come together as you press the weight, rather than remain static on one path of motion. This allows you to perform a movement that’s more of a hybrid press/flye than what you’d get from most pressing machines, better mimicking the range you’d use during a cable or resistance-band flye and keeping tension on the pecs in multiple planes. When doing a barbell or Smith machine incline press, for example, your hands don’t come together as you press because they’re fixed on the bar, and, as explained earlier, a dumbbell incline press offers no tension in the top position. Though not available in all commercial gyms, a converging press can be a great addition to your training arsenal if you have access to it. (PRIME Fitness USA makes an excellent converging incline press machine, as shown above.)

The upward pressing angle combined with converging handles makes this particular type of incline machine press extremely effective for targeting both the clavicular and upper sternal pec fibers, provided you also achieve an optimal arm path through proper setup.

Exercise Variations: To target more of the sternal fibers that make up the middle/upper portion of the pecs, the upper-arm position will be slightly different than what’s described above. Because the sternal fibers run more or less side to side, you’ll want the arms to line up with those fibers. That means your elbows will be up a bit higher and pointed out to the sides, with a path of motion going from out to in, straight across the body. (This is shown better in the first variation used in the video above.)

Hanson shows both variations of the incline converging machine press (sternal and then clavicular pec emphasis) in this video.

Sets/Reps: 2–4 sets of 6–12 reps, training close to failure.

3. Dumbbell Incline Press with Semi-Pronated Grip

According to Hanson, a relatively narrow grip better targets the upper chest because it allows the elbows to stay in closer to the body, and that prevents the front delts from taking over the movement (as is the case on presses done with a wide grip). If you’re pressing with a barbell, he recommends a grip just outside shoulder-width. “However,” he says, “narrower arm paths work better with a neutral grip [palms facing each other] or semi-pronated grip [palms somewhere between facing each other and facing straight forward],” whichever is more comfortable for you. This being the case, dumbbells are a better option than a barbell for targeting the upper pecs.

With dumbbells, you can easily assume a neutral or semi-pronated grip, whereas a barbell locks your hands in a fully pronated position, and, Hanson says, “encourages the elbows to flare out.”

Sets/Reps: 2–4 sets of 6–12 reps, training close to failure.

4. Swiss-Bar Incline Press

This exercise, also recommended by Hanson, is more or less the barbell version of the incline dumbbell press described above. A Swiss bar (aka “football bar”) is a specialized barbell with handles that offer neutral and sometimes semi-pronated grips. While not typically available at big box fitness clubs, if you can find a hardcore powerlifting or bodybuilding gym, or athlete training facility that has one of these bars, it’s worth trying out.

With the Swiss bar incline press, you get the upper-pec biases of the angled bench and neutral grip with the added bonus of greater overload placed on the muscles because you’re using a barbell (which is more stable than pressing a pair of dumbbells).

If your sternum is fairly flat, go with a 30-degree angle. If the top of the sternum is behind the lower ribs (an inverted angle), go with 45 degrees. (More about this below.)

Sets/Reps: 2–4 sets of 6–12 reps, training close to failure.

5. Incline Dumbbell Flye

The key to targeting the upper chest with a dumbbell flye is the same as with the low-to-high cable flye: establish an arm path that moves in the same direction as the diagonal fibers of the clavicular pecs. Doing a flye with the torso at an inclined position should automatically help you.

If you were doing a flye on a flat bench, the upper arms would more or less be moving in the same direction as the sternal fibers—straight horizontal, not diagonal. (The exception here would be someone with a sternum angle where the clavicles are significantly further forward than the lower ribs, which would put you at a natural incline even on a flat bench.)

An incline bench, on the other hand, puts you at such an angle that the same flye motion has your upper arms moving diagonally upward in relation to your torso—same as the clavicular fibers. Will there still be some sternal fibers activated? Of course. But as mentioned earlier, these fibers reach into the upper chest area, so no harm there.

As for what bench angle to use, again, assess your sternum angle. If your sternum is fairly flat, go with a 30-degree angle. If the top of the sternum is behind the lower ribs, use 45 degrees (see How Do You Target the Upper Chest? below). As mentioned above, a free-weight flye isn’t quite as effective as one done on a machine or with cables/bands, because the resistance is reduced at the top, but it’s a solid option for those who don’t have access to fancy equipment.

Step 1. Set a bench to the appropriate angle for you and lie back against it with dumbbells at arm’s length overhead. Your back should be flat on the bench.

Step 2. Open your arms, lowering them out to your sides until your feel a big stretch in your pecs. Allow your elbows to bend a little as you descend.

Step 3. Bring your arms back up overhead. Stop the range of motion short of where your arms are perpendicular to your torso.

Exercise Variation: The incline flye can also be done with cables, placing an incline bench in the middle of a cable crossover station and using handles at the lowest pulley settings.

Sets/Reps: 2–4 sets of 8–15 reps, training close to failure.

Upper-Chest Exercise Alternative

If you’re training at home without the luxury of much equipment, you can resort to the classic pushup done with your feet resting on an elevated surface. “This is pretty similar to an incline press in the way it targets the upper chest,” says Shiffler, “with the added benefit of targeting some stabilizer/core muscles while you’re at it.”

Pushup with Feet Elevated

As with other variations, adjust the height of your feet based on your sternum angle—body at around 30 degrees to the floor if you have a flat sternum, and feet up a little higher if your sternum is angled.

Sets/reps: 2–4 sets of 8–15 reps, training close to failure.

How Do You Target the Upper Chest?

The idea that any chest exercise done on an incline bench hits the upper pecs has been perpetuated for more than a half-century, at least. Arnold credited his outstanding upper chest to incline presses and flyes, and most bodybuilders still swear by them. Indeed, some degree of incline is important to get the clavicular pec fibers working against gravity in the most efficient way, but elevating your bench is only part of the equation.

The key to targeting a certain area of the chest, says Shallow, is “understanding where to look from an anatomical standpoint. That will indicate what pec fibers you’re training. Arm path is going to be a key factor, but sternum angle and ribcage depth are going to be anatomical variations that will drastically affect how you recruit the pecs.”

“The pecs gain their mechanical leverage by using the ribcage as a fulcrum,” adds Hanson, “allowing them to pull the arm forward when it’s behind you, and pull your arm across your body when it’s in front. When you put your elbows out wide, you move the pecs away from the ribcage, taking away that fulcrum and leaving you to rely more on your anterior deltoids. This is a common mistake people make when performing an incline press, and also one of the reasons there’s conflicting research on the impact of incline angles on chest recruitment.”

In other words, you can choose any degree of incline that you like, but if you move your arms out too wide on your incline presses, you still won’t target the upper chest effectively.

In addition to arm path, the angle of your sternum and the depth of your ribcage should be considered. Yes, we know that sounds very technical and complex, but it’s not that difficult to assess.

Why Your Sternum and Ribcage Matter

The degree to which you incline your bench depends on your sternum angle and ribcage. “Some people have a very straight up and down chest—a flat sternum angle,” says Hanson, “while others have a steeper angle where the lower portion of their sternum sticks out further. The more angled your sternum, the greater the incline you should use,” up to 45 degrees. “The flatter the sternum,” says Hanson, “the less of an angle—usually around 30 degrees.”

Determining your own sternum dimensions is really as simple as standing in front of a mirror, turning to one side, and taking your shirt off. Look at where your collarbone is versus the bottom of your breastbone and lower ribs. If it’s behind these bones, you’ll probably need a steeper incline than if the two are nearly in a straight line. And if your clavicle is slightly in front of the sternum and ribs, you may need only a few degrees of incline, because your chest is basically on an incline already.

But don’t just rely on bench angle. “One of the most common cheats is people arching their back and completely negating the incline on the bench,” says Hanson. So, once you’ve found the appropriate bench angle, make sure you take advantage of it by keeping your back flat against the bench (even though, alas, it will force you to go lighter and use stricter form).

Remember, too, that the orientation of the pec fibers determines the way you need to move to work the muscle. As you can see in the diagram above, the fibers of the different pec major heads don’t all run in the same direction. The fibers of the clavicular head run at an upward angle (diagonal), not side-to-side like the sternal head. So using an incline bench isn’t as important as making sure your arms are moving along the path that the upper-chest fibers go.

“The clavicular pec is unique in that it originates on the clavicle, not the sternum,” says Hanson. “This gives it more of an upward line of pull, which means you’ll use motions that go low to high. This can be done with a cable, using an incline on a bench, or adjusting your torso position in a machine. Bottom line is, you need to be pressing at an upward angle [to target the clavicular fibers].”

What Muscles Are In The Upper Chest?

When discussing the upper chest, we’re only talking about one muscle: pectoralis major. However, the pec major consists of three distinct portions of muscle fibers, called heads, and the way they’re arranged determines their function (i.e., the mechanics you need to use to develop them). From the top down, the sections of the pec are:

1. The Clavicular Head (Upper Chest)

The fibers originate on the clavicle (collar bone) and run diagonally downward to attach to the humerus (upper-arm bone). They work to pull the arms in front of the torso and up overhead.

2. The Sternal Head (Middle Chest)

The fibers start on the edge of the sternum (breastbone) and reach across to attach to the humerus (just below where the clavicular head goes). The sternal head pulls the arms forward and crosses them in front of you.

3. The Costal Head (Lower Chest)

Fibers run from the cartilage of the ribs and the external oblique muscle to the humerus. The costal head pretty much assists the the sternal head.

To improve the upper chest specifically, you’ll want to focus mainly on training the clavicular head, but with some emphasis on the sternal head as well, because it covers the upper portion of the sternum (see the diagram above).

Now for the big question: can you really train specific portions of a muscle? For decades, bodybuilders have argued that you can, but scientists have rebutted them, citing the “all or none” principle, which states that a muscle either contracts or it doesn’t. Indeed, due to the way muscles are innervated, when the signal to contract is sent from the brain, all sections of the muscle shorten at once.

“The ’all or none’ principle is more around the actual depolarization of the muscle [that] causes it to contract,” says Shallow. “There’s no partial contraction—the muscle’s contracting or it’s not. But people conflate that with the idea that a muscle contracts and we can’t put particular tension, or effective tension, across certain fibers¦ and we absolutely can.”

The truth is, both sides of the debate are correct to a degree. That is, when you work your pecs, you work the whole muscle, but one part of it will work harder than another depending on the movement you’re doing. That means that certain muscle fibers will be activated to complete the movement while others won’t be, and that makes sense, as we know the brain works for maximum efficiency in all things. If you’re raising your arms up in front of you from a 45-degree angle at your sides, your nervous system will call on more clavicular pec muscle fibers than sternal pec, and it won’t require much from the costal pec heads.

A study in the Journal of Strength and Conditioning Research showed as much, with regard to the upper chest specifically. Researchers had subjects perform the bench press at various angles and tested the muscle recruitment for each. Pressing at an incline of 44 degrees resulted in greater activation of the upper-chest muscle fibers than pressing on a flat bench, or a bench set to 28 degrees of incline. A 2020 study on bodybuilders in the European Journal of Sport Science had comparable findings, with the incline bench press again outperforming horizontal and decline presses for recruiting the upper chest.

How To Stretch Your Upper Chest

Prepare your chest, shoulders, upper back, and elbows for your upper-chest training with this quick mobility routine from Eric Leija (@primal.swoledier). Perform each move for 2–3 sets of 10–15 reps.

Tips for Building More Muscle

Here are a few more tips for getting the greatest possible upper-chest growth.

Sets and Reps

You don’t have to train the pecs with a wide range of reps, or bomb it with multiple exercises in one session. One or two movements is enough. The fewer sets you do, the faster you’ll recover, and the sooner you can train again and make progress, so aim to train your chest at least twice in a seven-day period (three times, via full-body workouts, is probably the most you should do).

Moderate rep ranges strike a balance between weight that’s heavy enough to efficiently recruit lots of muscle fibers and a load that’s so heavy you risk injury and burnout. Hanson generally recommends doing no fewer than 4 reps per set on presses and no fewer than 6 reps per set on flye movements, unless you’re training for a specific strength goal. However, virtually all rep numbers and ranges have been shown to work equally well for muscle gain, at least in the short-term. Reps between 5 and 10 seem to be a good mainstay, keeping fatigue to a minimum and lessening the chance that your performance will suffer in subsequent workouts. Choose your reps based on efficiency, or just personal preference, but there’s no need to do very high numbers (15+) or very low ones (1–3). Avoid the extremes.

Tempo

When it comes to the speed with which you perform your reps (which trainers call tempo), Hanson says the biggest key is making sure you control the resistance during your sets. Don’t bounce the weights up, or let them drop as you lower down on a rep.

“Presses can be performed with a wide variety of tempos,” says Hanson. “But you shouldn’t be going super slow or throwing the weight up explosively. For flyes, you’re using your whole arm as a lever, so controlling the eccentric [negative/lowering portion of the rep] is much more important for safety and stimulus.” 

Advanced Techniques

The more experienced you get, the more creative you can get with tempo. For pressing exercises, “adding a two-second pause or an extra quarter-rep at the bottom can be a great variation in stimulus,” says Hanson. “You’ll get more sore with those techniques, and they increase volume, so consider dropping a set or two when using a more advanced tempo, and then progressing back up.”

With cable flyes, Hanson recommends a one to two-second squeeze in the end position, when your hands are close together. “Because you fatigue in the shortest part of the range of motion first, an advanced technique is to use a pause in your early sets and decrease or remove it in the later sets,” he says. This way, you can keep up your reps and not be limited by the weakest part of the movement [as you get tired].”

What Is The Straight-Arm Pulldown?

The straight-arm pulldown exercise is a variation of the classic lat-pulldown. In this case, you perform the movement standing and keep your elbows locked out the entire time. The straight-arm pulldown trains the latissimus dorsi through a long range of motion, and is helpful for people who have trouble feeling their backs work on conventional pulldown exercises. As a result, it’s a great movement for focusing on lat development.

How To Do The Straight-Arm Pulldown

Step 1: Attach a rope handle to the high pulley of a cable station. Grasp an end in each hand and face the cable station.

Step 2: Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets. Think: “proud chest.”

Step 3: Draw your ribs down, tuck your tailbone under, and brace your core muscles. Your torso should feel like one tight, solid column. Bend your hips back until your torso is at a 30–45-degree angle.

Step 4: Step back from the station a bit so that you feel tension on the cable and your arms are fully extended overhead. You should feel a stretch on your lats (the muscles along the sides of your back). Set your feet at shoulder width.

Step 5: Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them.

Step 6: Reverse the motion slowly to extend your arms again.

The straight-arm pulldown may also be done with a lat-bar or straight-bar attachment, but the rope allows for better shoulder positioning and a slightly greater range of motion. As a result, you’ll get greater muscle activation. If possible, use two rope attachments on the same cable so that you can use a wider grip and get an even greater contraction in the end position. Another option is to use a band, which will increase tension in the end range of motion, helping you get a greater contraction at the bottom of the movement. You can also do this exercise as a single arm lat pulldown to further work the muscles involved.

In any case, it’s important to keep the elbows extended, as any bending will cause the triceps to get involved and reduce the involvement of the lats.

Muscles Worked in the Straight-Arm Pulldown

• Lats
• Upper back
• Rear deltoid
• Triceps
• Chest
• Core

Straight-Arm Pulldown Benefits

• Enhanced mind-muscle connection. The straight-arm pulldown is ideal for lifters who can’t feel their lats working on traditional pulldown exercises. Keeping the arms straight prevents the mid-back and biceps from taking over the movement, so you can focus on the lat muscles you’re trying to work more directly.
• Greater range of motion than standard pulldowns.
• Improved stability on deadlifts. The straight-arm pulldown strengthens the lats in the same way that they’re used when deadlifting—pulling the bar tight to your body (“bending” it around the shins at the bottom of the lift/around the hips at the top). The ability to keep the bar in contact with your body throughout a deadlift creates a stronger, more stable movement and reduces the risk of injury.

When to Use The Straight-Arm Pulldown

• Perform the straight-arm pulldown before deadlifts or other back exercises to prepare your lats for the effort and enhance their muscle recruitment. Because it provides an intense lat stretch at the top (starting) position, the straight-arm pulldown is also useful at the beginning of a workout to improve back and shoulder mobility.
• Try it at the end of a workout for 2–3 sets of 10–15 reps. This will pump an enormous amount of blood into the area, which by itself may be a mechanism for muscle growth.
• Use it in place of rows or pulldowns if you have a lower-back injury. The movement is isolated to flexion and extension of the shoulders, so it prevents unwanted motion or stress in the lower back.

How To Stretch Before The Straight-Arm Pulldown

While the straight-arm pulldown can stretch your lats and increase mobility on its own, you should warm up your upper body before you perform it. The following video, courtesy of Onnit-certified Durability Coach, Cristian Plascencia, is a sample routine you can use before an upper-body or back workout. (Follow Cristian on Instagram, @cristiangplascencia).

Regression

If you feel like back muscles other than your lats are taking over the straight-arm pulldown, reduce the load you’re using, or try them with a band instead of a cable. You can also perform the movement while standing up more vertically, which will place less of a stretch on your lats but will make the movement easier to control.

Progression

To make the straight-arm pulldown harder, use a longer rope or two rope handles at once to increase your range of motion.

What Alternatives Are There To The Straight-Arm Pulldown?

If you don’t have a cable station or band at your disposal, you can use the following substitutes to get a similar training effect to the straight-arm pulldown.

Dumbbell or kettlebell pullover. Lying on a bench and pulling the weight from behind your head to over your chest stretches the lats, but will also involve the chest and triceps to a degree, which isn’t ideal if your goal is ultimate lat development.

Gironda Pulldown. This pulldown/row combination works the back hard, but doesn’t provide the same lat isolation that the straight-arm pulldown does.

But if benching hurts your shoulders, you train at home without a trusty spotter, or you’ve found that barbell training just doesn’t give you a bigger chest, dumbbell work is the answer. In this article, we will guide you through some of the best dumbbell chest exercises and chest workouts with dumbbells.

Key Takeaways

1. Dumbbell chest exercises are vital for building a strong chest, especially if barbell training causes shoulder discomfort, or you train without a spotter.

2. Dumbbell workouts offer a greater stability challenge and balanced muscle development compared to barbells, reducing the risk of joint stress and injury.

3. Dumbbells allow for a wider range of motion, maximizing muscle activation and promoting muscle growth.

4. Dumbbell training enables customization of exercises to fit individual body mechanics, enhancing effectiveness and safety during workouts. 

How To Build Your Chest Muscles With Dumbbell Exercises

Dumbbell training may not be as sexy as loading up the bar till it bends, but for most people, it’s actually a better road to a bigger, stronger, set of pecs, and offers less risk of injury to boot. In this comparison article, barbells vs dumbbells, we’ve explained the major differences between working out with both.

Now, we’re about to show you our recommended top 6 best dumbbell exercises and 3 workouts to develop your chest, top to bottom.

What Are The Most Effective Dumbbell Chest Exercises You Can Do?

Any chest move that you can do with a barbell can be replicated with dumbbells. Here are our favorites—many of them classic moves you’re probably already familiar with, but with a clever twist that elicits even greater gains—courtesy of Dr. John Rusin, a strength and conditioning coach and author of Functional Hypertrophy Training (available at drjohnrusin.com). We categorized them by the area of the chest they emphasize most.

What’s The Difference Between a Front Squat and a Back Squat?

The main difference between the front squat and the back squat is where you position the barbell. When performing a front squat, the bar is held on the fingertips (or directly on the front of the shoulders) and is supported by the front deltoids. Conversely, in a back squat, the bar rests across your trapezius and rear delts, so the weight is loaded on the backside of your body.

Front squatting recruits the chain of your body’s anterior muscles more heavily, engaging the quads and core to a greater degree. Back squatting, on the other hand, emphasizes the posterior chain—the large muscle groups of the back, glutes, and hamstrings.

Where you hold the bar also affects how you’re inclined to move throughout the exercise. “Back squats are a hip-dominant movement,” says Don Saladino, owner of Drive Health Clubs in New York City (where he trains stars such as Hugh Jackman and Blake Lively). “You’re leading with the hips, so your torso is more inclined to lean forward as you perform the exercise. With front squats, because of where the weight is loaded, you’re forced to remain more vertical.” If you lean forward on a front squat like you do back squatting, you’ll lose your balance and drop the bar at your feet. “This makes the front squat a more quad-dominant movement,” says Saladino.

The differences between the front and back squat are really just a matter of degrees. Both versions work your entire body, and Saladino compares squatting in general to moving while performing a plank position—your shoulders, abdominals, and back must engage to support proper form as your legs go through a full range of motion. That makes squats—of any kind—arguably the most functional and challenging exercise you can do.

How To Perform The Front Squat

(See 01:48 in the video above.)

Step 1. Grasp the bar with hands shoulder-width apart and point your elbows forward so that you can position the bar over the tips of your fingers (palms face up). As long as you keep your elbows pointing forward, you will be able to balance the bar.

Another way to do it is to cross your arms in front of you, holding the bar on the front of your shoulders (left hand in front of right shoulder, right hand in front of left, as pictured below). To do the classic front squat with the bar on your fingertips, you need a reasonable amount of flexibility through your shoulders and wrists to position the barbell correctly. If you don’t have it, the cross-arm version may be the better option for you at the moment (see also “Using Straps To Front Squat” below).

Step 2. Lift the bar out of the rack and step back, setting your feet between hip- and shoulder-width apart. Turn your toes out slightly. Without letting your feet actually move, try to screw both legs into the floor as if you were standing on grass and wanted to twist it up—you’ll feel your glutes tighten and the arches in your feet rise.

Step 3. Pull your ribs down and take a deep breath into your belly and brace your core. Your head, spine, and pelvis should form a long line—your pelvis should also be perpendicular to your spine, and not tilted toward the floor. Focus your eyes on a point straight in front of you.

Step 4. Squat as low as you can while keeping alignment and maintaining your upright torso position. Remember to point your elbows forward, and raise them up if you feel them slipping downward. Ideally, you’ll be able to descend to where the crease of your hips is below the top of your thighs.

Your knees must stay in line with your toes. Trying to push them out and actively root your feet into the ground will all but ensure this.

Step 5. Extend your hips and knees to return to standing, pushing through the middle of your feet and squeezing your glutes.

Note: Because of the awkward bar position, which is less stable than in the back squat, you won’t be able to use as much weight as you would back squatting. If you’re used to doing back squats, make sure you adjust accordingly.

Using Straps To Front Squat

(See 03:50 in the video.)

One way to make the front squat more comfortable is to use lifting straps. Many people don’t have the mobility in their shoulders, wrists, and fingers to hold the bar in the classic front squat position (called the rack position), and the straps allow you to rest the bar on your shoulders instead, making it much easier to stabilize the bar.

Simply loop the straps around the bar and wrap the loose ends around each hand. Then hold onto the straps when you take the bar out of the rack.

How To Perform the Back Squat

(See 04:57 in the video.)

Step 1. Set up in a squat rack and grasp the bar with your hands as far apart as is comfortable. Step under the rack and squeeze your shoulder blades together and down, wedging yourself under the bar so that it rests on your traps or the back of your shoulders.

A “high-bar” squat describes the position of the bar as being high up on the traps, just below the neck. If you feel more stable with the bar resting lower on your back, balanced across the rear delts, you’re doing a “low-bar” squat. The former is advantageous for staying more upright with your torso and hitting your quads. The latter may allow you to lift heavier, but you’ll lean forward more on the descent. Either technique is OK. Experiment with both and see which you feel more comfortable with.

Step 2. Nudge the bar out of the rack and step back, setting your feet between hip and shoulder-width with your toes turned slightly outward. Without letting your feet actually move, try to screw both legs into the floor as if you were standing on grass and wanted to twist it up—you’ll feel your glutes tighten and the arches in your feet rise.

Step 3. Pull your ribs down and take a deep breath into your belly and brace your core. Your head, spine, and pelvis should form a long line—your pelvis should also be perpendicular to your spine, and not tilted toward the floor. Focus your eyes on a point straight in front of you.

Step 4. Bend your hips back as if you were going to sit in a chair, continuing to screw your feet down. Allow your knees to bend and push them out as you lower your body down. Go as low as you can while keeping your alignment. Ideally, you’ll be able to descend to where the crease of your hips is below the top of your thighs.

Your knees must stay in line with your toes. Trying to push them out and actively root your feet into the ground will all but ensure this.

Step 5. Extend your hips and knees to return to standing, pushing through the middle of your feet and squeezing your glutes.

Front Squat Benefits

If you’re looking to develop your quads, you can’t go wrong with adding front squats to your workout routine. Some bodybuilders build their leg workouts around front squats for this reason. If you’re interested in training in Olympic weightlifting, the front squat is a major component of the clean and jerk, so it will give you a foundation of strength and technique to base weightlifting training on.

The biggest potential benefit to front squatting versus back squatting, however, is that the vertical torso position makes the squat pattern safer for the lower back. “When people are back squatting, it’s common that they can’t maintain a neutral lumbar spine,” says Saladino. They lean their torsos too far forward, or let their hips rise faster than their shoulders as they come up out of the bottom of the squat, and their lower backs round over, putting the little muscles and discs in the lumbar spine at risk for strain. In the front squat, your vertebrae are essentially stacked, so your torso moves almost straight up and down, avoiding shear forces that cause injury.

One study in the Journal of Strength and Conditioning Research examined the biomechanical differences between front and back squats. Researchers found that the back squat placed significantly more compressive forces on the lumbar spine, and concluded that front squats may be the better choice for lifters with knee problems such as meniscus tears, as well as for long-term joint health.

Back Squat Benefits

There’s ample reason why the back squat is called the “king of all exercises.” If you’re interested in getting as strong as possible, or training in powerlifting, it’s essential. The bar placement (along the back) is more comfortable and easier to balance than that of the front squat, so you have the stability to lift greater loads. Though the science isn’t clear, most coaches argue that it also recruits more overall musculature than the front squat, drawing heavily on everything from your shoulders and back to your glutes, hamstrings, and calves, in addition to the quads and core.

Strength gains (i.e., big numbers) will come faster with the back squat, but, as discussed above, the risk for lower-back injury is greater. For general population clients who are only interested in having healthy, well-shaped, and strong legs, many trainers eschew the back squat entirely for front-loaded squat variations, such as front squats, landmine squats, and goblet squats. Unless you’re an athlete who competes in the sport of powerlifting or gets tested on back squat strength (as some power athletes do), it’s not an exercise that you “must” do.

Muscles Used In The Front Squat

The primary muscles worked are:

– Quadriceps

– Glutes

– Hamstrings

– Abdominals

– Lower back (spinal erectors), upper back

– Shoulders

A 2015 study published in the Journal of Sports Sciences compared the muscle-recruiting effects of the front squat versus the back squat. The researchers found that the vastus medialis—one of the four quadriceps muscles—was targeted more heavily during the front squat. Of course, all the major muscle groups of the legs were shown to be highly active during both lifts, but the quads engage to a greater degree when the weight is loaded anterior to the trunk.

Muscles Used In The Back Squat

The back squat targets all the major muscle groups of the body, but its focus is on the posterior chain. The primary muscles worked are:

­– Glutes

– Hamstrings

– Quadriceps

– Lower back (spinal erectors), upper back

– Abdominals

– Shoulders

The same 2015 study that identified that the vastus medialis worked harder in the front squat showed that the semitendinosus—one of the three hamstring muscles—was lit up more during the back squat. Again, both versions of the squat hit all the major muscles of the lower body, but when the weight is loaded posterior to the trunk, there’s greater engagement of the hamstrings.

Front Squat vs. Back Squat Ratio

Some coaches believe that a lifter should be able to front squat 90% of the weight that he/she back squats. So if your best back squat is 315 pounds, your front squat ought to be around 280. However, Saladino scoffs at this notion, arguing that it’s nothing more than nonsense used to help trainers market programs.

“There are any number of anatomical or mechanical reasons that a person might be better at either the front squat or back squat,” he says. Generally speaking, your front squat load will be less than your back squat load, simply because of the less stable bar position and biomechanics of the lift, but you don’t need to shoot for a specific strength ratio to ensure balance—or meet anyone else’s criteria of fitness. Rather, focus on incorporating both versions of the squat—if you can—and aim to perfect your form so you can safely and effectively improve the performance of both lifts over time.

The Strict Push Up is one of the most basic bodyweight exercises and is still a primary test for upper body strength and conditioning. While the Push Up fully engaging your shoulders and lats in a pushing movement, the exercise also engages your core, requiring you to maintain a neutral spine throughout the movement by holding a plank position.

Exercise Steps

Step 1: Start with your hands on the ground, shoulder width apart. Your wrists, elbows, and shoulders should be stacked in a vertical line from the ground. Keep your middle fingers pointed straight ahead of you with your fingers spread. Place your feet straight behind you and keep them together. Get into a plank position with your spine neutral, including your neck (don’t look forward).

Step 2: Bend your elbows at a 45 degree angle out from your body, lowering yourself steadily towards the ground.

Step 3: Once your sternum is 3-4 inches from the ground, pause briefly before raising your body back up to the starting position. Each rep requires that you lock out your arms prior to proceeding with the next repetition. Your body should never flex or break at any point during the Push Up.

Tips & Safety: If you have wrist issues, point for index finger forward rather than your middle finger; this should relieve some strain.

I like to keep things simple, but often in the real world simple things can also be complex, interconnected, and painful.

If you plug one hole in a system, it may magnify another weak link. Likewise, fixing something on one end of that system might just improve the entire performance of the system.

The body is excellent at attempting to find balance, a kind of homeostasis that will have it function and perform, often at the expense of something somewhere.

It’s excellent at compensating, at “handing” faulty movement patterns, until it can’t handle them anymore.

Something breaks, an injury occurs, you can’t do what you love to do, and all your hard training won’t matter. It takes time and patience to master something.

Don’t be a fool and rush in thinking things like mobility work is a waste of time. Some of the smallest things often have the biggest impact.

I’ll address three possible reasons for back soreness and pain, and offer some ways to fix it. These come from my experience but is in no way an exhaustive list of what may be the cause or the absolute do’s and don’ts.

I always try to apply things on an individual basis and essentially stick with what gets the result you want. Simply put if you put it into practice and it works stick to it.

Something different may work for you, but not for someone else. Or it may take longer for someone else to progress.

If you’re experiencing seriously chronic pain with your lifting, don’t be a fool get your ass to a chiropractor, physical therapist, movement specialist, or active release/massage therapist! Then get a qualified coach. Why Kettlebell lifting is hurting your back:

Kettlebell Back Pain Cause #1: Your Technique Sucks

Low back pain is a common complaint in Kettlebell sport, in particular for beginners. One example, and an essential move is learning the swing, (one hand of course!) Low back pain can be simply from what I call “chasing the bell”.

This is a technique issue. Letting the kettlebell get out away from your body, off your midline, essentially pulling you forward even as much to feel your weight on your toes, then yanking it up out of the back swing, can cause considerable stress on the lower back.

Swing Low

The key is feeling you and the Kettlebell as a system. The load must be kept over your base (mid-foot or towards the front of your heel), so your weight is always towards the heels, always on your midline.

The back swing should allow for the Kettlebell to finish its natural arc, as your body moves with the kettlebell, with your arm completely relaxed the whole time. The upswing is all leg drive and momentum, (think about jumping backward) again keeping the weight over your base.

You should get a natural lean back of your torso as the Kettlebell swings up from the force of your leg drive, and your arm is relaxed and long. As the bell begins to drop, move your body with the kettlebell absorbing the weight with your body.

Clean It Up

After mastering the swing, being able to clean the Kettlebell into a comfortable rack position is critical, and it also takes practice and patience.

Back pain can creep up from not feeling the relaxation and tension needed to find the perfect rack position, or simply not having the mobility to get the Kettlebell on the hip.

The rack position: legs straight, hips forward, shoulders down and elbows low.  These are critical so that the load passes through your elbow and hip-joint,  though the center of your base. 

Don’t be in a hurry to push around heavy Kettlebells and  don’t rush  your swing, clean and rack work. I’ve seen lifters progress too quickly, only to have to backtrack and clean up their technique after an injury or an inability to handle increased volume or  a heavier bell.

It’s a good idea to be able to clean the Kettlebell and hold the rack position for 10 seconds before putting theKettlebells over your head!

Hands Overhead!

The overhead position is where more low back pain issues bear their ugly head. If you’re in a hurry to load overhead without the mobility, stability, and strength to do so, all hell will break loose eventually.

I see this with the inability to fixate (more on this another time!) the Kettlebell overhead with the kettlebell, shoulder joint, hip joint and mid-foot alignment. Instead, you may be leaning back with lumbar extension, with the Kettlebell out in front of your shoulder joint, and elbow bent.  

You could get away with this with light loads, but even light loads will kill your back and shoulders over multiple reps. Another common technique error is too much tension in your deltoids caused by rotating the thumbs inward in the overhead position.  

Making sure the Kettlebell handle is at about 45 degrees overhead with thumbs pointing back a bit,  the handle resting on the heel of your palm and your fingers relaxed, will help your structure handle the load more efficiently.

So what do you do about your sucky technique? Get a qualified coach; seek out the organizations that know their stuff and practice.  Put your time in with proper technique, always quality over quantity and progression may be slow but solid as hell. 

But wait!  Getting a coach and practicing proper technique seems like an obvious fix, but what if you just can’t get your shoulders in a sound overhead position no matter how loud your coach yells at you? That brings us to¦

Kettlebell Back Pain Cause #2. Your Mobility is Crap

For Kettlebell sport, the ultimate goal is to get the bell overhead. Many, many times. If you’ve trained for and have plenty of 10 minute sets under your belt, you can begin to grasp the importance of healthy shoulders and a healthy back.

It might not occur to  some, that for seasoned lifters, years of competing may not be all that healthy if mobility and asymmetries are not taken care of. 

Mobility must be created and maintained in order to set up the opportunity for continued stabilization and ultimately strength and stamina.

Your Shoulders

 Stacking weight overhead without shoulder mobility can be a recipe for disaster. That is, you will get some progress out of your presses and jerks, but you will ultimately have to, at some point, stop and deal with your limitations.

What’s worse is that you will have wasted time, will probably have to unlearn faulty movement, and pretty much start over. 

The proper alignment for an overhead position should allow you to visually draw a line through the center of the Kettlebell, your shoulder joint, hip joint, and mid foot. The inability to get in that position may be due to a tight upper back, neck and shoulders. 

You have to gain flexibility, release tight rotator cuff, lats, traps, and neck muscles.  We use Active Release Therapy, the Big Stick, and Wall Slides-a mobility favorite from Michael Boyle.

 Your Upper Back

Shoulder mobility can limit your ability to load overhead, and your upper back mobility-thoracic mobility-may be to blame as well. We want thoracic extension and rotation. The unfortunate “sit on your ass I in a desk since 1st-grade syndrome” may be against most of us.

I will often see extensive lordosis in the lower back (your tail tips up and your belly pooches out), a  forward head posture, and rounded shoulders. 

The ability for the spine to distribute load efficiently relies on your back, as a system being able to have the mobility and stability where it is supposed to be, and it is greatly limited by this dysfunctional posture. 

Thoracic spine mobility can be gained with the foam roller, lacrosse balls, the Big Stick, and exercises like light barbell behind the neck presses. My go t’s  include several T-spine mobility techniques like the partner push pull from Gray Cook.

Your Hips

Tight hip flexors can also cause low back pain. The psoas, and the iliacus are powerful hip flexors that pull on your pelvis, causing it to tilt forward (this is that tail tipping up and belly pooching out position again) .

This causes your hamstrings to lengthen or lockout long—making them harder to strengthen by the way!  And this causes an increase of lordosis in the low back,  causing that forward head posture and  related shoulder issues.

We foam roll, stretch, and add hip mobility to the program every day. One favorite stretch of mine is a simple quad stretch from Paul Chek.

Another excellent resource we use for all mobility issues is MobilityWOD.com.

But it doesn’t end there. This  mobility recipe for disaster usually also means that your abdominals AND your low back are weak as hell. If you spend a  lot of time  addressing  your mobility limitations like  a mad person— this can look like only 10-15 minutes EVERY DAY you will reap the benefits!

So what’s the nest step you ask?  Strength of course!  And strength matters because the stronger athlete will always win, period.  So let’s shed some light on the next possible cause for your low back pain.

Kettlebell Back Pain Cause #3: You Are Unstable & Weak

Your Lower Back is Weak

We get quality over quantity-slow the hell down in your training and master the proper techniques. And we get mobility before stability and strength because mobility is the foundation upon which an opportunity for stabilization and strength exists.

Remember, the body is good at compensating (this could also be seen as adapting) and overcoming imbalances. When it comes to your back being an ideal system, your low back; the lumbar spine should be stable, and your upper back; the thoracic spine should be mobile.

If there is a lack of integrity anywhere along this system such as immobility in the thoracic spine, the compensation can cause a hypermobile (and weak) low back. This instability can cause lower back pain and load bearing overhead might hurt you.

To fix this, work in some thoracic spine mobility every day and strengthen your low back. For back strength we focus regularly on overall strength training with Barbell squats, Deadlifts, good mornings, and back extensions.

These strength exercises are also great for increasing range of motion and symmetry. By the way, proper kettlebell lifting technique – swings and jerks – will strengthen and align your spine.

Your Shoulders are Weak

Your overhead position will be unstable and weak if you have mobility and alignment issues—the excess lordosis, forward head posture, and tight muscles in your hips, chest, and shoulders.

What you want is the ability to pack your shoulder, and stabilize a load, and maintain vertical proprioception. That’s a fancy word for your muscles and joints ability to right itself, stabilize, react and interact with the outside world.

Use corrective exercises, stretches, and strength exercises to target your weaknesses. I call this “tightening up the nuts and bolts” on your most prized machine your body.

This means greasing the grooves with sound movement patterns, incremental progressive loading, and conscious gradual progress. The purpose of corrective exercise is to magnify whatever your weak links.

One example of an exercise that can help you fix your weak shoulders is the arm bar.  We use the arm bar as one of many prep exercises for a healthy, stable shoulder, and everyone gets what they need out of it.

The key is vertical stability, and the ability to keep your shoulder stable while in motion. The Kettlebell is the best tool for the armbar because of the offset center.

The arm bar will not only mobilize the shoulder by stretching the chest muscles, but will strengthen the stabilizer muscles in the shoulder, increase thoracic mobility, and  build shoulder strength in all ranges of motion.

Lower back soreness can be greatly reduced by gaining mobility, stability, and strength in the shoulder. It is best used along with other exercises and techniques that increase range on motion and strength in the hips and upper back.

How to Perform The Arm Bar:

Here are some sample practices we put into daily preparation for shoulder mobility and stability, and thoracic mobility  and lower back strength for our kettlebell lifters.

These practice preps are performed before prescribed working sets, whether it be a strength, interval, or competition focused practice. Consistency is key to getting results,  and these can be done every day and should only take about 10-15 minutes.

Pain-Free Kettlebell Practice Prep 1:

A1: Foam roll hip, T-spine extensions
B1: Partner mobility rolls with the Big Stick-upper traps, lats x50-70
C1: T-spine mobility push/pulls and rib cage openers x 3-5 L/R
D1: Wall Squats x 10|
E1: Scorpion x 10
F1: Goblet Squats  (with 2 sec pause) x 10  x 1-3 sets
G1: Arm Bar x 1-5 reps L/R, hold for 5-20 belly breath
H1: Halos x 10 L/R

Pain-Free Kettlebell Practice Prep 2:

A1: Foam roll hip flexors, T-spine extensions
B1: Back Extensions  x 10-15 x 1-3 sets
C1: Front Lunge rotate x 10
D1: Cossack stretch x 10
E1: PVC shoulder rotations x 10
F1: Wall slides W’s to Y’s  x 10 x 2-3 sets
G1: Floor press + armbar to ½ or full TGU x 3-5 L/R
H1: Armbar to side press   x 1-5 L/R x 1-3 sets

Resistance bands are a portable training method that can be used to help reduce shoulder pain without the need for dumbbells or extra equipment.

By incorporating these exercises into your traditional resistance training session, you can strengthen your shoulders while simultaneously reducing shoulder pain.

These stretchy bands can be used to perform almost any exercise you would perform with a traditional dumbbell.

Not only are resistance bands great for strengthening your muscles, but they are also beneficial for prehab, helping you avoid injury in the first place.

Prehab is (preventative) resistance band training that can strengthen vulnerable areas throughout the body.

Using resistance bands for shoulder exercises can improve functional fitness all while decreasing shoulder pain in those areas that are injury prone.

As you dynamically warm up with resistance bands you are also getting a prehab benefit.

Resistance Band Shoulder Exercise #1: 1-Hand External Rotation

The 1-Hand External Rotation is a great way to target the small muscles of the shoulder that make up the rotator cuff. Rotator cuff muscles are important in shoulder stability, especially if your are experiencing shoulder pain from former injuries, such as dislocations and impingement syndromes.

Resistance Band Shoulder Exercise #2: 1-Hand Internal Rotation

The Internal (Medial) Shoulder Rotation exercise strengthens the rotator cuff muscles which stabilize the shoulder joint. This exercise targets the subscapularis muscle which is a very important muscle of the rotator cuff.

The rotator cuff muscles help to provide stability for the shoulder joint, increasing strength that will help reduce shoulder pain.

Resistance Band Shoulder Exercise #3: Underhand Pull Aparts

This is an excellent exercise that can be done at home for extra upper back work. This simple exercise works on scapular retraction (pulling the shoulder blades together) and reinforces good upper back posture.

Increasing strength in the upper scaps and other stabilizing back muscles can reduce shoulder pain significantly.

Resistance Band Shoulder Exercise #4: Lateral Raise

The Resistance Band Lateral Raise is an excellent movement for developing the middle head of the deltoid. Strengthening the deltoid muscle will increase the stability of your entire rotator cuff, decreasing the risk of pain.

Resistance Band Shoulder Exercise #5: Lying External Rotation

The Lying External Shoulder Rotation promotes scapular movement and stability and reduces the risk of shoulder injuries.

What Is The Rear-Delt Fly and What Are Its Benefits?

(See 00:29 in the video above.)

The rear-delt fly is the simplest and most direct way to train the rear deltoid—the little muscle on the back of your shoulder. You start with your arm in front of your body and you extend it out to your side.

Rear-delt flys are important because most people have lopsided shoulders. They sit staring at a computer or their phone all day, rounding their upper back, and that causes the posterior muscles to weaken and lengthen while the anterior muscles get tighter. If you’re a fitness fiend, you probably do too much pressing and chest work in relation to your rowing and rear-delt work, and that contributes to the imbalance. So rear-delt flys help to build up the back of the shoulder, which contributes to the appearance of bigger and more even shoulders overall. Rear-delt flys can help to prevent shoulder injury by restoring muscle balance, as strong rear delts help keep the shoulder joints centered, rather than pulled forward, which wards off shoulder injuries like an impingement.

How To Do The Rear-Delt Cable Fly Correctly

(See 01:23 in the video.)

There are several ways to do a rear-delt fly with cables, but the version that follows is the most straight-forward.

Step 1. Set both pulleys at an adjustable dual cable station to the height of your head. Grasp the cables themselves with your palms facing down, crossing one arm over the other, and stand with your feet between hip and shoulder-width apart. You may want to stagger your stance for extra balance. Step back a bit so you feel tension on the cables and a light stretch in your rear delts before you even begin the set.

Step 2. Brace your core. Now drive your arms straight out to your sides while keeping a slight bend in your elbows. You really have to do this as an arcing motion, as if reaching out for the walls around you. Stop when your arms are 90 degrees. 

Step 3. Lower the cables under control, and stop just short of where the weights touch down on the stack. You want to keep your rear delts working throughout the entire set, and letting the weight rest for a moment lets your delts rest too.

You can also do the fly using single-grip or D handles attached to the cables and your palms facing each other. This may bring a little more of your lateral delts into the exercise, but that isn’t a terrible thing. Ultimately, choose the setup and hand position that feels most comfortable to you and allows you to train the exercise hard and heavy.

How To Do The Dumbbell Rear-Delt Fly Correctly

(See 02:37 in the video.)

Without the tension of cables, you’ll have to adjust your body position to allow your rear delts to work against gravity. This can be done easily by bending at the hips so your torso faces the floor. Now when you perform the fly motion, your arms will be lifting up from vertical to 90 degrees to the floor, shortening the rear delt muscle completely.

Step 1. Hold a dumbbell in each hand and bend your hips back until your chest faces the floor. Keep a long spine as you do so to protect your lower back. Turn your hands so your palms face your legs.

Step 2. Raise the dumbbells out to your sides 90 degrees while keeping a slight bend in the elbows. Your torso should remain motionless.

Step 3. Control the descent and stop a little short of your arms being vertical. Again, you want to keep tension on the delts.

Note that this same motion can be done with cables as well, if you only have access to a station that has low pulleys, or won’t adjust to shoulder level.

If you have an adjustable bench, it’s a good idea to do the rear delt fly—with both cables or dumbbells—using the bench for support. The bench stabilizes your body for you, and that will allow you to focus more on the rear delts and give them a better stimulus. It will also force you to do the movement more strictly, as many people have a tendency to bounce their torso when doing dumbbell rear-delt flys.

What Muscles Do Rear-Delt Flys Work?

(See 03:31 in the video.)

No big surprises here. The rear-delt fly works—ta dah!—the rear deltoids. Your upper back muscles, such as the trapezius and rhomboids, will also get involved a little bit, but that’s why it’s so important to raise your arms out only to 90 degrees, where they’re in line with your sides. While it might seem like extending your arm back further will give you an even better contraction in the deltoid, you’re really just bringing the traps into the movement even more. The rear-delt fly is supposed to isolate the deltoids so you can focus on building up that muscle alone, so do it right and let the target muscles do their thing.

Is One Variation Better Than The Other? Who Should Do Which?

(See 04:05 in the video.)

OK, so here’s the big question: should you do the rear-delt fly with cables or dumbbells? Well, the advantage of a cable is that the resistance is constant throughout the whole range of motion. That means that even when your arms are in front of you, your deltoids are still going to be working pretty hard. You’ll notice that when you use dumbbells, this isn’t the case—the tension drops off the delts completely when your arms point toward the floor, and the fly feels the hardest at the end of the range of motion when your arms are extended at your side.

Either version is OK, and if you train at home or only have access to dumbbells, then the dumbbell rear-delt fly is what you’ll have to rely on to build your rear delt muscles. But if you can get your hands on a cable, it’s the better choice for a more complete rear-delt workout. Another good alternative would be exercise bands, which keep tension on the delts throughout the whole range.

How To Stretch Before Doing Rear-Delt Flys

Follow these five steps to better shoulder mobility—courtesy of Dr. Layne Palm (@laynepalmdc)—to warm up and stretch your shoulders before taking on any rear-delt workout.

Other Rear Delt Fly Variations

Rear-Delt Cable X Fly

(See 05:00 in the Rear-Delt Cable Fly video above.)

The rear-delt fly doesn’t always have to be done with your arms traveling to 90 degrees. Some trainers argue that if you perform the fly with a 45-degree arm path, you’ll be able to go a little further into shoulder extension and contract the rear delts even harder without getting the upper back involved. This point is debatable, but the rear-delt cable X fly is a worthy variation to experiment with.

Step 1. Set the pulleys of a cable station up high, at least to shoulder level. Grasp the cables themselves—you don’t need a handle—with a crossover grip, and step back so you feel some tension on the cables. Stagger your stance for balance.

Step 2. Extend your arms in a 45-degree path, as if drawing an X in the air, until your rear delts are fully shortened. (Your arms will be behind your body.) Keep your arms fairly straight, and don’t extend your elbows as you fly—that would turn the movement into more of a triceps exercise.

Rear-Delt Row

(See 05:45 in the Rear-Delt Cable Fly video.)

While a fly motion lets you work your rear delts without assistance from the back and biceps, it’s not the only way to train the rear delts. Rowing exercises certainly hit the rear delts as well, and you can emphasize them over the back muscles with a rear-delt row variation.

Step 1. Set an adjustable bench to a 45-degree incline and lie down with your chest against the pad. Grasp a dumbbell in each hand.

Step 2. Row the weights up with your elbows pointing 45 degrees out from your sides. Row until your upper back and rear delts are fully contracted, and then lower under control.

FYI, any row variation where the elbows are flared (as opposed to tucked near your sides) will recruit the rear delts significantly.

How To Fit The Rear-Delt Fly Into Your Workout

(See 06:45 in the Rear-Delt Cable Fly video.)

Rear-delt exercises in general are often left to the end of upper-body workouts, but if your rear delts are lagging, it’s a good idea to do them first in your session when you’re fresh and can give them your best effort. A few sets of rear-delt cable flys before you do any pressing or lateral deltoid work will help to bring your rear delts up fast.

In general, 2–3 sets of 5–10 reps is enough rear-delt training for any one workout. Do it twice a week with two different exercises. For example, one session could feature the rear-delt cable fly and the other the dumbbell rear-delt fly, or the cable X fly.

Rope Climbing Exercise #1: Seated to Standing Rope Climb

Hang a rope from a pull up bar and straddle the rope, seated on the ground. Climb up and down the rope one hand over the other. Use the assistance of your feet on the ground as much or as little as you’d like, depending on your skill level.

Rope Climbing Exercise #2: Towel Pull ups

Throw a gym towel over a pull up bar and do pull ups holding the towel in each hand. If you do not have a pull up bar, hang the towel from a barbell in a squat rack and perform the same with your feet on the ground. To make this more dynamic, pull the towel to either side of your head alternating sides.

Rope Climbing Exercise #3: Negative Pull Ups

Negative pull ups or chin ups are great for improving your pulling strength while working on your grip. Start with your chin over the pull up bar and lower yourself over a 5 count. This can be scaled by performing with your feet on the ground or progressed by holding weight between your ankles.

Rope Climbing Exercise #4: Lat Pull Downs

If you have sticky points in your pull up or rope climb a great way to get through them is by doing strict form lat pull downs with as much weight as you can for sets of 3-6 reps/

Rope Climbing Exercise #5: Rope Climbing

If you already have rope climbing in your arsenal, you can always increase your speed and efficiency by practicing them, these single movement can cost you the race! It is best to practice after a workout when you are already fatigued, as you will be in a race.

Rope climbing is one of the more challenging obstacles in a race. Don’t make the mistake of rushing to climb the rope, trying to save time. Even if you are confident on the rope, slow down when you approach it; take a couple breaths, wipe off hands of anything that might impede you and select a rope that doesn’t look too muddy from previous racers.

Top 3 Physical Attributes for Rope Climbing

1. Taller people have a bit of an advantage on the rope because they start higher and get a little more out of each pull.
2. Strong Lats to get that big pull
3. Callused or tough hands. Ropes and pull up bars are brutal on the hands. If you have been practicing you should be all set.

Functional training is all the rage at the moment and battle ropes, along with kettlebells, are leading the unconventional training movement in gyms across the country.

Using battle ropes improves strength and endurance by engaging the muscles of the entire body including the hands, forearms, shoulders, back, legs, abs, and core.

Once only thought of as a conditioning tool for elite athletes in high-performance centers, they’re now appearing in gyms across the country.

Although battle ropes offer a broad range of physical benefits, trainees face a lack of guidance on how to correctly program battle ropes workouts.

The following tips on setting up your battle ropes will provide you with a complete training regimen that goes beyond conditioning and gives you enough variations to keep your workouts fresh.

#1. Setting Up Your Battle Rope Anchor for Testing

Battle ropes are most commonly implemented for conditioning purposes.  Many trainees simply wrap them around a pole or tree and begin wave exercises.

When programming your workouts, it’s always a wise choice to include some measure or “test” to gauge your progress. This may be accomplished by simply counting the number of waves done within a given time frame, but this seems incredibly tedious and is very unrealistic.

A great battle ropes conditioning test involves wrapping the ropes around the squat rack and using the safety bar as a measuring point.

Count the number of times the ropes hit the safety bar or “rings the bell.” This conditioning test is an adequate benchmark in tracking your progress.

#2. Setting Up Your Battle Rope Anchor for Climbing

Athletes looking to increase upper body endurance can utilize battle ropes as a climbing tool. When attempting to use a climbing rope, you were limited to gyms with high ceilings.

Using battle ropes, all you need is a squat rack or a sturdy tree branch to integrate several pull-up and climbing techniques. Refer to the video at the beginning of the article to create a double loop climbing system to perform single rope climbs, L-sits or countless other pull up variations.

#3. Setting Up Your Battle Rope Anchor for Grip Strength

Few trainers realize the potential of battle ropes for grip and strength work.  Grab a heavy kettlebell and thread either end of the rope through the handle. Using the rope as a handle, as opposed to the kettlebell, further, develops functional grip strength.

This modification can be used for heavy rows, curls, or triceps extensions; allowing you to add or reduce the weight to your comfort level. This technique develops max effort strength and explosive power employing unconventional methods.

With a little imagination, the strength training programming possibilities are limitless!

#4. Setting Up Your Battle Rope Anchor for Dragging & Pulling Exercises

Dragging and pulling exercises are extremely useful for improving conditioning, developing strength and building explosive power. Typically associated with sled work, dragging and pulling implements can be applied using battle ropes and a few kettlebells.

To forge your “sled,”  place one end of the rope through the handles of the kettlebells leaving enough slack to create a knot. Using this simple knot you’ve effectively created a powerful dragging and pulling instrument.

#5. Setting Up Your Battle Rope Anchor on the Go

One of the many benefits of incorporating battle ropes into your training is versatility. Let’s say you lack a post or tree to bind your ropes around. If you have a kettlebell and multiple sandbags you can produce a battle ropes station on the fly!

Place one end of the line through the kettlebell’s handle, much like you would around a squat rack, lay the kettlebell down, place some sandbags or steelbells on top as a weight and you’re ready to go!

When you are performing Push Ups, you are really trying to keep in full balance, utilizing your entire body. Before you try to take on this challenge, here are the rules as well as how to perform a strict Push Up.

How to Do a Strict Push Up

• Begin in the Plank position with your arms straight and your hands under the shoulders with your core engaged and held tight.
• Keep your feet together (or as close as you can).
• The arms should be rotated so that the crease of the elbow faces forward.
• Keep the back straight and lower the torso to within about 2-4 inches of the ground (about the size of a clenched fist) while keeping the elbows close to the body.
• Extend at the elbows to return to the original position while maintaining a plank position throughout the entire movement.

The 2-Minute Max Strict Push Up Test

• Begin in the starting position of the Strict Push Up.
• Start the timer before the first rep (it would be best to have a partner start/stop the timer and count the reps).
• For a rep to count, you must go all the way down to within 2-4 inches of the ground and lock the elbows at the top.
• You can stop and rest any time during the 2 minutes, but only completely Strict Push Ups count towards your reps.
• Stop counting when the 2 minutes have elapsed.

How to Prepare for the Strict Push Up Test

• Begin by performing 5 sets of 10 Push Ups at least 4 times a week if you are a beginner, and 20 Push Ups if you are intermediate/advanced.
• At the end of the first week, perform the 2-Minute Max Strict Push Up Test.
• After the first week, begin performing the Push Up Test instead of the reps (start by substituting one of the rep days with a test day).
• The goal should be to perform the Push Up Test at least 3 times a week, while doing at least 5 sets of 20 Push Ups on the other days.
• 100 Push Ups goal in 2 minutes should be your goal (this is a standard for elite soldiers).

The Best Chest and Triceps Workouts for Building Muscle

But if you’re following an old-school bodybuilding split rife with supersets for these two muscle groups, well, you’re doing it wrong. You won’t just hinder your progress, you’ll open yourself up to injury. And, as you may have suspected, it’s hard to get big with your arms in a sling. With a properly structured chest and triceps workout, however, you can reap big benefits in strength and size. Here’s how to do it right.

Why Work Out Chest and Triceps Together?

The triceps work hard during all press variations, so it makes perfect sense from an efficiency standpoint to hit them in the same workout, maximize the pump, and keep your triceps progressing at the same rate as your pecs.

However, John Rusin, D.P.T., C.S.C.S. (creator of the Functional Power Training system), says you can’t pair these two muscle groups haphazardly. Specifically, lifters must be careful about using supersets—working two exercises back to back without rest—because fatiguing your triceps too early in the workout will only limit your pressing power.

“The golden rule of supersets is that they should make both movements better,” says Rusin, “not work to the detriment of both moves.” The problem is that a lot of guys will superset a lift like the dumbbell bench press with a triceps pressdown, which fatigues both the pecs and tri’s to the point where neither muscle group gets worked optimally. “In a pairing of five supersets like that,” says Rusin (which is typical in a bro split), “they’re shot after two. So they end up doing garbage volume”—sets that have no real training effect. “They have to use less weight, and their form goes bad.”

In short, if you’re going to train the chest and triceps together, the path to victory lies through straight sets of both chest and triceps exercises. That is, do all your chest work, and then your triceps exercises. Still, limited use of supersets—particularly late in the workout—does have a place for advanced lifters, which you’ll see in the workouts below.

Training the triceps ahead of chest is also out of the question.

“Every workout should be built around a KPI, or Key Performance Indicator,” Rusin says. “That’s true whether you’re training for the Olympics or general fitness.” In the case of a chest and triceps workout, the KPI would be a bench press or a pushup—a lift that you really need to get stronger on over time in order to see progress. Working triceps first would only limit your ability to do those lifts with your best effort and focus, and with maximum weight. (Side note here: you might be more concerned with getting bigger muscles than with the amount of load you can lift, but do remember that gaining muscle is based on progressive overload—you need to get stronger over time to drive muscle gains.) Choosing to start the workout with an exercise like heavy skull-crushers, for example, would not only be limiting to your chest training, but could also aggravate your shoulders and elbows.

Moreover, getting your pressing done first allows the triceps to ease into the workout, getting warmed up as an assistance muscle in your chest training and then ramping up to a finale where you hit the triceps with higher reps and leave the gym with a monster arm pump.

“From a sequencing standpoint, triceps training is very well tolerated late in a chest and triceps workout,” Rusin says. “The triceps have gotten maximal blood flow by that point,” and even though they’re a bit fatigued from locking out your elbows on pressing exercises, “you can use less weight to get the training effect.” According to Rusin, the main stimulus for growth in the triceps in a chest and tris session is the pump you get, not the mechanical stress of lifting heavy weights.

In short: By the time you’re done pressing, it won’t take much to push your triceps to the max, and that’s good news for your shoulders and elbows.

Chest and Triceps Anatomy

Here’s what’s under your skin in these two muscle areas.

Chest

– Pectoralis major. The largest muscle of the chest, pecs provide most of your pressing strength by drawing the arms forward and across your chest. The pec major has three portions that are sometimes thought of as being separate regions—the upper, middle, and lower pec—but they’re all one muscle. That said, certain exercises will stress one area over another to influence the pecs’ development.

– Pectoralis minor. Though it doesn’t have the visual impact of the pec major because it lies beneath the bigger pec muscle, it serves a stabilizing function and assists in scapular movement. It is best trained with dip variations.

– Serratus anterior. Located just below the pec major, these stabilizing muscles get their name from the fact that—on a lean, well-developed physique—they look like the edge of serrated knife.

Triceps

– Triceps brachii. As the name would imply, the triceps brachii is composed of three parts (but all are part of the same muscle): the long head, lateral head, and medial head. The long head and medial heads lie on the side of the arm that’s closest to the body, while the lateral head is on the outer side of the arm. All three heads work synergistically to extend the elbow and stabilize the shoulder joints, but the long head also helps to draw the upper arm down toward the body. As with chest, some exercises are better suited to work one head over the other, so you need variety in your triceps training.

The Best Chest and Triceps Exercises

Below are Rusin’s picks for the most effective movements for each muscle group (all of which he demonstrates in the workouts further down).

Best Chest Exercises

1. Pushup

“One thing that gets forgotten about, especially in old-school bodybuilding circles, is the pushup,” Rusin says. It may be unglamorous and old-fashioned, but Rusin says it’s “unbelievable for not only chest strength, but full-body functional strength.”

Unlike the barbell bench press, the pushup allows the shoulder blades to move freely, since they’re not pinned down by a bench. This adds a component of dynamic stability to the posterior (back) side of the body—something that can’t be done through pure isolation moves like flyes and cable crossovers, and helps build a more functional chest and upper back. Most guys treat pushups as a finisher, doing them for high reps at the end of a workout to burn out their chests, but Rusin prefers to make them a priority. You’ll get more out of the pushup, he says, if you load it with chains, sandbags, or a weight plate, and do sets of 5–15.

2. Dumbbell Bench Press

This go-to favorite for lifters of all stripes allows a full range of motion at the shoulders for a maximum stretch of the pecs. This is great for building muscle, but the fact that dumbbell pressing also allows natural rotation at the wrist is key for long-term growth and staving off injuries. Unlike pressing with a barbell, your joints can move through a path that’s right for them, rather than the one pre-determined by the bar your hands are fixed to. “They’re also great for making the mind-muscle connection,” says Rusin. That is, your ability to concentrate on the muscles you’re working to best activate them.

You can reap these benefits whether you’re pressing on a flat bench, at a slight decline of 10–20 degrees (tuck one or two plates under the foot of the bench), or at an incline of up to 45 degrees.

3. Barbell Bench Press

It’s a cliché, but Rusin says this time-honored measuring stick of upper-body strength should be a mainstay of any advanced lifter’s program, assuming you make a couple of tweaks (and can perform it without shoulder pain).

“The mistake that people make is that they bench with the same grip on the same bar on the same flat bench every time,” Rusin says. You need some variety with your barbell benching to keep your chest growing and avoid overuse injuries. Modest incline and decline angles work wonders to accentuate stress on the upper and lower sections of the pecs.

Change your grip every so often. “Most people will do well with a slightly narrow grip,” says Rusin. “Think of where your grip is strongest, and move it in an inch on each hand.” For most guys, this would be with your index fingers on the spot where the knurling (the jagged, criss-cross pattern on the bar) meets the smooth part of the bar.

Rusin says beginners should change up the way they bench every month. Advanced lifters can change it up as often as every week.

Best Triceps Exercises

1. Rope Pressdown

It’s the most popular triceps exercise, and also highly effective. However, too many people lean over the weight and rock into it as they’re extending their elbows. This uses the mass of the upper body to force the handle down and lift the weight up, which reduces activation of the triceps. This is why Rusin suggests doing pressdowns from a kneeling position. “There’s no hip involvement and no momentum,” he says. “Kneeling pressdowns isolate the triceps much more effectively.” Another tip: don’t just push down. “Drive your fists apart to get a little bit of shoulder extension,” says Rusin, “which targets the long head of the triceps.”

2. Overhead Triceps Extension

This move, done from a cable pulley set to head height, or with a band tethered to a power rack, places a maximum stretch on the long head of the triceps, which crosses both the shoulder and elbow, making it a key stabilizer for both joints.

3. Bench Dips

When done on a typical dip station with the body hanging between two bars and only supported by the arms, it’s natural to lean forward, placing most of the emphasis on the pecs and front deltoids. Dipping on a single bench is also a poor choice because of the stress placed on the shoulders. Instead, Rusin recommends setting up two flat benches parallel to each other—just far enough apart to fit your butt between them—and performing dips with a hand on each bench, feet on the floor, and your spine perfectly vertical (see the advanced workout below).

“Other dip variations can really piss off your shoulders,” Rusin says, “and it’s very hard to control spinal position between dip bars because there is no ground contact. But good things happen when the hands and feet are in constant contact.” Meaning: all the tension stays directly on the triceps. If you need external load to increase the difficulty, it’s easy enough to set a weight plate right on your lap.

How Many Chest and Triceps Exercises Should I Do?

It takes volume to grow, but total volume should be more of a function of frequency, or how many times you train in a week, than how many exercises, sets, and reps you can cram into a single training session.

“This is where bodybuilding splits fail,” says Rusin. “Because if you’re only hitting chest and tri’s once a week, I can almost guarantee you that you’re never going to optimally grow. Training once a week does little more than maintain.”

Training chest and triceps twice per week is a standard to which both beginners and advanced lifters should adhere. So if you train chest and triceps on a Monday, plan on hitting them again on Thursday or Friday. You can use the same exact routine, or employ some variables in grip, angle, and exercise selection each session.

Conversely, training chest and triceps more than twice per week—as some guys do to get ready for “beach season”—is just begging for a joint injury. You don’t need to do 20 different exercises for a muscle or hit it from every possible angle. Rather, says Rusin, “You need to get stronger at the KPI lift and you need to build in intelligent accessory volume.”

To that end, beginners should plan on doing four total chest and triceps exercises per session. Advanced lifters can aim for six to seven. Due to the triceps being active on pressing lifts (and the fact that they’re smaller muscle groups), you should generally do more chest work than triceps exercises.

How Many Sets and Reps Should I Do?

For just about every exercise of chest or triceps, Rusin likes 3–4 work sets (the real work you do, not warmup sets). But rep ranges fluctuate. You can go as low as 5 reps on heavy presses, and up to 15–30 reps for accessory work and isolation exercises—and possibly as high as 50 reps if you’re on your last set of the day.

As you approach your working sets on heavier lifts, Rusin prefers that ramp-up sets be in the same low-rep range you’ll use during the work set. He urges guys to resist the temptation to do more just because the weight is light. For instance, if you plan on using 90- or 100-pound dumbbells for work sets of 5 reps on the incline dumbbell bench press, you should warm up to it by doing a set using a pair of 30s for 5, and then a set with 65s for 5 (do two warm-up sets, bare minimum). The goal isn’t to engorge the muscle with blood before a heavy lift; it’s to train the movement pattern and prime your muscle fibers so that you can perform that pattern perfectly when exposed to a challenging weight. Strength coaches will typically refer to this as a “groove”—and you want to find the best one you can. Conversely, high-rep warmup sets will fatigue you and can reduce the amount of weight or reps you can handle on your main set of the day.

How To Stretch Your Chest and Pecs

Every workout should begin with a thorough mobility warmup that prepares your joints, tissues, and nervous system for the kind of training you’re about to do. Onnit Durability Coach Cristian Plascencia (@cristian_thedurableathlete) offers the following movements for prepping the chest and triceps.

How To Stretch Your Triceps

Beginner Chest and Triceps Workout Routine

Rusin likes to begin any chest session with an exercise that warms up the shoulders and upper back. The face pull will help set your shoulders for strong, safe pressing, so don’t skip it. After that, you’ll train the chest with low and high reps to recruit the widest range of muscle fibers, and finish off with a grueling triceps hit.

High-Angle Face PullSets: 4  Reps: 15  Rest: 60 sec.

Step 1. Set a cable pulley to head height or tether a resistance band to a power rack at the same height. If using a cable, attach the rope handle to the pulley.

Step 2. Stand straight and, holding the rope attachment or band with both hands, pull toward your face. Squeeze for a second in the fully contracted position, and then return to the starting position.

2. Dumbbell Bench Press

Sets: 3  Reps: 5–8  Rest: 60 sec.

Step 1. Lie on a flat bench holding a pair of dumbbells at your shoulders. Your palms can face toward your feet, or in toward your sides, if that feels better for your shoulders.

Step 2. Press up to a full extension of your elbows, squeezing your pecs as you lift. Make sure that, when you lower the weight to the bottom position, you feel a stretch on your pecs at the bottom.

3. Loaded Pushup

Sets: 3–4  Reps: 10–15  Rest: 30–45 sec.

Step 1. Get into pushup position with your hands shoulder-width apart and legs extended straight behind you at hip-width. Tuck your pelvis slightly so it’s perpendicular to the floor and brace your glutes and abs. Have a partner place a weight plate, chain, or sandbag on your back for added resistance.

Step 2. Lower your body toward the floor, tucking your elbows close to your sides as you descend.

Step 3. When your chest is an inch above the floor, press back up, spreading your shoulder blades apart at the top.

4. Kneeling Rope PressdownSets: 3–4  Reps: 15–30  Rest: 20–30 sec.

Step 1. Attach a rope handle to the pulley of a cable station. Grasp the ends of the rope and kneel on the floor facing the station.

Step 2. Keeping your elbows close to your sides, extend your elbows and drive your fists apart at the bottom of the rep as you squeeze your triceps hard. Hold for a moment, and then lower the weight. Allow your elbows to drift forward a bit at the top of the movement to put a stretch on your triceps.

Advanced Chest and Triceps Workout Routine

More experienced lifters need to warm up even more thoroughly than beginners, so Rusin prescribes a three-exercise shoulder blast first thing in the session to prep your pressing muscles. Then it’s on to some heavy benching and triceps supersets to flood the back-arms with blood.

1. Rusin Banded Shoulder Tri-set

Sets: 3  Reps: 10, 10, 10  Rest: 30–45 sec. (after the third exercise)

A tri-set is a series of three exercises. Do one set of 10 reps for each in sequence before resting.

A) Band-Over-And-Back

Step 1. Hold the ends of a resistance band in each hand. Move your hands away from each other so there is no slack in the band.

Step 2. Keeping your elbows extended, lift your arms overhead and behind your body so that the band touches your lower back. Then bring the band back in front of you. That’s one rep.

B) Face Pull

See the beginner’s workout above.

C) Band Pull-Apart

Step 1. Hold a resistance band straight out in front of you with your hands shoulder-width apart.

Step 2. Keeping your elbows straight, stretch the band by moving your fists out 90 degrees to the sides of your body; the band should stretch across your chest. 

2. Incline Barbell Bench Press

Sets: 3–4  Reps: 5  Rest: 60–75 sec.

Step 1. Set an adjustable bench to a 30- to 45-degree angle and lie back on it. (Set up in a power rack if you’re training alone, so you can set the spotter bars to just below your chest to catch the barbell if you can’t press it up.) Place your hands about shoulder-width apart on the bar.

Step 2. Lower the bar to the upper half of your chest, tucking your elbows 45-degrees on the descent.

Step 3. Press the bar to lockout.

3. Decline Dumbbell Bench Press

Sets: 3–4  Reps: 12–15  Rest: 45–60 sec.

Step 1. Create a slight decline by resting the foot of the bench on one or two weight plates. Lie back on the bench holding dumbbells at your shoulders.

Step 2. Press the weights to full extension of your elbows. Lower them back down until you feel a stretch in your pecs. Though the video above doesn’t depict it, Rusin suggests putting your feet on the bench to avoid an extreme arch in your spine. This can be dangerous if you’re a taller individual and place your feet on the floor.

4. Superset

Perform a set of the overhead triceps extension and then the loaded pushup before resting 45 seconds. Repeat for four total supersets.

A) Overhead Triceps Extension

Reps: 15–20  Rest: 0 sec.

Step 1. Attach a rope handle to a cable pulley set to head height, or use a resistance band set to the same height. Hold the rope or band with both hands and face away from the anchor point.  Step one foot forward and bend your hips slightly, angling your torso forward and allowing your arms to raise over your head with your elbows pointing forward.

Step 2. Without moving your upper arms, extend your elbows to full lockout. Lower the weight, getting a stretch on your triceps in the bottom position.

B) Loaded Pushup

Reps: 15­–20  Rest: 45 sec.

See the beginner’s workout above.

5. Dip Between Benches

Sets: 3–4  Reps: 15–20  Rest: 45 sec.

Step 1. Set two flat benches just far enough apart so that your butt can fit between them. Sit between the benches so that your hands can hold the edge of each bench without reaching backward, which would cause undue stress on your shoulders. Bend your knees and plant your feet flat on the floor.

Step 2. Lower your body between the benches until you feel a stretch on your triceps. Press up to a full lockout. For a greater challenge, you can load the exercise with a weight plate, sand bag, or chains on your lap.

See the companion piece to this article, “5 Killer Back and Biceps Workouts for Building Muscle,” for complete upper-body muscle gains.

Don’t believe us? A 2016 study from McMaster University in Ontario gathered 49 college-aged guys who all had several years’ experience lifting weights. Half the subjects trained light, using just 30–50% of their one-rep max on exercises for sets of 20–25 reps. The other half went heavy, using 75–90% of their max for sets in the 8–12 rep range. Both groups trained as hard as they could, taking their sets to failure—the point at which they couldn’t do another rep. Lo and behold, after 12 weeks, the muscle and strength gains between the groups were virtually identical.

If your shoulders already ache from years of heavy training, you no longer have a gym membership that provides access to heavy duty equipment, or you find yourself quarantined with little more than a light pair of dumbbells, or your bodyweight alone, you can still build cannonball-sized delts that make your upper body look broad and your waist tiny. And you can do it in your own home.

How To Stretch Your Shoulders Before A Workout

Onnit Durability Coach Natalie Higby (@nat.trill.fit on Instagram) offers these two mobility drills to increase range of motion and stability in your shoulders and upper back.

The Best Bodyweight Shoulder Workout

This routine requires only your bodyweight, and uses careful exercise sequencing to exhaust the delts front to back. It allows you to train your shoulders with the heaviest, most challenging exercise when they’re well warmed up and activated, reducing the risk for injury while maximizing muscular tension without the need for heavy loading.

The prone snow angel serves as a warmup, activating the full spectrum of delt muscle. From there, the sliding lateral raise offers a much harder but more joint-friendly version of the classic shoulder isolation move, since your shoulder has to lift your whole body on every rep. Next is the modified handstand pushup, which simulates a heavy overhead press. Finally, you’ll finish with the plank with shoulder tap—a hard balancing act that will once again ask your delts to support your body weight, and your core to prevent you from falling.

Directions
Perform the exercises as straight sets, completing all sets for one move before going on to the next. Except where otherwise noted, always leave two reps in your tank on every set, for the sake of safety. In other words, if you feel you have 15 reps in you, perform only 13. Seek to improve your performance by one rep each time you repeat the workout.

1 Prone Snow Angel

Sets: 3  Reps: 10–15  Rest: 45 sec.

Step 1. Lie on your chest on the floor and brace your core. Extend your spine to raise your chest off the floor slightly, and raise your hands overhead.

Step 2. Extend your arms out to your sides and draw them down, rotating your palms to face the ceiling. Continue until the back of your hands touches the small of your back.

Step 3. Rotate your hands back and reach your arms overhead again. It should look like you’re making a snow angel upside down. That’s one rep.

2 Sliding Lateral Raise on Wall

Sets: 3  Reps: Work for 40 sec.  Rest: 45 sec.

Step 1. Stand next to a wall or other sturdy surface that can support your body weight. Bend your elbow 90 degrees, and draw your shoulders back and downward. Brace your core.

Step 2. Lean against the wall with the outside of your forearm. Raise your arm, sliding it up the wall so it moves your torso more upright. Control the movement so it’s smooth. When your upper arm is 90 degrees to your torso, reverse the motion. Continue performing reps for 40 seconds, and then switch arms and repeat.

3 Modified Handstand Pushup

Sets: 3  Reps: 8–10  Rest: 90 sec.

Step 1. Rest your feet on a bench, chair, or other stable surface, and place your hands on the floor, shoulder-width apart. Walk your hands back while bending your hips and driving your butt up into the air so that your torso is as vertical as possible.

Step 2. Lower your body until the top of your head touches the floor, and then press back up.

If that’s too hard, simply perform a pushup on a very steep incline. If it’s not challenging enough to stay in the 8–10 rep range, try a handstand pushup against the wall.

4 Plank W/ Shoulder Tap

Sets: 2  Reps: As many as possible  Rest: 45 sec.

Step 1. Get into pushup position with your hands at shoulder width. Brace your core.

Step 2. Hold the position as you tap one shoulder at a time with the opposite hand. Avoid any twisting at the shoulders or hips.

The Best Shoulder Workout for Light Dumbbells

High reps and short rest periods can always substitute for heavy weights. This workout is so fast-paced and burn-focused that a strong man could literally do it with his mom’s dumbbells, or maybe even a pair of water bottles. Another cool feature: you don’t even have to stand up to do it. Sit on the edge of a bench and move from one exercise to another. You’ll start with dumbbell raise variations to pre-exhaust the delts, and then finish with an overhead press to burn them out. Doing the press first wouldn’t be very challenging with light weights, but placed so far back in the workout when you’re already fatigued, whatever weights you have access to will be more than heavy enough.

Directions
Perform the exercises as a circuit, completing one set for each in sequence without rest in between. So you’ll do one set of the Y raise, then immediately go on to the lateral raise, rear-delt swing, and so on. Afterward, rest two minutes, and then repeat the circuit once more.

1 Y Raise

Reps: 10–15

Step 1. Sit on a bench with a light dumbbell in each hand. Bend at the hips so that your torso is 45 degrees, but keep your head, spine, and pelvis aligned.

Step 2. Raise your arms in front of you and slightly out to the sides, as if making a Y shape.

2 Seated Lateral Raise

Reps: As many as possible

Step 1. Sit up straight with your arms at your sides. (You may keep a slight forward lean if that feels better for your shoulders.)

Step 2. Raise your arms out 90 degrees with your palms facing down.

3 Rear-Delt Swing

Reps: As many reps as possible

Step 1. Bend forward at the hips again, as far as you can while keeping a long spine and your lower back flat.

Step 2. Use momentum to raise your arms up to 90 degrees, so you’re performing a swinging motion. Control the descent, and use momentum to begin the next rep.

4 Rear-Delt Row

Reps: As many as possible

Step 1. Staying bent forward, turn your palms to face down.

Step 2. Row the weights with your elbows pointing outward until your upper back is fully contracted.

5 Arcing Overhead Press

Reps: As many reps as possible

Step 1. Sit upright and brace your core. Raise the weights to shoulder level with your palms facing forward.

Step 2. Press the weights overhead in an arcing motion, stopping short of locking out the elbows.

The Best Arm Workouts For Getting Toned and Losing Fat

Whether you’re entirely new to lifting or are just looking to add more definition to your arms, we’ve got the master list of exercises and workouts you need to do for beautiful lines from your shoulders to wrists.

The Best Arm Exercises for Women

First, let’s clear up a popular misconception. Your muscles and your skeleton are structurally very similar to a man’s, so the same kinds of exercises your boyfriend uses to work his arms will work for you as well. By the same token, they won’t give you arms like his. Women don’t have the same levels of testosterone that men do, so building mountains of muscle just isn’t a big risk.

However, this isn’t to say that copy and pasting your man’s arm routine will optimize your development. There are some specific movements we bet will help you reach your arm goals a little more efficiently than doing just any old curl or triceps extension.

The following are my favorite arm exercises to program for women.

Dumbbell Shoulder Press Exercise

When a woman sees another lady with great arms, what she notices first are her shoulders. Having round, smooth caps on top of your toned arms gives the entire arm a more complete look. Plus, shoulder work contributes greatly to overall upper-body strength.

Because it’s a compound movement, a dumbbell shoulder press works a lot more muscle than just curls or extensions alone. An overhead press activates muscle at the shoulder joints and the elbows, so it works the triceps as well as the deltoids, and lets you handle heavier weights—another factor in recruiting more overall muscle. When you do them standing, your core also gets activated.

If you don’t already have a day dedicated to shoulder training, or do a few shoulder exercises during the week, add shoulder presses into the mix. You can throw them into any upper-body workout, or use them to start off an arm day.

Step 1: Stand with your feet shoulder-width apart with a slight bend in your knees. Bring the dumbbells to collarbone height, with your elbows in front of your body, palms facing forward.

Step 2: Engage your core and use your shoulders to press the weight over your head. At the top, ensure you’re completely locked out by bringing your head through so your ears are next to your elbows.

Step 3: Slowly bring the weights back down to collarbone level. As you bring the weights down, don’t relax. Keep everything engaged through the entire set.

Technique Tips: You may feel yourself arching your back to get the weights up. Refrain from doing this. Squeeze your butt as you press and think about keeping your ribs pulled down and core tight. Don’t allow the dumbbells to float away from your body at the top of the movement. Keep them on top of your shoulders.

Face Pull Exercise

Many people fail to train all the parts of the shoulders evenly, and that can lead to imbalances that cause injury. The deltoid muscle has three heads—front, middle, and rear—and most shoulder exercises hit the front and middle while the rear delt (on the back of the shoulder) gets neglected.

The face pull focuses on the rear delts and upper back, improving posture so that your shoulders, arms, and chest all look more prominent.

Step 1: Set the pulley on a cable machine to eye level or above. You can use a rope attachment or two single-grip handles. If you don’t have a cable station, attach a band to a sturdy object instead.

Step 2: Hold the handles in each hand with your thumbs facing each other. Step away from the machine so your arms are extended and take a staggered stance. This is where you’ll start.

Step 3: Pull the handles toward your face. They should finish at your forehead or jaw. Hold the end position (your upper back fully contracted) for a second and then return to the starting position.

Technique tips: Try not to move any part of your body other than your shoulders and elbows. Choose a weight that’s challenging but allows you to perform smooth reps.

Pushup Exercise

As mentioned above, pressing/pushing of any kind will engage your triceps, but I like to use the pushup whenever possible, because it gives you so much bang for your workout buck.

You don’t need any equipment and it strengthens your entire upper body and core, and the closer together you place your hands, the more emphasis you place on the triceps.

I also like programming pushups for women because they are so easily scalable. If they’re difficult for you, you can put your hands on a bench or a chair so your upper body is on an incline. That will reduce the amount of bodyweight you have to lift. If you want to make pushups more difficult, elevate your feet on a chair or bench.

Step 1: Lie on the floor on your stomach. Place your hands under your body, about shoulder-width apart. Flex your feet so your toes are on the ground and your heels are in the air.

Step 2: Tuck your tailbone under so your pelvis is perpendicular to the ground. Brace your core, squeeze your legs, and press your upper body off the floor until your elbows are completely extended. Keep your arms in close to your sides. Slowly lower until your chest is just above the floor to begin the next rep.

Technique tips: Don’t allow your lower back to sag toward the floor. Keep your abs braced like you’re about to take a punch to the gut, and squeeze your glutes.

 Overhead Cable Triceps Extension

Your triceps have three heads (hence the “tri” in the name). This movement is great for training the long head, which runs down the innermost side of your arm and provides most of the muscle’s strength. Using a cable helps keep tension on the muscle throughout the range of motion, so even when your arms are locked out, the triceps are still working.

Step 1: Attach a rope handle (or two single-grip handles) to the top pulley of a cable station. Grasp it with both hands and face away from the station, reaching your arms overhead with elbows bent. You should feel a slight stretch in the muscles. Stagger your stance for balance.

Step 2: Extend your elbows to lockout, and control their return to the starting position.

Technique tips: Don’t let your lower back arch as you do this movement, and try not to move anything other than your elbow joint!

Hammer Curl Exercise

Hammer curls hit the brachioradialis, the main forearm muscle. This area tends to be underworked because people like to favor the biceps, and stronger forearm muscles help to stabilize the elbow joint, reducing the risk of injury—especially if you do activities outside the gym like golf or tennis.

Step 1: Stand with your feet shoulder-width apart and make a slight bend in your knees. Hold a dumbbell in each hand, your palms facing each other.

Step 2: Keeping that same neutral grip (palms facing in), bend your elbows and bring the dumbbells up as you would a hammer. You should feel your biceps flex as you do this. When the top of the dumbbell gets to about shoulder-level, lower it back down to the starting position. You can lift with both arms at the same time, or alternate arms.

Technique tips: It can be really easy to throw your hips, lower back, and even your shoulders into this exercise in order to move the dumbbell. Engage your core and squeeze your butt to keep everything but your arms still.

Barbell Curl Exercise

Barbell curls are a solid, basic movement that works the biceps completely. Just remember to keep your elbows from coming up and away from your body. To ensure that the biceps do the work and not the front deltoids, keep your elbows at your sides.

The advantage to using a barbell over dumbbells is exposing your muscles to heavier loads. But if a straight bar bothers your wrists or elbows, you can get the same training effect from an EZ-curl bar (the bar with waves in it so that when you grip it your wrists are at an angle).

Step 1: Stand with your feet shoulder-width apart and make a slight bend in your knees. Hold the barbell with your palms facing up, hands shoulder width.

Step 2: Engage your core, squeeze your butt, and bend your elbows to bring the barbell up to shoulder level. Squeeze your biceps at the top, and lower back down.

Technique tips: As you get tired, you may feel like swinging the weight up. Keep good form. End the set before your technique breaks down.

How To Stretch Your Arms

Just like you’d do before any other workout, it’s important to warm up your arms before you train them. A good warmup will prime your muscles for the work they’re about to do and help to prevent injury. Use these two mobility drills from Onnit’s Durability Coach, Cristian Plascencia, before any arm training.

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Get Toned With These Arm Workouts

The best arm workout for you depends on your goals and experience level. Choose from the options below to find the right routine.

Beginner Arm Workout

If you’re fairly new (or brand new) to the gym, your priority should be to strengthen your biggest muscle groups. It’s a matter of efficiency: by concentrating on improving overall upper-body strength with compound exercises that let you lift heavy and work several muscles at once, you’ll see growth everywhere. At this stage in your training, you don’t need any direct arm work to get results.

Skeptical? The purpose of the biceps and triceps is to flex and extend the elbow. When you flex your arm (bend your elbow), you can feel your biceps contract. When you extend your arm (make it straight), you can feel your triceps contract. This means that doing any pulling or pressing motion will activate those muscles. So doing lat pulldowns and rows—primarily back exercises—will work your biceps just like curls do. Likewise, pushups and bench and shoulder presses will train your triceps.

This workout is organized with supersets (marked A and B). You’ll do two exercises back to back, and after you’ve completed one set of each, rest. Supersets get your heart rate up, so you can also burn fat while you’re lifting. It’s a win-win!

Superset 1

1A Lat Pulldown

Sets: 3–4  Reps: 12–15  Rest: 0 sec.

https://www.youtube.com/watch?v=RNfsWdtg1Mo

Sit at a lat pulldown station, and secure your knees under the pads. Grasp the bar with hands at shoulder width and your palms facing forward. Pull the bar to your collarbone, and control its path back up.

1B Dumbbell Shoulder Press

Sets: 3–4  Reps: 12–15  Rest: 1–2 minutes

See the directions above.

Superset 2

2A Bentover Row

Sets: 2–3  Reps: 10–12  Rest: 0 sec.

Place a barbell on a rack set to about hip level. Grasp the bar with your hands at shoulder width, and pull the bar out of the rack. Step back, and set your feet at hip width, holding the bar at arm’s length against your thighs. Take a deep breath, and bend your hips back—keeping your head, spine, and pelvis aligned. Bend until your torso is nearly parallel to the floor. Draw your shoulder blades together as you pull the bar up to your belly button.

2B Pushup

Sets: 2–3  Reps: 10–12  Rest: 1–2 minutes

See the directions above.

Superset 3

3A EZ-Bar Curl

Sets: 2  Reps: 12  Rest: 0 sec.

See the directions above.

3B Overhead Cable Triceps Extension

Sets: 2  Reps: 12  Rest: 1–2 minutes

See the directions above.

Arm Day Workout

This workout is for you gals who have been lifting consistently for several months or more and want to target the arms more directly. As I said before, in my experience, women who want nice-looking arms really have to start with the shoulders, so while you’ll do curls and extensions here, I’m also adding some shoulder work too.

If you already have a shoulder day, you can cut back on the reps and sets on the shoulder movements, or just make sure you give yourself two or three days between your shoulder day and this workout.

For this workout, we’re just going to do all the sets and exercises straight through. Meaning, you’ll start with the face pull and do all the sets for it before moving on to the dumbbell front raise, and so on. Focusing on one exercise at a time helps you avoid excess fatigue and lets you use heavier weights.

Rest as necessary, but I suggest limiting your rest to 60 seconds between sets.

Face Pull

Sets: 4  Reps: 12

See the directions above.

Dumbbell Front Raise

Sets: 4  Reps: 12

Stand holding a pair of dumbbells at arm’s length in front of you. Draw your shoulder blades down and together (think: “proud chest”) and raise them up in front of your body to shoulder level. Keep a slight bend in your elbows.

Hammer Curl

Sets: 3  Reps: 10 (each arm)

See the directions above.

Barbell Curl

Sets: 3  Reps: 12, as many as possible

See the directions above. Perform two sets of 12 reps, and then reduce the weight by 10% and do as many reps as possible.

Overhead Cable Triceps Extension

Sets: 3  Reps: 15

See the directions above.

Bench Dip

Sets: 3  Reps: As many as possible

Stand in front of a bench and place your hands on it behind you. Extend your legs in front of you and lower your body until your upper arms are parallel to the floor. Press into the bench to extend your elbows.

Arm Finisher Workout

If you’re an experienced trainee already on a full-body or upper body/lower body split, this arms finisher is the perfect way to end it.

The point of this workout is to add a little bit of extra work to your arms without having to radically overhaul your workouts. Throw this mini-routine on at the end of any workout you do twice per week.

Choose any biceps and triceps exercise. For example, barbell curls and overhead cable extensions. Now do countdown sets for each, starting at 10 reps.

So you’ll do 10 curls and then 10 extensions with no rest in between. Then you’ll go back to the curls and do 9 reps, and then extensions for 9 reps. Continue all the way down to 1 rep for each exercise.

It will look like this:

Curl x 10 reps

Overhead Cable Triceps Extension x 10 reps

Curl x 9

Overhead Cable Triceps Extension x 9

Curl x 8

Overhead Cable Triceps Extension x 8¦

Curl x 1

Overhead Cable Triceps Extension x 1

At-Home Workout

If you train in a home gym (or your living room, with the coffee table pushed out of the way), all you need for a great arm workout is a single dumbbell or kettlebell.

To do this workout, you’ll go through a set of each exercise, one after the other, without rest. You’ll rest after you’ve completed one full round of the exercises. Do 3­–4 rounds, resting up to 2 minutes between rounds.

Decline Pushup

Reps: 8–10

Set up as you would to do a normal pushup, but rest your feet on a bench or other surface so they’re elevated.

Plank Walkout

Reps: 10

From your pushup position, keep a long spine and your core braced. Walk your hands forward as far as you can without letting your lower back sag toward the floor. Walk back. That’s one rep.

One-Arm Dumbbell Row

Reps: 10 (each arm)

Rest your left knee and hand on a bench or chair and grasp a dumbbell with your right hand. Let the weight hang straight down. Retract your shoulder and row the dumbbell up to your side. Lower the weight back to the starting position.

One-Arm Z Press

Reps: 8 (each arm)

Sit on the floor with a dumbbell in one hand at shoulder level and your legs extended in front of you. Keep your torso as upright as you can and press the weight straight overhead.

Bench Dip

Reps: 15

See the directions above.

Superman Row

Reps: 10

Lie on your belly on the floor holding a light weight in each hand (or your bodyweight alone may be enough). Extend your arms overhead. Squeeze your glutes and raise your torso off the floor as high as you can and pull your arms down, bending your elbows and drawing them to your sides as if doing a lat pulldown.

How To Lose Arm Fat

Unfortunately, you don’t get to decide where your body will lose fat from first. Where you gain and lose weight has a lot to do with your genetics, and can be influenced by health issues. So if you suffer from a little extra arm flab that waves at people whenever you do, there’s no workout you can do to specifically target and destroy it.

However, by gaining muscle and revamping your diet, you can firm up your arms and lose the fat that currently covers them. For guidance on eating better, see these other articles on the keto diet and the caveman diet (also great for cave-females).

Remember also that shapely, toned arms can only come from resistance training, and lifting weights is the best form of resistance. Further, results come from lifting weights that are heavy. You need to be expending effort as you lift, not just throwing around reps with a soup can in each hand.

As I mentioned in the beginning, most women don’t have the hormone profile to build muscle like men do, so heavy lifting won’t result in so-called “manly” arms. Also, building muscle is flat out really hard to do, whether you’re a woman or a man. Don’t make it harder than it has to be by challenging yourself any less.

Here’s the thing about how building muscle and burning fat works. Muscle takes up a lot of energy to create and to retain. That energy comes directly from the food you eat and the calories you’ve already stored. If you work on building muscle, and you’re not overeating, your body will have no choice but to oxidize fat to help grow and maintain your muscles. Your metabolism will be elevated all day long, even when you’re relaxing on the couch.

That’s one of the best parts about having more muscle mass: you can burn fat even when you’re doing a whole lotta nothing.

Why Do People Usually Work Out Back and Bis or Chest and Tris?

Back and biceps is a common workout pairing, as is chest and triceps… so what’s with this chest and biceps idea? To understand why these are popular options, let’s back up a bit and look at the whole idea of workout splits.

A workout split is the way in which you break up the muscle groups you train over the course of a week. One of the most common splits among lifters of any kind (regardless of their goals) is the push-pull, wherein you train the muscles that perform pushing movements one day and pulling movements on another. A push day, for instance, could train the chest and triceps together—or chest, shoulders, and triceps—because all of these are involved in pressing exercises of any kind.

A pull day would target the back and biceps directly, and may also include some extra work for the rear delts and forearms as well, since all these muscles are recruited for row and pulldown movements. (Legs may be trained on a third workout day, or they may be split up and added to the push and pull days. For example, you could train quads and calves on the push day and hamstrings and glutes in the pull workout.) There are many benefits to this kind of programming.

For one thing, training two or three body parts at a time allows you to focus on just a few areas, as opposed to the whole body, which saves you energy and time, and it lets you direct more effort into each exercise and muscle group. For another, each workout works totally separate muscles, so you don’t have to worry about training a body part again (however inadvertently) the day after you just worked it—for example, it’s not a great idea to train triceps the day after chest and/or shoulders, because the triceps will still be recovering from the pressing you did.

The push-pull split is also a very convenient, intuitive way to train. On push day, for instance, you’d typically start by training the biggest muscles first, and work your way down to the smaller ones. So you could do bench presses for chest, overhead presses for the shoulders, and finish with triceps extensions for the tris. The chest exercises warm up your shoulders and triceps, so the rest of the workout flows smoothly. You won’t need many warmup sets by the time you get to your triceps exercises. All the muscles that perform related functions get worked on the same day, and therefore don’t need to be worked again for a while. (I.e., you don’t need separate days for chest, shoulder, and triceps training.)

The same goes for back and bis. Back exercises work the biceps and forearms automatically, so you might as well finish the workout with some direct arm work while those smaller muscles are warmed up and ready.

Why Train Chest and Biceps Together?

Push-pull splits are perfectly fine, but, like any split, they can have their drawbacks. One argument against the push-pull split is that, because the shoulders work to support the chest and the triceps are trained in all pressing movements, the delts and tris can get fatigued from the chest work, limiting your ability to train them with the heaviest possible weight and the greatest focus.

In other words, by the time you get to triceps, you’re tired, and not able to train them as hard as if you were fresh. The same goes when biceps are trained after back. If your goal is to drastically increase your strength or muscle in these areas because they’re lagging, the push-pull split may not be ideal, particularly if it’s the only split you’ve followed for years.

Pairing the biceps with chest eliminates any carryover fatigue. Since the biceps really aren’t involved with pressing exercises (well, they are as a stabilizer, but not to a degree that causes real fatigue), you can train them when they’re very fresh. “I think a great change of pace is to group together muscles that are not synergistic,” says Jonny Catanzano, CES, an IFBB pro bodybuilder and coach to physique competitors as well as recreational lifters (@jonnyelgato_ifbbpro).

Catanzano points out that since the pecs and biceps don’t compete at all, you can do sets of each in alternating fashion. (Note: this is sometimes called supersetting.) For instance, do a set of bench presses, rest briefly, or not at all, and then a set of curls. Your chest can rest while you work your biceps and vice versa, so your workout moves along at a brisker pace while each muscle gets a little extra time to recover.

A study in the Journal of Strength and Conditioning Research found that, when lifters alternated sets of unrelated muscle groups, they saved workout time and were able to lift more overall weight. “Practitioners wishing to maximize work completed per unit of time,” said the study authors, “may be well advised to consider [paired set] training.”

If you train chest and biceps together, it would make sense then to have a back and triceps day, or do a shoulder and triceps day and train back by itself on a third upper-body day in the week. “This kind of split is a good idea for anyone who considers their arms to be a weak point,” says Catanzano. The biceps will be fresh when you train them with chest, and the triceps will be able to handle more load if worked with back or shoulders, so the extra stimulus should produce gains.

One caveat here is that while the biceps don’t compete with the pec muscles, they do overlap with back—remember, any back work you do will work the biceps to a degree by default. So it’s best not to train back the day before or after a chest and biceps workout. You shouldn’t do triceps a day before or after either, because you’ll have worked them when you hit chest.

Dorian Yates, a six-time Mr. Olympia and widely considered one of the cleverest bodybuilders when it came to program design, used this very split himself (as laid out in his book, Blood and Guts). Yates trained delts and triceps on Monday, back on Tuesday, and took Wednesday off. He then did chest and biceps Thursday, legs on Friday, and took Saturday off. On Sunday, the cycle repeated. (Notice how Yates spaced out the chest and biceps day in his training week.)

Such a training split will probably require you to take a day off every third day or so, as Yates did, but that’s OK. You won’t be able to train each muscle group quite as frequently as you would following the classic push-pull split, but it will be frequent enough to elicit growth.

In its 2021 position stand on muscle-growth training, the International Universities Strength and Conditioning Association reported that the training frequency needed for a muscle to grow may be only one session per week—provided that a minimum of 10 working sets (not including warmups) are performed for the muscle area. As 10 hard sets can be difficult to achieve in one workout, many coaches recommend training a body part twice every seven days to get adequate volume—so chest and biceps workouts as prescribed in the split above (repeated every 6 days) would suffice just fine.

The Science of Chest and Biceps Training

“When approaching chest training, I try to focus on different angles to place tension on the different heads of the pec major muscle,” says Catanzano. Flat pressing, or exercises where your arms reach straight out in front of you, will emphasize the sternal section of the pec muscles (“middle chest”), while incline movements and an arm path that reaches upward at an angle will target more of the clavicular heads (“upper chest”).

Decline pressing, where the arms move downward at an angle, targets the costal heads of the pecs, or the muscles’ bottom-most division. “You don’t need to work all the parts of the pecs in one workout,” says Catanzano, but a complete program should attack one or two of these areas each session. He emphasizes the upper pecs in the workouts he designed below, because it’s such a common weak point in most physiques.

For biceps, Catanzano likes to stress the muscles at different lengths, which is accomplished by curling with the arm in different positions. Curls done with the elbows in front of the body make the biceps work hard in their most shortened position, while just the opposite is true of incline curls and stretch curls. (Standard curls with the elbow in line with the torso work the muscle most at its mid-range.) As with chest training, playing all the angles, so to speak, leads to the greatest development, forcing the muscles to get stronger no matter what their leverage advantage (or disadvantage).

How To Stretch Before Your Chest and Biceps Workout

The shoulders are the most mobile joints in the body, and that means they’re also the most unstable, which makes them susceptible to injury. When you’re doing a chest and biceps workout, remember also that the biceps get trained after chest, and chest pressing and flyes don’t do much to pump blood into the biceps muscles. Your biceps can be nearly cold when you go to do your first set of curls, and that’s not ideal from the standpoint of preventing injury (it’s not ideal for promoting good performance either).

Shane Heins, Onnit’s Director of Fitness Education, put together a sequence of mobility drills that will warm up your shoulder joints, chest muscles, elbows, biceps, and forearms, preparing your body to lift heavy weights and stimulate the muscles you’re training safely. They’re also great for maintaining flexibility in these areas, which can diminish if you add a lot of muscle size but fail to balance it with mobility training (and what good is being big and strong if you don’t have the athleticism to use these qualities?).

DIRECTIONS

Perform the exercises as a circuit, completing one set of each in sequence. Do 10 reps for each exercise, and repeat the circuit for 4 total rounds.

1. Scap Pushup

(See 01:06 in the video above)

Step 1. Get on all fours with your hands under your shoulders and your knees under your hips. Brace your core.

Step 2. Squeeze your shoulder blades together so that your chest lowers toward the floor, and then spread your shoulders apart so that it rises back up. Your arms do not bend—keep the movement at your shoulders. That’s one rep.

2. Kneeling Pushup Elbow Circle

(See 01:45 in the video)

Step 1. From the same quadruped position as the scap pushup (all fours), turn your elbows to point out to the sides and then bend them, lowering your body to the bottom of a pushup.

Step 2. Turn your elbows toward your body and extend your arms to return to the starting position. That’s one rep.

3. Mobile Table

(See 03:02 in the video)

Step 1. Sit on the floor and place your hands by your hips, fingers pointed out to the side.

Step 2. Press your hands into the floor as you extend your hips until your torso is parallel to the floor. Be careful not to extend your hips above your shoulders—that would mean you’re hyperextending your lower back. That’s one rep.

4. Shinbox to Tripod Extension

(See 03:50 in the video)

Step 1. Sit on the floor as you did for the mobile table, and let your knees fall to your left side. Reach your left hand behind you and plant it on the floor behind your tailbone.

Step 2. Press your hand into the floor as you extend your hips and reach upward with the opposite arm. Keep your core braced so you don’t overextend at the spine. Spread your shoulders apart as wide as possible, allowing the rotation to open your upper back. That’s one rep.

At-Home Chest and Biceps Workout

Forget the heavy bench presses, fancy chest machines, and variety of curl bars—you don’t need more than a few pairs dumbbells and some resistance bands to work your chest and biceps at home, or in a bare-bones gym. The following workout, designed by Catanzano, should take about 45 minutes and can be done almost anywhere.

DIRECTIONS

The exercises in the workout are organized into pairs, marked A and B. Perform a set of the A exercise, rest, then perform a set of the B exercise, rest again, and repeat until all sets are complete for each move in the pair. Then go on to the next pair and do the same thing. Rest 2 minutes between sets. You’ll do 3 sets of 15 reps for each exercise.

1A. Feet-Elevated Pushup

(See 00:43 in the video above)

Pushups work your chest, but when you elevate your feet on a bench or boxes, you recruit more of the upper-chest muscle fibers, the same way you do if you were performing an incline bench press.

Step 1. Get into pushup position with your hands shoulder-width apart, and rest your feet on a bench or boxes so that your body is angled toward the floor.

Step 2. Keeping your body in a straight line and your core braced, lower yourself until your head is just above the floor, and then push back up. That’s one rep.

1B. Resistance-Band Stretch Curl

(See 01:13 in the video)

Curling with a band that pulls from behind you puts more tension on the biceps in their lengthened position, an effect you don’t get from conventional barbell and dumbbell curls.

Step 1. Anchor a resistance band to a sturdy object behind you and hold the free end in one hand, allowing the band to pull your arm behind your torso. Stagger your stance for balance.

Step 2. Without moving your upper arm forward, curl the band until your biceps are fully contracted. Complete your reps on that arm, and then switch arms and repeat.

2A. Single-Arm Incline Dumbbell Chest Press

(See 01:46 in the video)

Here’s some more work for the upper part of the chest, and you don’t even need an incline bench to do it.

Step 1. If you have an adjustable bench, set it to a 30 to 45-degree incline. If you don’t have a bench that inclines, elevate the head of a flat bench on some mats or weight plates. Hold a dumbbell in one hand and lie back on the bench with the weight at shoulder level.

Step 2. Press the dumbbell over your chest. Complete your reps on that arm, and then switch arms and repeat.

2B. Standing Single-Arm Preacher Curl

(See 02:14 in the video)

You can use a flat bench here, or really any sturdy, flat, object to sub for a preacher curl bench. Just elevate it so that your armpit can rest at the top. The preacher curl stresses the biceps in their shortened position and makes for a very strict movement.

Step 1. Incline your bench or elevate the surface you’re using so you can brace the top of your arm against it. Check that your forearm won’t be completely vertical at the top of the movement—that would mean your wrist and elbow are stacked and there’s no tension on the biceps.

Step 2. Hold a dumbbell and curl the weight with strict form. Complete your reps, and then repeat on the other arm.

3A. Seated Band Press

(See 03:11 in the video)

This move mimics a cable press exercise. An advantage here over pressing with free weights is that the bands keep tension on the pecs at the end range of motion, rather than letting the tension drop off, which is what happens when you reach lockout on dumbbell and barbell pressing.

Step 1. Attach resistance bands to a sturdy object at about waist height and grasp the open ends in each hand. Sit with your back braced against a bench or a sturdy chair. You can also do the exercise standing if you don’t have a bench.

Step 2. Press the bands as if they were dumbbells, but bring your hands together to meet in front of your chest in order to fully shorten the pec muscles.

3B. Arnold Concentration Curl

(See 03:45 in the video)

This is an old-school move we all owe the Governator, Arnold Schwarzenegger, for popularizing. The concentration curl really lets you stretch the biceps in the bottom position, and allows you to focus your mind on the muscle while you’re training it.

Step 1. Stand and hold onto a bench or other sturdy object for stability. Hold a dumbbell in your other hand, and bend at the hips. Allow your working arm to hang.

Step 2. Without moving your upper arm much, curl the weight to a full contraction and control its descent back down. Complete your reps, and then repeat on the opposite side.

The Best Intermediate Chest and Biceps Workout For Getting Stronger

If you’ve been training a year or more, try this chest and biceps routine from Catanzano (who also demonstrates it in the video below). It uses dumbbells and cables (or resistance bands), and will work the muscles from some angles and positions you probably haven’t tried before. It should only take you about 45 minutes to complete.

The exercises in the workout are organized into pairs, marked A and B. Perform a set of the A exercise, rest, then perform a set of the B exercise, rest again, and repeat until all sets are complete for each move in the pair. Then go on to the next pair and do the same thing. Rest 2 minutes between sets. You’ll do 3 sets of 12 reps for each exercise.

1A. Neutral-Grip Dumbbell Press

(See the video above at 00:52)

This hand position creates an arm path that’s easier on the shoulder joints and gives the pecs better leverage for more muscle recruitment.

Step 1. Lie back on a bench with a dumbbell in each hand and turn your palms to face each other, hands at shoulder level.

Step 2. Keeping your elbows tucked to your sides, press the weights over your chest. That’s one rep.

1B. Standing Cable Pulley Curl

(See the video at 01:23)

Curling with a cable or band while your elbows are in front of your body stresses the biceps in their shortened position.

Step 1. Attach a handle to the low pulley of a cable station and grasp it with your palms facing up, hands at shoulder width. You can also use resistance bands.

Step 2. Curl the weight, allowing your elbows to move forward in order to fully shorten the biceps. That’s one rep.

2A. Incline Cable Pulley (or Band) Press

(See the video at 01:41)

The incline press done with cables or bands keeps tension on the upper pec muscle fibers throughout the range of motion, and particularly as you reach lockout with your elbows.

Step 1. Set a bench at a 45- to 60-degree angle and place it between two facing pulley stations. You can also use resistance bands. Set the cables or bands to a height that will allow them to line up with your upper chest fibers—around waist height or below when you’re sitting on the bench should work. Lie back on the bench and hold the cables or bands at shoulder level at your sides. Make sure there’s tension on the cables or bands in this bottom position.

Step 2. Press the cables or bands over your chest to lockout. That’s one rep.

2B. Stretch Curl

(See the video at 02:10)

Curling with a band that pulls from behind you puts more tension on the biceps in the fully contracted position, an effect you don’t get from conventional barbell and dumbbell curls.

Step 1. Anchor a resistance band to a sturdy object behind you at or below knee height, and hold the free end in one hand, allowing the band to pull your arm behind your torso. Stagger your stance for balance.

Step 2. Without moving your upper arm forward, curl the band until your biceps are fully contracted. Complete your reps on that arm, and then switch arms and repeat.

3A. Incline Flye

(See the video at 03:00)

The flye motion can be done with dumbbells, cables, or bands. It isolates the pecs better than pressing does, and, if you’re using bands, they’ll give you more tension in the top position (where it usually drops off with free-weight exercises).

Step 1. Set a bench at a 45- to 60-degree angle. Lie back on the bench and hold the weights over your chest.

Step 2. Lower your arms out to your sides, bending your elbows as you go to take tension off the shoulders. Your elbows should be bent 45 to 60 degrees in this bottom position. Bring your arms back in front of your chest again as if you were hugging somebody, straightening your elbows as you do. That’s one rep.

3B. Alternating Cross-Body Hammer Curl

(See the video at 03:28)

This move puts more focus on the shorter head of the biceps, contributing more to a biceps peak.

Step 1. Hold a dumbbell in each hand and turn your palms inward to face your body.

Step 2. Curl the weight in one hand in the direction of your opposite shoulder. Lower it, and repeat on the other arm. One curl on each side equals one rep.

The Best Advanced Chest and Biceps Workout For Getting Stronger

If you’ve been training for a few years and feel you’ve hit a plateau in your gains, try this routine from Catanzano to break through. It has a finisher at the end that combines three exercises with little to no rest in between. Called a tri-set (or giant set), it’s an advanced training technique used by bodybuilders to completely exhaust a body part and force as much blood into the area as possible.

DIRECTIONS

Most of the exercises in the workout are organized into pairs, marked A and B. Perform a set of the A exercise, rest, then perform a set of the B exercise, rest again, and repeat until all sets are complete for each move in the pair. Then go on to the next pair and do the same thing. Rest 2 minutes between sets.

You’ll do 3 sets of 10 reps for each exercise. The last three exercises are done as a tri-set. So you’ll do one set of 4A, then 4B, and then 4C before resting 2–3 minutes.

1A. Cable (or Band) Incline Press-Around

(See 01:08 in the video above)

Even though you’re not lifting on an incline bench, this exercise targets the upper chest in the same way, but puts more tension on the muscle in its fully contracted position.

Step 1. Set a cable or resistance band at around knee height and grasp the handle or open end, holding it at shoulder level. Stagger your stance for balance, and rest your free hand on a bench or other sturdy support in front of you for extra stability.

Step 2. Bring your arm up and across your body so you feel a full contraction in your working pec. Complete your reps, and then repeat on the opposite side.

1B. Seated Curl on Lat Pulldown

(See 01:50 in the video)

Curling against the knee pads of a lat-pulldown station may seem strange, but it’s one of the strictest movements you can do for the biceps. The stability that the pads provide lets you really isolate the biceps, avoiding any momentum from swinging the arms.

Step 1. Sit at a lat-pulldown station with your back to the machine. Hold dumbbells and brace your arms against the knee pads.

Step 2. Curl the weights using the pads to keep your arms stationary and stable. Note: if there are people waiting to use the lat-pulldown for actual lat-pulldowns, be considerate and pick a different biceps exercise!

2A. Converging Chest Press with Cables (or Bands)

(See 02:24 in the video)

Bringing your arms together in front of you fully shortens the pec muscles, an effect you can’t get from dumbbell and barbell pressing while keeping tension on the muscles. A converging press done with cables or bands does it perfectly.

Step 1. Attach handles to the pulleys of two facing cable stations, or, use resistance bands set to knee height. Bend your elbows up to 90 degrees in the bottom position to take pressure off your shoulders.

Step 2. Press the cables or bands in front of your chest, bringing your hands together in front of you.

2B. Dumbbell Preacher Curl

(See 03:07 in the video)

The preacher curl stresses the biceps in their shortened position and makes for a very strict movement. You can perform it one arm at a time, or, if you have a preacher bench, you can train both arms at the same time.

Step 1. Incline your bench or use a preacher bench and brace the top of your arm against it. Check that your forearm won’t be completely vertical at the top of the movement—that would mean your wrist and elbow are stacked and there’s no tension on the biceps.

Step 2. Hold a dumbbell and curl the weight with strict form. Complete your reps, and then repeat on the other arm.

3A. Decline Dumbbell Press

(See 03:50 in the video)

The decline press targets the costal head of the pectoral muscles—“lower chest” in layman’s terms.

Step 1. Set a bench to a 15 to 35-degree decline. If you don’t have one that adjusts to a decline, elevate the foot of a flat bench on some weight plates or mats.

Step 2. Lie back on the bench holding dumbbells at chest level, and press the weights over your chest.

3B. Incline Dumbbell Curl

(See 04:18 in the video)

The incline curl trains the biceps from a stretched position, which research has specifically shown helps build muscle.

Step 1. Set a bench at a 45- to 65-degree angle and lie back against it with a dumbbell in each hand.

Step 2. Without allowing your upper arms to move, curl the dumbbells until your biceps are fully contracted, and then control their path back down.

FINISHER

4A. Landmine Press

(See 05:43 in the video)

More work for the upper chest here. If you don’t have a landmine unit, you can wedge a barbell into a corner.

Step 1. Load a barbell into a landmine and hold the opposite end with both hands at chest level. If you have the V-handle from a cable row machine, use that on the bar to give yourself a better grip. Stagger your stance for balance and lean forward so your weight is on your front foot.

Step 2. Press the bar up—it will move on an angle, similar to the path your arms travel when you’re performing an incline press.

4B. Iron Cross Chest Flye

(See 06:13 in the video)

Since your arms are moving on a downward path, this flye targets the lower chest.

Step 1. Use cables or resistance bands, set to above head level. Allow the cables or bands to pull your arms out to your sides at shoulder level.

Step 2. Keeping your arms fairly straight, flye the cables/bands down in front of your belt line, bringing your hands together.

4C. Alternating Cross-Body Hammer Curl

(See 06:44 in the video)

This move puts more focus on the shorter head of the biceps, helping to develop the biceps peak.

Step 1. Hold a dumbbell in each hand at your side, and turn your palms inward to face your body.

Step 2. Curl the weight in one hand in the direction of your opposite shoulder. Lower it, and repeat on the other arm. One curl on each side equals one rep.

See a great series of back/lat exercises from Catanzano in a similar article, How To Lat Spread Like A Bodybuilder.

Case in point: the rhomboids. In terms of back musculature, the lats—those big sheets of muscle on the sides of your back, often called the “wings”—are the big man on campus. But if you neglect the rhomboids, it will come back to haunt you by way of poor posture, decreased performance on big upper-body lifts like rows and the bench press, and, eventually, shoulder and/or elbow injury.

Give your rhomboids the attention they deserve, however, and you’ll feel better, walk a little taller (from better posture), and even lift more weight, resulting in a bigger, stronger upper body.

What Are Your Rhomboids?

The rhomboids are a pair of upper-back muscles—rhomboid minor, and, directly below it, the larger rhomboid major—that run diagonally from the cervical and thoracic vertebrae of the spine down to the scapulas (shoulder blades) on each side of the body. (They’re rhombus shaped, hence the name.) Despite sitting relatively high up on the back of the body, the rhomboids are often referred to as a “middle back” muscle, because you tend to feel the middle of your back when you do exercises that work them.

The rhomboids are small and thin. They’re dwarfed by the huge latissimus dorsi (lats) and the trapezius (traps) that lie over them. Their unimpressive size and low potential for growth is one reason the rhomboids are often disregarded and undertrained. The lats get all the love on back day.

Another reason is that you can barely see the rhomboids. They’re hidden by the trapezius (particularly the middle and upper portions of the traps) and are virtually impossible to detect unless you’re looking at a high-definition image of a very lean and well-developed physique.

The primary purpose of the rhomboids (both major and minor) is to hold the shoulder blades to the vertebrae in the spine. Their main function is scapular retraction, meaning that they pull the shoulder blades back and together, such as at the end of a properly executed rowing exercise or lat pulldown. The rhomboids also help to raise the shoulder blades up, as in a shrugging motion, as well as draw the shoulder blades downward, such as in a pullup/pulldown motion.

Why Work Out Your Rhomboids?

The rhomboids get worked during back exercises you no doubt already do, but the truth is, they have a low ceiling for growth. No matter what you do, they’re not going to get big and beefy. So why care about strengthening the rhomboids? The answer isn’t sexy, but it’s crucial: because weak rhomboids lead to loss of scapular control. When this happens, the shoulder blades don’t move properly, and that results in injury.

“The rhomboids don’t work in isolation, but they’re part of the whole story of scapular control,” says Ryan Chow, DPT, a physical therapist at Reload Physical Therapy in New York. “If you don’t have scapular control due to lack of rhomboid contribution, you have to pick it up from somewhere else—meaning, other muscles are going to have to do a job they’re not prepared to do and can get worn out as a result. Loss of scapular control leads to excessive motion in the shoulder joint, and could even lead to elbow problems down the road.”

According to John Rusin, PT, DPT, CSCS, owner of John Rusin Fitness Systems, one of the consequences of undertrained rhomboids setting off a chain reaction in your body is “tightness in the neck and upper back that can lead to postural imbalances and incomplete breathing.”

Bad posture is an epidemic these days, due in large part to the constant hunched-forward shoulder position we assume when using our cell phones, typing at a computer, and holding the steering wheel while driving. Focusing too much on upper-body pressing exercises (i.e., bench press, military press) rather than pulling ones (pulldowns, pullups, rows) in the gym only exacerbates the issue.

Increasing the volume of pulling exercises you do can help develop the rhomboids, but this usually just results in greater buildup of the lats, since the body recruits big, strong muscles to do any task they can for the sake of efficiency. The lats don’t attach to the shoulder blades, so postural imbalance may or may not be improved. The only way to make sure the rhomboids get worked sufficiently is to hit them with exercises that really isolate the area.

How To Train The Rhomboids

The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row. However, most people don’t achieve a full range of motion on their rows, let alone squeeze the contraction in the rhomboids. This is often times because they’re going too heavy. When you lift heavier than you’re ready to, you can’t drive your shoulders and elbows back far enough on a row for the rhomboids to fully engage.

Lightening the load on your rows is a good place to start when you’re trying to target the rhomboids. Less weight will make it easier to keep good form and concentrate on the rhomboid contraction. To train the rhomboid muscles through the greatest range of motion possible, Chow strongly recommends unilateral (one-arm) rows with a rotation at the top.

“I like using T-spine rotation to improve the amount of retraction you get,” says Chow. For instance, on a dumbbell row, after you pull the weight to your side, follow the momentum of the lift by twisting your working shoulder slightly away from the floor. “If you row with both arms at the same time, you’re not going to be able to cover as much range of motion,” says Chow. “By rotating while doing rows one arm at a time, you can protract the opposite side [move the opposite shoulder forward], which allows you to retract the working side even further.”

Because the rhomboids are involved in initiating downward rotation of the scapula, you also want to pull the shoulder blades down (while retracting them) when doing rows and even lat pulldowns. “Don’t let the shoulders come up toward the ears during a set,” says Chow.

“The shoulder blades need to move fully on the thoracic cage,” adds Rusin. “Not just down and back, but with rotation. Think of tucking your scaps into your back pockets when you do back exercises.”

Chow offers another important technique cue: keep your spine in a neutral position when you do any pulldown or row movement. “Don’t arch the lower back,” he says, citing a common mistake people make when doing rows, “and don’t let the upper back slouch.” You want your spine in a straight line so that you don’t risk injury to spinal discs. “You sometimes hear lifters using a ’chest out’ or ’big chest’ cue, but if you focus on that, it could cause you to arch the lower back. You don’t want that excessive lumbar extension.”

How To Stretch Your Rhomboids and Back

Use the following warmup drills from Onnit Durability Coach Cristian Plascencia (@cristian_thedurableathlete on Instagram) to prepare your body (and rhomboids, specifically) for any back training you do.

The Best Rhomboid Exercises for Strengthening Your Back

Below are three specific exercises, prescribed by Chow and Rusin, that will sufficiently target the rhomboids for improved posture, injury prevention, and strength and muscle gains.

1) Face Pull

Face pulls have become a popular prehab exercise among lifters because they activate the upper back musculature to improve posture and shoulder health. They do this, in part, by hitting the rhomboids, training both scapular retraction and downward scapular rotation.

Step 1. Secure a rope attachment to a cable pulley set to around forehead height. (You can also loop a resistance band around a sturdy object and grasp the free end with both hands.)

Step 2. Grasp the ends of the rope (just above the knots/rubber stoppers) with a palms-down grip, and step back from the cable column to create tension. Start with your body square to the machine, arms fully extended out in front of you, feet in line with each other, and knees slightly bent for stability.

Step 3. Contract your back muscles and bend your elbows to pull the rope straight toward your face, letting your hands go off to the sides of your head at around ear level. Your elbows should point outward.

Step 4. At the end of the range of motion, squeeze your shoulders blades together (retraction) and hold for a second or two. Reverse the motion to slowly return to the start position, and repeat for reps.

Do face pulls at the beginning of your back workout to activate the rhomboids, so that they’ll be primed to kick in harder on bigger exercises like rows, pulldowns, and pullups. Perform 2–3 sets of 15–20 reps, using a light-weight.

2) High-Angle, One-Arm Cable Row

In this exercise, the rhomboids are worked with constant tension. The cables create a slightly diagonal line of pull from high to low to capitalize on scapular downward rotation. You’ll also get torso (T-spine) rotation at the top of each rep to achieve full retraction of the rhomboids.

Step 1. Secure a D-handle attachment to a cable pulley and position it on the column at around eye level (to create a downward line of pull).

Step 2. Grasp the handle with one hand and step back from the column to put tension on the cable. With your body facing the machine, start with your working arm fully extended, your feet in a split stance (the one opposite of the working arm in front) and your knees slightly bent. Your torso should be at a slight forward angle, with your back straight. 

Step 3. Maintaining a neutral wrist position (palm facing in), contract your back muscles to pull the handle in close to your side, just above your waist. Keep your core tight to maintain a rigid torso.

Step 4. As you approach the end of the rep, rotate your torso to open up your working shoulder to the side. Hold the end position for a second or two, squeezing the contraction in the rhomboids (upper-middle back), then slowly reverse the motion to return to the start position. Repeat for reps, then switch sides.

Do this exercise near the end of your back workout, after heavier rowing movements, lat pulldowns, and/or pullups. Perform 2–3 sets of 15 reps, using a light-to-moderate weight.

3) Suspension-Trainer Reverse “Y” Fly

Unlike the first two exercises, this is a single-joint movement, where the arms are essentially removed from the action; the rhomboids, after all, have nothing to do with elbow flexion. The suspension trainer offers the challenge of having you lift your own bodyweight, but the exercise can be made less difficult simply by moving your feet away from the anchor point for a more upright torso.

There are two main variations of bodyweight reverse flyes: Ts (where you extend your arms straight out to the sides) and Ys (you raise the arms diagonally upward). Rusin prefers Ys for hitting the rhomboids. “The higher angle triggers more upward rotation of the scapulas [at the start of the movement] for a better stretch and gives you full range of motion of the rhomboids.”

Step 1. Grasp the handles of a suspension trainer hanging from a high anchor point (above your head).

Step 2. Keeping your body in a straight line, lean back so your torso is around 45 degrees to the floor with your arms fully extended. (The more upright your torso is, the less difficult the movement will be; move your feet forward and back to find the appropriate resistance.)

Step 3. Keeping your elbows extended, contract your back muscles to pull your arms overhead and back in a Y shape, so you lift your body just shy of vertical.

Step 4. Squeeze your shoulder blades together for a second or two, and keep them pulled down. Then slowly lower your arms to the start position. Repeat for reps.

The Y raise can be done either early in your back workout (as a pre-exhaust) or near the end—after rows, pulldowns, and/or pullups. Perform 2–3 sets of 10–15 reps, using a body position that allows for controlled movements and proper form.

How Do You Treat A Strained Rhomboid?

Injury to the rhomboids can result from playing sports or routinely carrying heavy objects with less than perfect posture—such as a backpack, gym bag, or heavy equipment. Rhomboid strains are usually caused by overuse.

According to Chow, one of the most obvious signs of a strained rhomboid muscle is a sharp pain in the upper/middle-back area when taking a deep breath. Symptoms can also include general tightness and tenderness in the area. The most straight-forward treatment is to ice the area multiple times per day for around 20 minutes each. Aside from that, there are three other treatment methods that may help as well: isometric training, deep breathing, and foam rolling.

1) Isometric Training

To train a muscle isometrically means to squeeze it, so the muscle isn’t shortening or lengthening, but tensing in a static position. “The tension will provide an analgesic effect,” says Chow, “and increase blood flow to jumpstart the healing process.” Even though you’re technically working an injured muscle, Chow says that simply tensing it isometrically shouldn’t irritate it (but, of course, stop if it does).

Chow notes that the isometric exercises he uses to treat a strained rhomboid vary from client to client. But each of the three movements described above can be done isometrically by holding the end position of the rep (using a light weight) for anywhere from 10 to 30 seconds at a time for 3–5 sets.

2) Deep Breathing

Deep breathing drills are often prescribed for general stress reduction in the context of meditation and yoga, but Chow and Rusin both recommend them for treating a strained rhomboid.

“A strain will cause incomplete inhalation due to a protective mechanism on the rib cage,” says Rusin, “where the rhomboids are local to.” Within a few days after you get injured, your breathing patterns will most likely have shortened. “Therefore, deep breathing strategies are a must for ensuring that the dysfunctional breathing pattern doesn’t stay around.”

There are any number of ways to practice deep breathing. Here’s one method, via our Star Wars Fuel Your Force program.

3) Foam Rolling

Self-myofascial release (SMR) techniques like foam rolling can provide effective treatment to injured areas by, in Rusin’s words, “reducing neurological tone in the targeted muscle tissue,” which essentially reduces tightness and helps the muscles relax.

For a strained rhomboid, Rusin recommends his 3-Way Thoracic Spine Foam Rolling series. Here’s a short 30-second video demonstrating the three drills, courtesy of Rusin’s YouTube channel:

– Slouching and poor training habits lead to restrictions in shoulder mobility.

– Tight shoulders can make it difficult to press overhead safely, and limit the exercises you can perform. Lack of mobility can warp the technique you use on certain lifts, and hurt your ability to make strength gains.

– Shoulder mobility can be improved with several different stretches and exercises. If pressing overhead with a barbell or dumbbell is painful or problematic, pressing with a landmine, kettlebell, or steel club can serve as an alternative.

6 Great Shoulder Stretches and Mobility Exercises

Do your shoulders hurt? Chances are you’re reading this article because they do, and in that case, we want to welcome you to one of the most popular and prestigious clubs in all fitness and sports (please note the sarcasm).

Shoulder pain is everywhere. Researchers estimate that roughly 67% of people will experience it in their lifetimes, and if you lift weights, particularly at a competitive level, your shoulders are almost sure to take some bumps. According to a study in the British Journal of Sports Medicine, the shoulders are one of the three most injured areas among weightlifters and powerlifters. But endurance junkies aren’t off the hook either. The North American Journal of Sports Physical Therapy revealed that as many as 87% of competitive swimmers will suffer from shoulder problems at some point.

Maybe you don’t notice any pain yet, but if your shoulders ever feel tight, you find you can’t press overhead without your arms drifting in front of you, or you can’t reach behind your back without twisting your body or feeling a pinch, there’s a good chance the fuse is burning toward injury.

Consider any discomfort or tightness you feel a “check engine” light for your shoulder joints. If you don’t fix the underlying issue and you keep going HAM at the gym, something catastrophic could happen down the road, when you’re lifting heavy or playing sports. Let this guide introduce you to some stretches that can restore mobility to the shoulders, and exercises that can build shoulder strength and muscle as safely as possible. Get your membership in the Shoulder Pain Club revoked for life!

What Causes Shoulder Tightness?

Your shoulders were designed to move well. The main shoulder joint is the glenohumeral joint, and it’s one of the most mobile joints in the body, capable of many degrees of movement. (Think of swooping your arms in big circles… your hips sure can’t do that.) But, in the modern world, we rarely need to use the shoulder joint’s full range of motion by reaching overhead or behind us. We also sit a lot, slumped over a desk or in front of a TV. Lack of use and daily, prolonged time in poor postures encourages shoulder tightness.

“This can lead to a loss of motor control,” says Taylor Weglicki, DPT, of Trevor Kashey Nutrition. “Think about riding a bike. If you haven’t ridden for a while, you can still get back on and ride it. But you won’t necessarily be able to ride a technical, single-track trail with the same precision and fine motor control components you used to. So what happens with the shoulders is that if you’re not using all of the different possible planes of motion, your body just doesn’t prioritize maintaining and utilizing those motions.” The result: restricted and poor quality movement. 

Then we head into the gym, usually skipping the mobility exercises and stretching we should do as a warmup, and hammer our shoulders on the bench press and other press variations. As the front deltoid and pectoral muscles get stronger, our shoulders tighten up even further—unless we take the time to work on stretching them, and include a good amount of upper back and rear deltoid work (think rowing variations, band pull aparts, and face pulls) to complement them.

Specifically, tight shoulders can result from weakness of the muscles that control the scapulae (shoulder blades), or poor scapular movement patterns. Sitting and slouching leads to tight lats and an inflexible thoracic spine—an inability to sit up straight like your mom used to tell you to. If you can’t properly extend your thoracic spine, you’ll have a tendency to push your arms forward when your press overhead, and that can put more strain on the shoulder joints when you lift.

Another shoulder-tightener most people don’t even think about is breathing incorrectly. Proper breathing has you engaging your diaphragm, expanding your abdomen while keeping your ribs down. This allows you to take full advantage of your lung capacity. But many people are what are known as chest breathers, relying on the muscles of the neck, chest, and shoulders to work harder than they should to draw in air. Their chests and shoulders elevate and their ribs flare on each breath in, and this tightens these muscles up. Becoming more aware of your breathing, and trying to breathe more into your belly, can help reduce tension throughout the upper body.

To gauge your current shoulder movement quality, Doug Kechijian, DPT, co-owner of Resilient Performance Systems, suggests you give yourself the following test.

Wall Overhead Reach

Step 1. Stand with your back against a wall and arms at your sides. Fully press your back into the wall—your low, mid, and upper back should all be flat against it.

Step 2. Maintain this flat position as you reach overhead, keeping your arms straight. Try to touch the wall with the back of your hands.

PASS: You can touch the wall with at least the tips of your fingers without having to peel any of your back from it to reach.

FAIL: You can’t touch the wall without your back peeling up, or you can only touch the wall by angling your arms outward in a V shape.

Benefits of Stretching Your Shoulders

Whether you failed the wall overhead reach test miserably or just missed the mark, any degree of restricted mobility makes it more difficult and risky to do an array of lifts that can not only benefit your shoulders, but also every other muscle in your body. Think: Push presses, overhead squats, clean and presses, and more. These all work your upper body, core, and lower body.

Restricted shoulder mobility can hold back your strength too. “Think of doing a kettlebell press,” says Natalie Higby, an Onnit Coach, and co-owner of The Durable Athlete (she also models the exercises below). “If your fist is stacked over your wrist, elbow, and shoulder, then it’s much easier to move more weight.” Good shoulder mobility allows you to achieve the proper body alignment on your exercises, and that leads to the greatest transfer of power from your muscles into the object you’re lifting.

If you epically failed the overhead reach test or can’t currently lift overhead, launch a full assault to unstick your shoulder joints. Do all six mobility exercises shown below daily. If you just barely failed, try all the drills to discover which one seems to work best for you, and work at that one. “People often lack awareness of how their shoulder joint functions and moves,” says Higby. “It’s key to figure out how your own body is connected and what works for it.”

Finally, if you passed the wall overhead reach test, give yourself a pat on the back. (Hey, you can actually reach far enough to do it!) But you should still integrate the following drills into your training anyway, as they will only reinforce and solidify good movement, keeping you strong and healthy.

Exercises to Improve Shoulder Mobility

Here are six of the best stretches and drills you need to practice for healthy, mobile shoulders.

1. Chair Hang

This move is Kechijian’s go-to. He’s found that it works for most people most of the time, and he treats clients ranging from Special Forces operators and professional athletes to desk workers. It’s a three-pronged assault on the most common causes of tight shoulders: tight pecs, tight lats, and an inability to breathe deeply while keeping your ribs down. Kechijian recommends doing it daily.

Directions

Step 1. Grasp a pullup bar with an overhand grip, hands shoulder-width apart (grip it with palms facing each other, if your bar has handles that allow it). Raise your knees up until your quads are parallel to the floor, and your hips and knees are at a 90-degree angle. You’ll look as if you’re sitting on a chair.

Step 2. Flex your glutes so your pelvis is slightly tipped upward, which will help keep your ribs down. (Your knees will raise higher, almost to your chest.) Hold the position and breathe deeply from your nose, filling your belly when you breathe in. Slowly, but forcefully, blow all the air out of your nose (you’ll really feel the stretch on the exhale). One deep breath in and out is one rep. Do 2–3 sets of 10 reps.

2. Scapular Four-Way Drill

Weglicki points out that a lot of shoulder restrictions can be traced back to weak scapular muscles. “The shoulder moves with the scapula. So the shoulder blade and arm have to work together in coordination with all that soft tissue in reaching overhead,” he says. “If all those parts aren’t playing together, you’re not going to be solid [with any overhead training you do].” This move teaches you to activate the muscles that control your shoulder blades, strengthens them, and is also easy to do at home or anywhere else you don’t have equipment.

Directions

Step 1. Get on your hands and knees as if about to crawl. Your hands should be directly under your shoulders and your knees under your hips.

Step 2. Draw your shoulder blades straight back, pinching them together, as you take a deep breath into your belly. Try to expand your stomach 360 degrees. Now spread your shoulder blades apart as you exhale, crunching your stomach in. Do 10 reps.

Step 3. Now begin moving your shoulders blades straight up and down, shrugging your shoulders and then depressing them. Breathe in on the way up, and out on the way down. Do 10 reps.

3. Chest Smash

Religious devotion to bench press Mondays is a surefire way to tighten your lats and chest—two muscle groups that, when tight, lock down your shoulders. “Rolling the muscles with a lacrosse ball or foam roller can help free up how high your arms can go overhead,” says Higby. It’s often ideal to do this right before a workout, to help restore range of motion. Then you can train in that range of motion for stronger, more efficient movement.

Directions

Step 1. Get a foam roller, softball, lacrosse ball, or any other firm but rollable object that can move around under your muscles. Lie facedown on the floor and put the object under your left pec. Now put as much of your weight as you can tolerate into the object without pain (the intensity should be around a 7 out of 10). Extend your left arm down by your side with your palm turned up to the ceiling.

Step 2. Raise your arm out and upward toward your head, turning your palm over to face the floor. You should feel your pec stretching against the tension created by the ball. Continue raising your arm until it’s overhead, and rotating your wrist, until your palm faces in again. Reverse the motion.

Step 3. Linger over any particularly sensitive areas, moving your arm back and forth until they relax a bit. Work the left side for 60 seconds, and then repeat on your right pec.

4. Lat Smash

Step 1. Lie on your right side, wedging the ball or roller under your right lat (the meaty part between your shoulder and ribs). Extend your right arm straight overhead, your palm facing the ceiling.

Step 2. Begin drawing your arm down in front of your chest, turning your palm toward the floor as you do. Reverse the motion. Repeat for 60 seconds, lingering over any especially sensitive areas. Switch sides and repeat.

5. Band Pull Apart

Some shoulder tightness, pain, and even a slumped posture is caused by weakness in the rear delts and upper back muscles relative to the pressing muscles. The band pull apart and face pull hit these areas all at once, which can balance you out, prop up your posture, and maybe even end your pain. Band shoulder work has been a staple among powerlifters for decades, as it works to offset heavy pressing.

Directions

Step 1. Hold a resistance band with an end in each hand, palms facing up. Extend your arms out in front of you so they’re parallel to the floor.

Step 2. Keep your arms straight as you draw them back to 90 degrees from your sides, pulling the band apart. (Your body should form a T in the end position). Avoid shrugging your shoulders as you pull—keep your shoulder blades down. Do 3 sets of 20 reps.

6. Band Face Pull

Step 1. Attach a resistance band to a sturdy object at about face level. Grasp the free end with both hands, palms facing down, and step back to put tension on the band with your arms extended. You may stagger your stance to help you balance.

Step 2. Pull the band to your forehead, spreading it apart as much as you can to get your hands back as far as possible. You should feel the exercise in your rear shoulders and upper back. Do 3 sets of 10–20 reps.

Bonus: T-Spine Mobilization

Sometimes people can’t get their arms fully overhead because their thoracic spine is too tight from slouching over a keyboard at the office or chest pressing at the gym, says Higby. By mobilizing this area, you’ll unlock your upper back, freeing your arms to move vertically.

Directions

Step 1. Stand with your knees slightly bent and feet hip- width apart. Lift your arms so they are parallel to the floor, bend your elbows, and flare your elbows out to the side so your fingertips touch in front of your upper chest.

Step 2. Rotate your body to the right, aiming to point your elbow to the wall behind you. Allow your right hip to twist with your shoulders. Extend your arm at the end of the range of motion, so your fingers are pointing behind you.

Step 3. Try to keep your right shoulder and arm pointing back as you squeeze your glutes and twist your right hip back to face forward. Then rotate your torso forward again and bring your hands together in front of you. Repeat on the left side. That’s one rep. Do 3 sets of 10–20 reps.

As you gain greater mobility, you’ll find that you’ll have an easier time doing pressing exercises, or that the irritation you usually get from these movements subsides—but don’t get impatient and go too heavy too soon. “Simply stretching into a range of motion doesn’t automatically gain you control of that new motion,” says Weglicki. “You won’t necessarily be able to lift and control loads in that range. You have to practice loading reasonably over time to build tolerance.”

Shoulder Exercise Alternatives

If your shoulders currently hurt when doing conventional pressing exercises, it’s best to avoid them while you work on restoring mobility and function. But this doesn’t have to mean laying off all shoulder work, or switching over to boring machine exercises. There are several exercises that train the shoulders through a long range of motion and can be loaded fairly heavy while at the same time carrying a low risk of aggravating joint problems.

Higby loves landmine presses for people with irksome shoulders. The landmine is a metal sleeve anchored to a base, and when the fat end of a barbell is loaded into it, it turns the bar into one long lever. Pressing in this manner moves the bar on a diagonal arc, so the load isn’t centered so squarely on the shoulder joint as it would be pressing straight vertically. It also drives upward rotation of the scapula, activating the muscles that safely anchor the shoulder blades to the rib cage. Landmine presses are perfect for people who want to train the deltoids but can’t press overhead. “When you press with a landmine, the angle of the load is friendlier,” says Higby.

Pressing with kettlebells, steel maces, and steel clubs is also great for building scapular control. Their loads are offset from the handle, which makes them difficult to balance. When you lift them overhead or in front of you, the weight wants to pull your shoulder blades apart or forward, so fighting to keep them locked down and back makes the area more stable. The stability you gain will translate to stronger overall pressing and pushing, and help to prevent injury. Offset-loaded tools also allow you to train rotation—an oft-neglected movement pattern—and really strengthen your grip. “You might be surprised how weak you are in certain areas when these tools expose it,” says Higby.

In the case of the kettlebell overhead press, the offset load actually helps to pull your arm back, in spite of any tightness you may have in your shoulders or back. This results in your pressing straight up with your wrist, elbow, and shoulder all aligned. In other words, just lifting a kettlebell teaches good form all on its own.

Standing One-Arm Landmine Press Directions

Step 1. Anchor the end of a barbell into a landmine device, wedge it into a corner, or slide it into the handle of a kettlebell that’s lying sideways. Load the other end of the bar. Bring the loaded end of the bar up to your left shoulder and stand with legs staggered. Draw your shoulder blades back and down (think: “proud chest). Extend your right arm to help you keep balance, and brace your core.

Step 2. Press the bar overhead. It won’t move straight up, but on an arc. Allow your shoulder blade to rotate upward as you press. Do 3 sets of 5–10 reps on each side.

Half-Kneeling Kettlebell Single-Arm Press Directions

Step 1. Get into a half-kneeling position with your right knee on the floor. Both knees should be bent 90 degrees and your torso should be upright. Hold a kettlebell in your right hand at shoulder level with your palm facing in. The weight should rest on your forearm and be in tight to your chest. Tuck your tailbone so that your pelvis is parallel to the floor, and brace your core.

Step 2. Press the weight overhead, rotating your palm to face forward at lockout. Keep your balance. Do 3 sets of 5–10 reps on each side.

Two-Handed Club Front Press Directions

Step 1. Hold a steel club with both hands, right hand on top, and stand with feet shoulder-width apart. Tuck your tailbone so that your pelvis is parallel to the floor, and brace your core. The club should be held close to your body, just above the right hip. Draw your shoulder blades together and down (“proud chest”).

Step 2. Press the club to arms’ length in front of you, until your arms are parallel to the floor. That’s one rep. Do 3 sets of 5–10 reps on each side.

Workout Summary

While a heavier Steel Mace has a range of benefits including rotational power, muscular endurance, and brute force. A lighter Steel Mace is a great tool for increasing shoulder mobility, as well as a great implement as part of a warmup. The Steel Mace Shoulder Mobility Workout could be included in your upper body warmup routine or as a workout in itself to improve shoulder mobility.

Workout Instructions

The Steel Mace Shoulder Mobility Workout can be performed as part of an upper body warmup or as a stand alone mobility workout. Do not use too heavy of a Steel Mace. Progress through each movement with as little rest as possible. When completed with circuit rest as needed before performing 3 more circuits for a total of 4 rounds.

A1: Steel Mace 360 – 4 rounds x 30 sec (each direction)
A2: Steel Mace Halos - 4 rounds x 30 sec (each direction)
A3: Steel Mace Overhead Squat – 4 rounds x 10 reps
A4: Steel Mace Arm Circles - 4 rounds x 10 reps (each arm)
A5: Steel Mace External Rotation – 4 rounds x 10 reps (each arm)

Other Workout Details

Workout Created By: Raleigh Moore
Workout Demonstrated By: Mark de Grasse
Equipment Used: Onnit Steel Mace

A guy or gal at the intermediate level also has license to start isolating certain regions of muscles in order to sculpt their physique to the dimensions they choose. For example, using lower-chest workouts to zero in on the costal division of the pec major muscle. Whereas a beginner can focus on basic bench press exercises to activate all the muscle fibers in the chest, a more experienced lifter may need to target the costal pecs more directly in order to see continued gains.

When well-developed, the costal pecs can add volume to the lower part of your chest that makes it stand out from the ribcage. It’s an awesome look rarely seen outside of bodybuilding or physique competition, and it signifies an advanced level of progress.

We brushed up on the research and consulted one of the world’s top muscle experts to bring you the best plan of attack for lower-chest gains, but be warned: it’s probably not what you’re expecting. (Hint: no decline pressing.)

What Are the Muscles In the Lower Chest?

In order to understand how to train the lower chest, we have to look at how it’s constructed and the way it functions. When lifters say they want to target their “lower chest” with a certain exercise, they’re talking about working the costal head of the pectoralis major. Note that most anatomy charts will identify the lower-most portion of the pecs as part of the “sternocostal head” of the muscle, but hypertrophy researcher Chris Beardsley says, based on the muscle’s actions, it’s more accurate to divide the sternal and costal muscle fibers into separate regions.

To understand what a muscle does, and therefore know what movements you need to train it, you pretty much just have to look at the direction the muscle fibers run, and know that, when they contract, they’ll pull the insertion point (where the muscle attaches) closer to the origin (where the fibers start from). For example, the sternal fibers of the pec (the ones in the middle area of the muscle) run straight horizontally, originating at the sternum and attaching to the humerus (upper arm bone). That means that when they contract, they’re mainly working to pull the upper arm straight across the front of the body. Therefore, fly motions and flat bench presses work the sternal pec fibers, primarily.

The costal (lower) fibers, however, run from the cartilage of the sixth rib and the connective tissue on the external oblique to high up on the humerus (see the illustration above). The fibers’ direction, then, goes diagonal and even almost straight vertical, so they work more so to pull the arms from where they’re out and away from the body to the front of the body and close to your sides (shoulder adduction). They also work to bring the arms from a straight overhead position to down in front of the body (shoulder extension).

(Of course, the clavicular/upper portion is another region of the pec muscle that acts on the arms. For more on this head of the pec muscle and how to train it, see our guide to upper chest training.)

3 Great Lower-Chest Exercises

Now that we’ve identified where the costal pecs are and what they do, it’s pretty easy to see what kind of exercises will work them.

1. High-To-Low Cable (or Band) Fly

Since one of the costal pecs’ main functions is to draw the arms from wide out to down in front of the body (shoulder adduction), it makes sense to do a fly motion that goes from high to low. However, according to Paul Carter, a strength and hypertrophy coach (@coachpaulcarter on Instagram), most people do these incorrectly, pulling the cable handles or bands across the midpoint of their body. This is beyond the range of motion the costal pecs work in, and it transfers the tension to the sternal pec fibers.

“The cue I give for execution is to punch the floor,” says Carter. “The plane you’re moving in has to run congruent to the orientation of the fibers, so the arms have to come pretty much straight down toward the floor.”

Another mistake to avoid is starting the movement with your arms up too high, to the point where your shoulders roll forward. “People think more range of motion is better,” says Carter, so they let the weight on the cables pull their arms farther back than they should go, exceeding the pecs’ active range of motion. Not only does this do the opposite of what you want, reducing the tension on the pecs, it can be dangerous.

Repeating this mistake can, over time, cause the humerus to poke forward in the glenohumeral (shoulder) joint, leading to a condition called anterior humeral glide, which damages the shoulder capsule. Basically, allowing your arm to go too far behind your body on any exercise will cause your arm bone to stab its way through the front of your shoulder. “You always want to keep the target muscle within the range that it can move the joint,” says Carter. In many cases, that could be a shorter range of motion than you expect.

Carter’s cue is to think about driving your elbows back as your arms come up on the negative portion of the fly (when your chest gets stretched). When they’ve gone as far back as they can go without your shoulders tipping forward, the range of motion is complete.

How To Do The High-To-Low Cable (or Band) Fly

Step 1. Attach single-grip (“D”) handles to the top pulleys of two facing cable stations, or attach bands to two sturdy anchor points overhead. Stand between the cables/bands and slightly in front of them, with feet staggered to help you keep balance. Grasp the handles with your arms out and away from your sides. Bend your elbows to take pressure off the biceps. You should feel tension on the cables/bands and a stretch in your chest, but be sure your elbows don’t point upward and your shoulders aren’t bulging forward.

Step 2. Drive your arms down toward your hips and slightly in front of your body, as if punching the floor. Don’t draw your hands across your body as you would in a sternal pec fly or dumbbell fly (don’t bring your hands together).

Step 3. Allow your arms to go back in an arcing motion to the starting position, again being careful not to let them reach to where your shoulders roll forward. You should feel a stretch in your chest but not your delts.

2. Costal Dip

The dip is mostly thought of as a triceps exercise, but if you can keep your torso fairly upright, you can change the focus to really blast the costal pecs. The form pointers here are the same as for the high-to-low fly—punch the floor, and avoid overextending the shoulders.

Using a band can help you get in the right position (Carter learned this from the biomechanics whizzes at N1 Training, @n1.training on Instagram). Sling one over dip bars and stand on it like a hammock, pushing your legs forward as much as you can—it should allow for the perfect arm path to activate the costal pec fibers. Understand that the purpose of the band isn’t to reduce the amount of your own bodyweight you have to lift, although it will do that to some extent, but to allow your arms to travel from behind the body to in front of it along the path that the costal pec fibers run. You don’t need a lot of band tension to support you—you need just enough to hold your feet in front of you.

How To Do The Costal Dip

Step 1. Loop a light band around dip bars and stand on the band. Suspend your body over the bars with arms locked out, and bend at the hips, pushing your legs forward so you’re as upright as possible.

Step 2. Drive your arms back to lower your body as far as you can without your shoulders rolling forward. Be conservative; it’s probably not as deep as you think (video yourself, or have a friend watch you to make sure you don’t go too low).

Step 3. Punch your arms down to raise your body up and lock out your elbows.

3. Dumbbell Pullover

The pullover is often thought of as a back exercise, but Carter argues that it activates the lower pecs (and pec minor) much more than the lats—and a study in the Journal of Applied Biomechanics agrees with him. Just look at the motion of any pullover (barbell or dumbbell): the arms move from overhead down in front of the body, and that’s going to require some pulling from the costal division of the pecs. Meanwhile, the extreme shoulder flexion involved (the arms moving far overhead) takes the lats out of their active range, and by the time the lats really kick in to pull your arms down for shoulder extension, the resistance the weight provides drops off considerably.

Carter believes that the high-to-low fly and dip have the costal pecs pretty well covered, but if you feel your lower chest is really lacking, experiment with some pullovers. Beardsley’s research suggests that doing reps with a partial range of motion, working near the fully stretched position, may better isolate the lower chest. So you could start a set by doing full-range reps and then, as you fatigue and can’t complete another one, finish with some half-reps.

How To Do The Dumbbell Pullover

Step 1. Hold a dumbbell by one of its bell ends and lie back flat on a bench. Press the dumbbell up and hold it directly over your chest with your elbows pointing out to the sides. Tuck your pelvis under so that your lower back is flat on the bench and brace your core.

Step 2. Keeping your elbows as straight as possible, lower your arms back and behind you until you feel a strong stretch in your chest.

Step 3. Pull the weight back up and over your chest.

Performing the movement with bands or a cable would be even more effective than using a dumbbell or barbell, as the band/cable tension would force the pecs to work harder as they get closer to the chest (which is where the resistance drops off with free weights).

For all of the above movements, Carter recommends working in the 6–10 rep range and adding reps and weight gradually.

“So is that it for lower chest? Wait a minute,” you say. “What about decline presses?”

For years, bodybuilding magazines have told readers that presses and flys done on a decline bench were the best way to hit the lower-chest fibers. Carter, however, says it’s not so.

Setting a bench to a decline that allows the arms to travel on the right path is tricky—it’s easier just to do dips, Carter says. Bodybuilders often take a wide grip on decline presses, mistakenly thinking it will activate more pec muscle, but it actually brings in more of the front deltoids and can be stressful to the shoulder joints. Remember, as with a dip, pressing needs to be done with arms close to the sides to work the costal pecs.

And the decline fly? Done with dumbbells, it would only provide adequate resistance when your pecs are lengthened (arms flared out). As your arms move closer to your body, the demand on your costal pecs would get less and less, and if you cross the midline of your body, the sternal pecs take over. You could use cables or bands to get around that problem, but again, the correct arm path would be difficult to achieve.

As we said in the beginning, an old-school barbell bench press will work the costal pecs as well—so don’t think you have to abandon benching if you want your lower chest to stick out further. Bench presses also work the middle (sternal) and upper (clavicular) pecs, which is why most trainers recommend beginners learn basic lifts when they’re starting out—they recruit a lot of muscle at once, making your training very efficient. With that said, basic, compound lifts don’t isolate any one division of any muscle, so if you have a specific area that you want to improve, they’re usually not the best choice—especially after you’ve been training a while and your gains slow down. As your training and goals evolve, and injuries come up, you may also decide that bench pressing isn’t a good fit for you anymore, and you need to work your pecs with exercises that train the muscle more in isolation.

“When you’re trying to bias a particular muscle,” says Carter, “there’s always going to be some overlap with other muscles, but if you do it right, the fibers you’re trying to bias will be maximally loaded while the other ones won’t be.” So while the dips we prescribed above will work your shoulders and triceps, they’ll mainly hit the lower chest as intended.

Benefits of Working Out Your Lower Chest

Building up your costal pec can help the muscle rise off the rib cage to a greater degree, rounding out the bottom of your chest. Carter also sees lower-chest training as having value for powerlifters.

“If you bench press in competition with a shoulder-width grip,” he says, “the costal pecs are going to contribute to that lift. So strengthening that division of the pecs will help your bench press.” In fact, Carter says that lower-chest work via dips, along with triceps training, should probably make up most of your assistance work for the bench press.

The Ideal Lower-Chest Workout for The Gym

The costal division of the pecs is a pretty small area, and most chest work you do (pressing and fly exercises) is going to activate it to some degree, so don’t go overboard trying to bring up your lower chest. One or two exercises for it in one workout should do it. Here are some ways you can set up sessions to focus on lower chest gains.

Sample Lower-Chest Workout Option A

If you train on a body-part split and you have a dedicated chest day, you could prioritize the costal pecs by training them first when you’re fresh. Then you could hit the rest of the chest divisions (upper and middle) as shown below.

Use several warm-up sets to work up to a weight that allows you the prescribed number of reps, and then take that set to failure (the point at which you can’t perform another rep with good form). For the costal dips, you can warm up with pushups. If you’re very strong at dips, you may need to add weight with a dip/chinup belt, or hold a dumbbell between your feet, so you can reach failure at 6–10 reps, or close to it.

1. Costal Dip (Lower Chest)

Sets: 1  Reps: As many as possible

2. High-To-Low Cable or Band Fly (Lower Chest)

Sets: 1  Reps: 6–10

3. Low-To-High Cable or Band Fly (Upper Chest)

Sets: 1  Reps: 12–15

Step 1. Set the handles on both sides of a cable crossover station to the lowest pulley setting. Grasp the handles, and step forward to lift the weights off the stack so that there’s tension on the pec muscles. If you don’t have access to cable stations, use elastic resistance bands as shown, attached to a rack or other sturdy object.

Step 2. Stagger your feet for stability, and let your arms extend diagonally toward the floor, in line with the cables—but keep a slight bend in your elbows. Your palms will face forward. Keep your torso upright and stationary throughout the movement.

Step 3. Contract your pecs to lift the handles upward and in front of your body. The upward path of motion should be in line with the clavicular fibers of the upper pecs—think: diagonal.

Step 4. At the top of the rep, your hands should be touching each other in front of you at around face level, wrists in line with your forearms. Squeeze the top position for 1–2 seconds, and then lower the weight under control, back to the start position.

4. Dumbbell Bench Press (Middle Chest)

Sets: 1  Reps: 15–20

Step 1. Hold a dumbbell in each hand, and lie back on a flat bench with the weights at shoulder level. Flatten your lower back into the bench and brace your core.

Step 2. Press the weights straight over your chest to lockout.

Sample Lower-Chest Workout Option B

Here, you’ll open with an incline press for the upper chest—a commonly weak area—and then do two lower-chest exercises back to back. Pullovers are done last when the pecs are fully warmed up and full of blood. Performing an exercise that forces the muscles to stretch so much should never be done first in a workout—put it at the end for safety’s sake.

Use several warm-up sets to work up to a weight that allows you the prescribed number of reps, and then take that set to failure (the point at which you can’t perform another rep with good form).

1. Incline Dumbbell Bench Press

Sets: 1  Reps: 6­–10

Step 1. Set an adjustable bench to a 30–45-degree angle. Grasp a pair of dumbbells and lie back on the bench, making sure your entire back is in contact with it—do not arch your back so that it causes your lower back to rise off the pad.

Step 2. Start with the dumbbells just outside your shoulders, elbows bent, and your forearms/wrists in a semi-pronated or neutral (palms facing in) position. 

Step 3. Keeping your elbows pointing at about 45 degrees, press the dumbbells straight up until your arms are just shy of full lockout. Lower the dumbbells back down under control, until they’re just above and outside your shoulders.

2. Costal Dip

Sets: 1  Reps: As many as possible

3. Dumbbell Pullover

Sets: 1  Reps: 8–12

Sample Lower-Chest Workout Option C

Many lifters like to follow a push/pull/legs split, in which they work all the pushing muscles on one day (chest, shoulders, triceps), pulling muscles another (back, biceps), and then quads, hamstrings, and calves in a third workout. In this case, your push day could start with some costal-pec work to satisfy the chest component.

Use several warm-up sets to work up to a weight that allows you the prescribed number of reps, and then take that set to failure (the point at which you can’t perform another rep with good form).

1. Weighted Costal Dip

Sets: 1  Reps: 6–10

Add weight to your body with a dip/chinup belt, or hold a dumbbell between your feet.

2. Dumbbell Bench Press

Sets: 1  Reps: 12–15

3. Dumbbell Lateral Raise

Sets: 1  Reps: 8–12

Step 1. Hold a dumbbell in each hand and bend your hips back so that the lateral deltoid (the middle head of your shoulder) is perpendicular to the floor.

Step 2. Raise the weights outward to 90 degrees.

4. Bent-Over Lateral Raise

Sets: 1  Reps: 15–20

Step 1. Hold a dumbbell in each hand and bend your hips back until your torso is nearly parallel to the floor. Keep a long line from your head to your pelvis, and brace your core.

Step 2. Raise your arms out the sides.

5. Overhead Banded Triceps Extension

Sets: 1  Reps: 8–12

Step 1. Attach a band to a sturdy object overhead and grasp an end in each hand. Step away from the anchor point and raise your arms overhead. Your legs should be staggered. Bend your hips back to put tension on the band.

Step 2. Extend your elbows without moving your upper arms or torso. Switch the front leg on each set.

The Ideal Lower-Chest Workout At Home, or Without Weights

You can target lower chest without special equipment, but we do suggest you invest in some exercise bands, and find a way to rig up a dip station (two sturdy chairs, or the parallel bars at a park could work).

1. Costal Dip

Sets: 1  Reps: As many as possible

2. High-To-Low Band Fly

Sets: 1  Reps: As many as possible

3. Pushup With Feet Elevated

Sets: 1  Reps: As many as possible

Step 1. Place your hands around shoulder-width on the floor, and raise your feet behind you on a bench, box, or other stable surface. Tuck your tailbone slightly so that your pelvis is neutral, and brace your core. Your body should form a long, straight line.

Step 2. Lower your body, tucking your elbows about 45 degrees from your sides, until you feel a stretch in your pecs. Press yourself back up, allowing your shoulder blades to spread at the top.

4. Sternal Band Fly

Sets: 1  Reps: As many as possible

Perform the same motion as the high-to-low fly, but set the bands at shoulder height, so the line of pull lines up with the middle of your chest. Bring your hands together in the end position.

Why Only 1 Set?

You may be surprised that we’re prescribing only one work set per exercise in these workouts, when you’ve probably heard for years that 3 or more sets is best. Scientists are still going back and forth on how much volume is needed for muscle growth, but Carter’s experience has led him to believe that one hard set—taken to failure—is all that’s needed, more often than not. This is backed by a very applicable study in the Journal of Strength and Conditioning Research, which showed that only three total sets for a muscle group PER WEEK was enough to spark gains, and the gains were equal to what was measured in lifters who performed as many as 12 sets!

It’s important to note that the subjects weren’t newbies, for whom any amount of training would produce results. They had between one and four years of lifting experience, and were reasonably strong.

The researchers wrote: “Hypothetically, both low and high volume training may lead to microtraumas of the muscle fibers, but the high volume training at the expense of additional time and effort¦

“The equality in lower and upper body strength development¦ indicates that when a minimum (threshold) level of strength training volume has been performed at a higher intensity the consequent physiological adaptations may be optimized and additional workloads (e.g., 12 sets per muscle group per week) do not contribute further improvements, at least over a short training period.”

In other words, hit your lower chest hard, and then get out of the gym!

Don’t roll your eyes. Pushups may not be as sexy as dumbbell and barbell bench-pressing for building up your pecs, but they work even more muscle throughout your body, and they’re a lot less risky for your long-term shoulder and elbow health.

It’s easy to wave off the pushup if you only know one way to do it—i.e., the way you learned in gym class (hands shoulder-width apart, down and up). If that’s the only kind of pushup you’ve done for decades, of course you’re bored. But we can show you several much harder and more fun pushup variations that will give you a newfound respect for the world’s oldest chest exercise. They’re in the first at-home chest workout we’ll offer you below.

For those who have weights, even if it’s a single pair of rusty dumbbells you recently discovered by tripping over them in the attic, we’ll provide another chest routine, so you can keep up your presses and flys for a more isolated chest blast.

Benefits of Working Out Your Chest

Let’s start with the obvious: big pecs are cool. If you’re a guy, they make you look like you can handle business, and that’s not bro science talking. A 2017 study had 160 women look at pictures of men’s bodies, and all of them rated the ones with bigger pecs and arms to be the most physically attractive. While other research has indicated that there’s a middle ground of muscularity that makes a man sexy—not scrawny, and not bodybuilder-jacked either—this trial found that the bigger the guy was, the better he did with the ladies. Scientists theorize that the reason why lies in evolution: stronger, more capable-looking men had a better chance of protecting and providing for women in pre-civilized, primal times, and women are still hard-wired to appreciate that aesthetic today.

The main chest muscle is the pectoralis major, and it serves four functions. The pec helps raise your arm in front of your body, lower it back down to your side, move the arm across the front of your body, and rotate the arm in toward the midline of your body. Strengthening the pecs, therefore, helps you perform numerous athletic functions, from pushing and throwing to climbing and punching. Bench press variations, as well as pushups, are used in virtually all football strength and conditioning programs, as they can help a lineman shove an opposing player back down the field. In baseball, the pecs help players both throw and hit the ball far and accurately. For swimmers, the chest muscles are used constantly with movements like the breaststroke and backstroke.

How Can I Build My Chest Muscles Without Weights?

If you don’t have workout equipment, but you want to build up your chest, you’re going to have to get friendly with the pushup (and its many variants). Look at how it’s performed and you can see that it’s essentially the same movement as a bench press, only you’re not supported by a bench.

A bench press allows you to work your pec muscles with greater isolation, and with heavier loads. This is helpful for building muscle, but it has its drawbacks too. For one thing, the stronger you get on presses, the more weight you have to use, and the more strain you’ll place on your shoulder joints. Pushups can’t be loaded as easily as presses, but you can add weight via weight vests, or simply performing the movement in more challenging or unstable positions. Pushups allow your shoulder blades to move naturally—which they can’t do pinned against the bench on a bench press—and that provides extra stability, so even when you’re training pushups heavy, they’re not as risky as pressing. Most heavy bench pressers complain of shoulder pain at one time or another, but when have you ever heard of someone hurting him/herself doing a pushup?

The pushup is what’s known as a closed-chain exercise. Your hands are rooted into the floor, not pressing up into the air. That requires more overall muscle throughout your body to engage to provide stability during the movement. A bench press mainly targets your pecs, delts, and triceps, but a pushup will work all that and your core, upper back, and legs to boot. It will also work them in a way that’s more akin to how you move in daily life and in sports. You rarely, if ever, have to push something heavy off your chest from a supine position on the ground (but if you anticipate getting trapped under a log one day, bench pressing is sure to prepare you for it).

Ultimately, the research shows that the muscle-building potential of an exercise comes down more to effort than it does load. Doing pushups can be as effective for growing the chest as benching heavy, provided you take your sets to failure (or near it). A 2016 study from McMaster University in Ontario had subjects either train with light weights or heavy weights, and both groups made equal muscle gains after 12 weeks. The light-weight group used as little as 30% of their max weight—which may be analogous to the effect of doing pushups with your bodyweight vs. a heavy bench press—and still made progress. Meanwhile, a 2018 study found that subjects doing bodyweight exercises had comparable improvements in body composition to those who did resistance-training exercises with weights.

The bottom line is that your muscles don’t know whether you’re lifting a barbell, dumbbell, or your own body. Observe all the muscle-building rules by training them hard, frequently, progressively, from a variety of angles, and with different training methods, and they’ll respond.

Chest Exercise Alternatives If You’re Injured

Chest training is often hampered by shoulder pain. The simplest way to get around it and continue working your pecs is to reduce the range of motion on your exercises by a few degrees.

Whether you’re lifting weights or doing pushup variations, the shoulder receives a greater stretch the further you bring your arm away from or behind your body. It’s also least stable when your arm is out 90 degrees from your side. So lowering all the way on presses, flys, or pushups is likely to aggravate any shoulder injuries you have. By stopping the range of motion an inch or so above your chest, you avoid any further strain to the shoulder joints.

The floor press is a great example. In this exercise, you lie on the floor as opposed to a bench, and lower the bar or dumbbells until your triceps touch down. While this limits the range of motion, and the degree to which you can activate the muscle fibers in your pecs, it can reduce the strain on your shoulders. It may also be helpful from a strength perspective. If when you press you find that you have trouble locking your elbows out, the floor press can cure the problem, as the upward movement begins right at the sticking point. When your shoulders feel better, and you return to full-range pressing, you may find that you’re stronger than ever. You can use the same tactic for flys, lowering the dumbbells until your upper arms are stopped by the floor.

Another strategy for training around injury is to do exercises that maximize muscle tension with the lightest possible weight. You’re obviously less likely to get injured using lighter weights than heavier ones, and they place less load on achy joints. An example of this would be the squeeze press, in which you drive two dumbbells against one another while you perform a normal chest press. It’s as if you’re bear-hugging the weight while you press it. The range of motion is short, and you won’t be able to handle anywhere near the weight you could on normal dumbbell presses, but the tension you create in your pecs will exhaust them thoroughly.

Interestingly, it’s not always the shoulders that you need to save when you’re working your chest. Ask any heavy bench presser how his/her lower back feels, and you may hear them groan. That’s because pressing can be stressful to the back, especially if you arch your spine in an effort to shorten the range of motion. Shoving your back into hyperextension, especially under load, can irritate the low back over time.

A safer way to press is with the hips in the air, in a bridge position. This keeps the spine straight and aligned, while the glutes and core work to stabilize your body. Not only does it take pressure off the back, it gets more muscles involved with the movement, adding to its functionality.

The workouts that follow make use of the floor press, floor fly, squeeze press, and bridge press.

How To Stretch Your Chest Before Working Out

Prepare your joints, muscles, and nervous system for your chest workout with these Durability drills.

Chest Exercises and Workouts You Can Do At Home With and Without Weights

There are two workouts that follow, both designed and demonstrated by Onnit Gym manager Larry Maloney (follow him on Instagram, @luminary_larry). One requires only your bodyweight, and the other can be done with virtually any pair of dumbbells.

Bodyweight Chest Workout Circuit

This routine combines chest work with core training in a circuit, so that your abs can be as sharp as your chest by summer. You’ll alternate direct chest exercises via pushup variations with movements that force you to brace your core to keep good body alignment—no easy feat when you’re moving your limbs rapidly. Note that there’s really no rest for the chest until the end of the circuit, so even when you’re working your abs, your pecs will be contracting to stabilize your arms and shoulders. (Come to think of it, there’s no rest for your core either, because, well, pushups. As we explained above.) We promise your pecs will be as pumped and sore as if you’d done a heavy pressing workout, but with a routine that takes less than 15 minutes to complete.

Directions: Perform the exercises as a circuit, completing one set of each in sequence without resting in between (or, if absolutely necessary, rest as little as possible). Afterward, rest 2 minutes, and repeat the circuit for 4 total rounds. Except where otherwise noted, do 10 reps for each exercise the first round. Reduce the reps by 2 each round, so you’ll do 8 reps the second round, 6 reps the third, and 4 reps the fourth.

1 Scorpion Pushup

Step 1. Get into pushup position with your hands shoulder-width apart. Tuck your pelvis slightly so that it’s perpendicular to the floor, and brace your core. Your body should form a straight line from your head to your feet.

Step 2. Lower your body until your chest is about an inch above the floor. Press your body back up, and then raise one leg off the floor. Continue to press into the floor and drive your hips back until your arms are straight overhead. Return your leg to the floor, perform another pushup, and repeat on the opposite leg. Each pushup counts as one rep.

2 Cross-Body Mountain Climber

Reps: Do 20 the first round, then 18, 16, 14

Step 1. Get into pushup position, and raise one knee toward your chest. As it’s coming up, twist your hips to bring it toward your opposite elbow. Try to touch the elbow.

Step 2. Twist back, and repeat on the opposite side. Each knee touch counts as one rep.

3 Alligator Pushup

Step 1. Get into pushup position, and lower your body toward the floor as you raise one leg out to the side with your knee bent.

Step 2. Press back up and return the leg to the floor. Repeat the pushup, and raise the opposite leg. Each leg raise is one rep.

4 Lateral Climber

Reps: Do 20 the first round, then 18, 16, 14

Step 1. Get into pushup position with one knee bent 90 degrees and under your chest. Extend the other leg straight out to your side.

Step 2. Switch your legs, bringing your right knee under your chest. Continue switching back and forth quickly, staying light on your feet. Avoid twisting your shoulders and hips by keeping your core tight. Each switch is one rep.

5 Beast Pushup

Step 1. Get into pushup position and push your hips back over your heels, extending your arms overhead (the beast position). Do not let your knees touch the floor.

Step 2. Extend your legs and pull with your arms to come back to the pushup position, and then perform a standard pushup. Press back up as you go straight back into the beast position. Each pushup is one rep.

Dumbbell Chest Workout with Light Weights

Here, we highlight one of our favorite exercises—the hip bridge. Doesn’t sound like a chest move, does it? Well, it can be if you want it to. Pressing and flying with your hips in the air trains the glutes and core along with your chest, and makes for a more functional pec workout overall. Regular presses and flys can better isolate the pecs, and that’s alright, but most of the times you use your chest muscles in life, you have to work them along with your hips and core (pushing something or someone, throwing, punching, etc.). The exercises that follow train movements that are more analogous to what you’ll do on the field, court, or mat, and they’ll still give you a chest that stretches your T-shirts.

As a bonus, working your chest in the bridge position helps relieve stress from the lower back, which is often bothered by conventional pressing exercises done with a big arch in the spine. Bridge presses and flys keep the spine neutral.

Directions: Perform the exercise pairs (marked A and B) as supersets, so you’ll do one set of A and then immediately go on to do one set of B. Rest 2–3 minutes, and then repeat the pair until all sets are completed for each exercise. If you only have access to very light weights, perform 12–15 reps for each exercise. If you have heavier weights, do 10–12 reps.

On the last set of each B exercise (right before you finish the pair), do as many reps as possible.

1A Bridge Floor Press 

Step 1. Lie on your back on the floor with a dumbbell in each hand. Place your feet near your butt, and tuck your pelvis under so it’s perpendicular to the floor. Take a deep breath into your belly, brace your core, and squeeze your glutes as you drive through your heels to raise your hips off the floor. Your body should form a straight line from your knees to your shoulders. Hold the weights over your chest.

Step 2. Maintaining the position by keeping your glutes and core tight, lower your arms while tucking your elbows 45 degrees to your sides. Continue until your triceps touch the floor. From there, press the weights straight up.

1B Renegade Row with Pushup

Step 1. Hold a dumbbell in each hand and get into pushup position on the floor with your hands shoulder-widith apart. Your body should form a straight line from your head to your feet, and your pelvis should be tucked slightly so that it’s perpendicular to the floor. Brace your core.

Step 2. Perform a pushup, and at the top, shift your weight to your left side so that your right arm feels light. Row the weight to your hip, avoiding any twisting in your hips or shoulders. Return your hand to the floor, perform another pushup, and repeat the row on the opposite side. Each pushup counts as one rep.

2A Bridge Fly

Step 1. Get into the bridge position you used in the bridge floor press, and hold the dumbbells over your chest.

Step 2. Lower your arms in an arcing motion (maintain a slight bend in your elbows) until your triceps touch the floor. Now bring your arms back over your chest in a hugging motion as you squeeze your pecs. 

2B Bridge Pullover

Step 1. Get into the bridge position and hold one dumbbell over your chest. Grip the sides of it tightly, contracting your pecs as if you were trying to crush the dumbbell between your hands.

Step 2. Keeping your arms straight, reach back over your head until the dumbbell touches the floor (but don’t rest it there). Pull the weight back over your chest.

3A Bridge Squeeze Press

Step 1. Get into the bridge position and hold two dumbbells together over your chest. Press them against each other so that you feel your pecs contract.

Step 2. Maintain that tension as you lower the weights to your chest, and then press them back up.

3B Triceps Skull Crusher

Step 1. Lie flat on the floor and hold the dumbbells over your chest.

Step 2. Bend your elbows, lowering the weights to the sides of your face, and then press them back up.

4A Bridge Underhand Fly

Step 1. Get into the bridge position with the dumbbells over your chest. Turn your palms to face your chin.

Step 2. Lower your arms outward as you did in the previous fly exercise, but keep them closer to your sides. When your triceps touch the floor, bring the weights back up in a hugging motion.

4B Bridge Floor Press with Underhand Grip

Step 1. From the bridge position with your palms facing your chin, lower the weights until your triceps touch the floor, arms 45 degrees from your torso.

Step 2. Press the weights back up.

But there is a part of me that wants to eat everything in sight lift everything in sight, and make every muscle so big that I have to walk sideways through doors.

As a professional athlete and United States Marine, staying within a certain weight category improves my chances for championships, titles and promotions…it also helps me run much faster for much longer periods of time for some of the tests I have to take in the military.

Unfortunately, I have a bit a vanity that I have to reveal…I do not like my t-shirts to fit loosely around my arms.

I would buy smedium shirts, but then every shirt I wore, wouldn’t cover my belly button.

So I have decided there is a circumference of arm size that I cannot let me arms fall below…no matter how much I have to cut weight.

I want biceps and triceps that make each shirt sleeve beg for a seamstress to let them out.

Good thing, I train battle ropes, which creates massive pump, and would probably increase the size of my arms even bigger, if I didn’t have to keep my calories below a certain amount.

If you are looking for massive arms and enormous pump, check out these nine battle ropes moves, but make sure you grip hard on the rope and give each exercise every bit that you got…otherwise you will be cursed with your wimpy noodle arms for the rest of your days.

1. Kneeling Alternating Waves

2. Reverse In-and-Out Waves

3. In-and-Out Waves

4. Seated Rope Pulls

5. Kneeling Overhead Extension Rope Drivers

6. Seated Rainbows

7. See-Saw Presses

8. Standing Push-Pulls

9. Side Facing Vertical Waves

Battle Ropes Workout to Build Muscular Arms

Whether you work one or two of these in at the end of a good arm, back, chest, or upper body day, or you perform these exercises as your arm, back, chest, and upper body day, you will not leave the gym disappointed.

Actually, you should find the nearest beach during your prime pump hours to show off what you have just created–a gnarly case of swolliosis.

But seriously, if you are looking for big triceps, bigger biceps, and the biggest pump you have ever felt, check out these battle ropes exercises above.

For full workout and training programs check out my Onnit OnDemand Channel at: https://ondemand.onnitacademy.com/p/aaron-guyett-channel

Enjoy your pump!

Rumor has it, however, that such development is genetic—you have the potential for it or you don’t. Some trainers say that an impressive inner chest is a product of steroid use, and that “natty” lifters just can’t isolate their pecs well enough to etch that kind of definition into their muscles.

But the truth is that—with dedicated, consistent effort—anyone CAN carve out a deeper inner-pec groove. Getting there primarily comes down to mastering three inner pec-focused exercises, and adding one chest workout per week to your routine.

Why Work Out Your Inner Chest?

It’s easy to joke about “guy cleavage,” but most men can’t deny that they would like to have the lines and edges you see on the inner pecs of bodybuilders and physique competitors. Called striations, they make the chest look more imposing and complete, sending the message that you’re a serious lifter who’s put his/her time in at the gym—you’re not just another “bro” or poseur.

But trying to target a specific portion of any muscle is a touchy subject in the strength and conditioning community. “Once a muscle fiber is contracted, there’s an all-or-nothing phenomenon,” says John Rusin, D.P.T., C.S.C.S., creator of Functional Hypertrophy Training. “If you recruit some portion of the pec, you’re going to recruit it all.” In the case of the chest, the same nerves that control the inner part of the pecs activate all the other regions—the upper, lower, and outer pecs. “So, the science will tell you, no, you can’t truly isolate one part of a muscle. But there are ways to target the inner pec fibers to help build that area.”

Rusin says that by focusing your mind on contracting a specific area of muscle (what bodybuilders call the mind-muscle connection, see below), and using exercises that stress contractions in the places you want to target, it is possible to emphasize very specific portions of that muscle for potentially greater development.

Anatomy of the Inner Chest

When it comes to working the inner chest, we’re technically only talking about one pair of muscles: the pectoralis majors. These are the big chest muscles that attach to the sternum. There’s a second pec muscle on each side—the pectoralis minor—but it’s smaller, and doesn’t reach the sternum, so it doesn’t need to be targeted when trying to bring up the inner chest.

The space between where the two pec majors attach at the sternum forms a vertical column. For a well-defined inner chest, these attachment points need to be as built-up as possible, so that each individual pec major is clearly separated from the other one and looks like it’s been carved out of granite. (You’ll have to be pretty lean as well for striations to show.)

There are four anatomical motions that the pec major performs:

• Flexion of the humerus (raising the arm in front of your body). This is accomplished by the clavicular head of the pec muscle—the pec fibers that attach to the collarbone.

• Extension of the humerus (lowering the arm down to your side). This is done by the sternocostal head—the fibers that attach to the sternum.

• Horizontal adduction of the humerus (moving the arm across the front of the body). Both the clavicular and steroncostal heads work together to move the arms in a hugging motion.

• Internal rotation of the humerus (rotating the arm in toward the midline of the body). Again, both muscle heads work together here.

In the gym, you can train all of these movements by using two types of exercises: presses and flyes. Pressing exercises, typically done with a barbell or dumbbells, are considered primary movements for the chest, because they give you the most bang for your training buck. As compound exercises, presses let you lift a lot of weight and activate a lot of muscle. But it’s the lifts that emphasize horizontal adduction (i.e. flye variations) that Rusin says are the most effective for targeting the inner pecs. “If you want to hit those inner fibers, you can’t just be doing bench press, dumbbell bench press, and standard pushups,” he says. “Horizontal adduction is the key to hitting the inner pecs, and it’s one action that most people never truly train optimally.”

Creating A Mind-Muscle Connection for Better Inner-Chest Gains

Bodybuilders speak of the mind-muscle connection as mentally zeroing in on the muscles you’re training to improve their activation. As former pro bodybuilder Ben Pakulski (mi40nation.com) explains in The Men’s Health Encyclopedia of Muscle, written by Onnit Editor-in-Chief Sean Hyson, C.S.C.S., to use the mind-muscle connection properly, you have to picture the two ends of the muscle coming together with each contraction.

In the case of the pecs, the muscles originate at the collarbone and sternum and insert on the humeral bones. When you do a press or flye movement, the insertion points pull closer to the origins. “When I train,” says Pakulski, “I’ll picture what my insertion looks like, and how I’ll bring that closer to the origin.” So, to get the most out of your inner-chest training, visualize the pec muscles’ connection at the top of your arms pulling toward the parts of the muscle that attach at your sternum. Imagine the inner portion of the pec fibers tensing and jumping out from your skin. It may sound woo-woo, but the mind undoubtedly has an effect on the body.

In 2016, a study in the European Journal of Applied Physiology had subjects use the mind-muscle connection during bench-press workouts. When the lifters visualized their muscles working, there was greater activation in the pecs and triceps. Also in 2016, a review in Strength and Conditioning Journal concluded that use of the mind-muscle connection could increase the effect of all factors that contribute to muscle growth, including muscular tension and overall muscle damage.

What Are the Best Inner-Chest Exercises?

Below are Rusin’s three favorite exercises for targeting the inner pecs.

1) Hybrid Flye-Press Combo

As the name implies, this exercise is a cross between a flye motion and a press. You maintain a neutral grip (palms facing each other) and perform an arcing motion with the arms, as in a flye, but you also bend your elbows quite a bit in the down position, like you do in a press.

“The hybrid flye-press combo really targets horizontal adduction at the top of the movement,” says Rusin. “This exercise goes against the belief that you have to do these really long moment-arm flyes,” that is, flyes where your elbows are almost fully extended. While some lifters think it helps them get a better stretch on the pecs in the bottom of the movement, that technique is dangerous for the elbows, and Rusin says it’s not necessary.

You can perform this hybrid move with dumbbells or cables, but Rusin prefers you use cables, because of the constant tension they provide. “With dumbbells, when the arms are in a vertical position, we lose our line of pull,” he says. That is, when your elbow and shoulder joints are stacked at the top of the movement, there’s no tension on the pecs—the weight is just resting on the joints. But when you use cables, the pulley system makes the weight continue to resist your muscles at every point in the range of motion, “and that keeps tension on the tissues through that portion of the movement.”

Note: The hybrid flye-press combo is NOT a standing cable crossover. Rusin wants it performed lying on either a flat bench or with a slight incline (the incline will emphasize those clavicular head fibers more, and therefore give you a better inner, upper-chest hit). “With standing flyes, people tend to compensate too much,” he says. “They increase upper back involvement, and they use the hips, when they should be concentrating on contracting the pecs to get the most out of them.”

How To Do the Hybrid Flye-Press Combo

Step 1. Set an adjustable bench at a slight incline (15–30 degrees), equidistant between two cable columns. Attach single-grip/stirrup handles to the pulleys at the lowest positions.

Step 2. Grasp both handles and lie back on the bench. Your elbows should be bent about 90 degrees. The pulleys should be in line with your shoulders so that the cables run more or less perpendicular to the weight stacks; if this isn’t the case, scoot the bench either forward or backward. If you like, rest your feet on the bench, which will add an element of instability to the exercise.

Step 3. Press the handles up while drawing your hands together so that they nearly touch at the top and your arms are fully extended over your upper chest. Squeeze the contraction hard, visualizing your inner pecs doing the work, and then slowly lower your arms to the start position.

2) Hammer Squeeze Press

Like the flye-press combo exercise, this move combines a pressing movement with an added focus on horizontal adduction, courtesy of squeezing a light medicine ball between your hands.

“This exercise is fricking amazing,” says Rusin. “It will instantaneously activate that portion of the pecs we’re talking about. It’s something that will get you sore in the right kind of way, especially in that inner-pec area. This will blow you up.”

How To Do the Hammer Squeeze Press

Step 1. Set a bench to a 15 to 45-degree incline and hold a pair of moderate-weight dumbbells with a light medicine ball secured between them. The purpose of the medicine ball is simply to have something to squeeze, not to provide additional resistance, so find the lightest ball possible—preferably a leather or Kevlar one that will stay in place and not slip out. (Have a partner place the ball between your hands and squeeze your hands together, or bear hug the ball with the dumbbells and then get into position.)

Step 2. Set up on the bench with your arms extended straight upward and palms facing each other. Press in on the ball by contracting the inner pecs and hold it isometrically. Think about your inner-pec fibers firing hard throughout the whole exercise.

Step 3. Maintaining the squeeze, bend your elbows to lower the dumbbells and ball down to your chest.

Step 4. When the ball touches your upper chest, press back up under control to the arms-extended position, squeezing the ball hard throughout.

3) Diamond Pushup

All pushups are underrated chest-builders. A simple way to target the inner pecs with a pushup is to narrow your hand spacing into what’s commonly known as the “diamond” position: the tips of your index fingers and thumbs touch each other, or close to it, forming a diamond shape between your hands. This will also activate more triceps muscle as well.

“The hardest muscle to build is the one you can’t feel,” says Rusin. “That’s why I like using the diamond pushup. You can feel that inner-pec area working, so you’re more likely to be able to build that area.”

How To Do the Diamond Pushup

Step 1. Assume a standard pushup position with your hands and toes on the floor and your body in a rigid, straight line from heels to head.

Step 2. Move your hands together so that the ends of your index fingers and thumbs are nearly touching each other (the exact distance between them should be whatever feels comfortable to you and won’t aggravate your elbows). The space between your hands will resemble a diamond shape.

Step 3. Bend your elbows to slowly lower yourself toward the floor. When your chest touches your hands, press back up explosively to full elbow extension. As you press up, try to draw your hands even closer together but without actually moving them—just tense the muscles and focus your mind on contracting the inside of your chest.

How Can I Stretch My Pecs?

Rusin doesn’t recommend stretching the pecs before or after workouts. “The shoulder is the most mobile joint in the body,” he says, “so rarely do we need more mobility there.”

He does, however, recommend one stretching technique during a chest workout to increase overall muscle activation, including the inner-pec fibers. He calls it “loaded stretching,” and it’s best utilized on the hybrid flye-press combo exercise.

Here’s how to do it: On your last set of flye-presses, after reaching muscle failure, lower your last rep down as slowly as possible. When you reach the bottom of the range of motion, hold that position for as long as you can (aim for 30 seconds). “This will light up every aspect of your pecs,” says Rusin.

Stretching a muscle under load creates even more tension in it, stimulating a growth response. Loaded stretching is another concept that is explained in The Men’s Health Encyclopedia of Muscle.

Beginner Inner-Chest Workout

The following workout, designed by Rusin, can be done once a week in place of your existing chest workout. You can also train other muscles (i.e. triceps, back, or shoulders) after your chest work in the same session. For the best gains in chest size, you should work your pecs one other day in your training week, either with the same exercises or other chest moves of your choice.

“You’re not training for power and strength with the inner pecs,” says Rusin. “This workout is about hypertrophy [muscle gain], so we’re going to implement higher reps on the inner-chest exercises and more total volume to deliver a good pump. You’ll definitely feel the inner chest working.”

1. Hammer Squeeze Press

Sets: 3  Reps: 12–15

See directions above.

2. Barbell Bench Press

Sets: 3  Reps: 3–8

Step 1. Set up in a power rack if you’re training alone, so you can set the spotter bars to just below your chest to catch the barbell if you can’t press it up. Draw your shoulder blades down and together to arch your back. Place your hands about shoulder-width apart on the bar.

Step 2. Pull the bar out of the rack without losing your arch and shoulder position. Lower the bar to your chest, right at the nipple line, tucking your elbows 45-degrees on the descent.

Step 3. Press the bar to lockout.

3. Cable Hybrid Flye-Press Combo

Sets: 3  Reps: 10–15

See directions above.

4. Diamond Pushup

Sets: 2  Reps: To failure

See directions above.

Advanced Inner-Chest Workout

Also designed by Rusin, this chest routine can be done once per week. The extra volume (and a more advanced diamond pushup variation) makes it slightly more challenging than the beginner’s routine above, but it’s still based on the same exercises that offer the best inner-pec hit.

1. Hammer Squeeze Press

Sets: 4  Reps: 12–15

2. Barbell Bench Press

Sets: 4  Reps: 3–8

Step 1. Set up in a power rack if you’re training alone, so you can set the spotter bars to just below your chest to catch the barbell if you can’t press it up. Draw your shoulder blades down and together to arch your back. Place your hands about shoulder-width apart on the bar.

Step 2. Pull the bar out of the rack without losing your arch and shoulder position. Lower the bar to your chest, right at the nipple line, tucking your elbows 45-degrees on the descent.

Step 3. Press the bar to lockout.

3. Cable Hybrid Fly-Press Combo

Sets: 3  Reps: 10–15

4. Feet-Elevated Diamond Push-Up

Sets: 3  Reps: To failure

Perform the diamond pushup as described above, but rest your fee on a bench or other elevated surface so that your torso is angled down toward the floor.

It’s not just guys who want wider backs. Ladies benefit from broadening their lats because they make the waist look smaller by comparison. Meanwhile, a more defined upper back also looks great in a halter top, razorback tank, or backless dress, and a strong lower back helps you pull off a keyhole dress or crop top. And those are just the aesthetic benefits. Stronger back muscles are a must for good posture and injury prevention. Since most people (both women and men) focus on muscles they can see in the mirror, it’s the ones on the back side of the body that need the most attention, and must be built up for a balanced look.

Strengthen and Tone Your Back with These Workouts

The following are my favorite workouts for targeting every major component of the back musculature. Most of them are doable with only minimal equipment, but I’ve also included routines that are specially designed for a small home gym or a few pairs of light dumbbells.

Pre-Workout Back Stretches

Every workout should begin with a mobility warmup that prepares your joints, tissues, and nervous system for the kind of training you’re about to do. Onnit Durability Coach Cristian Plascencia (@cristian_thedurableathlete) offers the following movements for prepping the back and shoulders for strong pulling.

The Full Back Workout for Women

This routine works the entire back, from the muscles around the shoulder blades to the lats (the big muscles on the sides of your back) and spinal erectors (the ones that start at your lower back and run up the center).

Many people have trouble feeling their back muscles when doing exercises like pulldowns and rows. They feel the work more in their arms than in the back, and so they never fully activate the target muscles. This is why I’m starting you off with scap pullups. You simply hang from a pullup bar and draw your shoulder blades down to raise your body up. They don’t look like much—you’ll only move a few inches—but they’ll help you connect your mind to your muscles and feel your back working. This should help you focus on the right muscles during the rest of the workout. Note: don’t worry if you’re not strong enough to do a full pullup—you only have to pull with your back muscles on a scap pullup. Your elbows don’t bend.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion. For the last two exercises, 4 and 5, perform only one set of each, resting 15 seconds after 4.

1A Scap Pullup

Reps: 6–8R

Step 1. Hang from a pullup bar with hands outside shoulder width.

Step 2. Draw your shoulder blades down and together to raise your body up. The range of motion will only be a few inches. Hold the top position a moment.

1B Band Face Pull

Reps: 12

Step 1. Attach an elastic exercise band to a sturdy object at about chest height. Grasp the loop with both hands a few inches apart and stand back so that your arms extend in front of you and there’s tension on the band.

Step 2. Draw your shoulder blades back together and downward as you pull the band to neck level, flaring your elbows out to your sides. Pause for a moment and then extend your arms again.

1C Suspension Row

Reps: 12

Step 1. Set the handles of a suspension trainer to about hip level. Grasp the handles and hang from them with arms straight. Draw your shoulder blades together and downward (“proud chest”). Your body should form a straight line from your head to your feet. Brace your core.

Step 2. Row your body up to the handles, contracting your back fully.

2A Seated Cable Row

Reps: 12

Step 1. Attach a V-grip handle to a seated cable row station and sit tall on the bench with knees bent.

Step 2. Row the handle to your sternum, drawing your shoulders back together and downward as you pull. Stay upright; don’t lean back.

2B Pilates Double Kick

Reps: 10

Step 1. Lie facedown on the floor and turn your head to rest on your right cheek. Bring your hands behind your back to rest one on top of the other. Draw your elbows out wide and down to the floor. Squeeze your legs together.Bend your knees to bring your heels to your butt—“kick” it twice—and then lower your legs to the floor again.

Step 2. Take a deep breath into your belly. Extend your arms behind you, toward the floor, and raise your torso off the floor while looking in front of you. Hold for a moment, and then turn your head to the opposite side, bend your elbows, and lower back down to rest on the other cheek. The next rep begins with another kick of the feet.

2C Posture Band Hold

Reps: Hold for 20–30 seconds

Step 1. Sit on the floor with legs extended and wrap a band around the bottom of your feet. Hold a loop of the band in each hand and sit upright with your shoulders down and back (think: “proud chest”). Engage your core.

Step 2. Row the band to your belly and hold the position.

3A Bent-Over Dumbbell Row

Reps: 15

Step 1. Hold a pair of dumbbells and, keeping a long spine from your head to your hips, bend your hips back until your torso is about 45 degrees to the floor.

Step 2. Draw your shoulder blades together and downward as you row the weights to your sides.

3B Renegade Row

Reps: 6–8 (each side)

Step 1. Get into a pushup position, resting your hands on a pair of dumbbells. Take a deep breath into your belly and brace your core.

Step 2. Lean your weight to your right side, pushing that hand into the floor. Your left side will feel lighter. Now row the left-hand dumbbell to your side, but avoid twisting your hips or shoulders. Lower the weight and repeat on the other side.

3C Pilates Dart

Reps: 4

Step 1. Lie facedown on the floor with your arms at your sides. Lengthen your neck and tuck your tailbone under so that your pelvis is perpendicular to the floor. You can rest your forehead on a towel. Inhale into your belly and brace your core.

Step 2. Extend your back to raise your head off the floor. Tuck your chin. Drive your shoulder blades back and down, and extend your arms as you rise, raising them slightly off the floor and turning your palms to face down. You should look like a dart flying toward its target. Exhale and lower back to the starting position.

3D Dancer Half Lift

Reps: 10

Step 1. Lie facedown on the floor, resting your head on the back of your hands. Tuck your tailbone under slightly so that your pelvis is perpendicular to the floor and brace your core.

Step 2. Take a deep breath into your belly and extend your back to raise your torso and hands off the floor.

Step 3. Extend your arms out and away from your sides, rotating your wrists so that your thumbs face behind you.

Step 4. Continue reaching back with your arms until they’re at your sides, palms facing the floor. That’s one rep.

4 Ballistic Row

Reps: Perform reps for 60 seconds

Step 1. Hold a dumbbell (or kettlebell, as shown here) in one hand. Bend your hips back while keeping a long spine from your head to your hips. You can raise your free arm out to the side to help you keep your shoulders parallel to the floor.

Step 2. Explosively row the weight to your side and then let it go, catching it with the opposite hand in mid air. Lower the weight under control, and then row it explosively and catch it with the opposite hand again. Work for 60 seconds and then rest 15 seconds.

5 Swimmer

Reps: Perform reps for 60 seconds

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming. Work for 60 seconds.

Upper-Back Workout For Women

Most women don’t want big, bulky traps like a wrestler. But a little extra muscle and definition in the upper back goes a long way toward building overall body strength, and making an off-the-shoulder top look great on you. This workout targets the traps, rhomboids, and rear delts—no “bro” exercises like shrugs necessary.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion.

1A Negative Pullup

Reps: 6–8

Step 1. Stand on a box or step so you can reach the pullup bar. Grasp the bar with hands just outside shoulder width (or use the neutral-grip handles if your bar has them). Jump up so your chin is over the bar and hold yourself there.

Step 2. Lower your body under control until you’re at a dead hang. (Aim for 3–5 seconds.) Jump back up to begin the next rep. If that’s too hard, perform only one rep, but lower yourself as slowly as you can.

1B Pilates Foam Roller Pull

Reps: 10

Step 1. Lie facedown on the floor and extend your arms in front of you, resting them on a foam roller. Point your thumbs to the ceiling. Take a deep breath into your belly and brace your core.

Step 2. Draw your shoulder blades down and together and maintain the position as you exhale, raise your torso off the floor, and drive your forearms into the roller. The movement will roll the foam toward you a few inches. Reverse the movement to return to the starting position.

1C Suspension Row

Reps: 12

Step 1. Set the handles of a suspension trainer to about hip level. Grasp the handles and hang from them with arms straight. Draw your shoulder blades together and downward (“proud chest”). Your body should form a straight line from your head to your feet. Brace your core.

Step 2. Row your body up to the handles, contracting your back fully.

2A Rear-Delt Flye

Reps: 12

Step 1. Hold a pair of dumbbells and, keeping a long spine from your head to your hips, bend your hips back so your torso is at 45 degrees to the floor.

Step 2. Raise your arms out 90 degrees, drawing your shoulders back and downward.

2B Seal Row

Reps: 12

Step 1. Lie chest down on a bench and hold a dumbbell in each hand.

Step 2. Take a deep breath into your belly and brace your core. Raise your torso as you row the weights to your sides. Hold the top position a moment.

2C Pilates Upper Back Lift

1Reps: 10

Step 1. Lie facedown on the floor (you can use a rolled up towel to cushion your forehead). Rest your arms away from your sides with elbows bent and palms flat.

Step 2. Draw your shoulder blades together and downward as you raise your arms off the floor until your feel your upper back contract fully. Hold for a moment.

3A Wide-Grip Cable Row

Reps: 15

Step 1. Attach a long lat bar to a seated cable row station and sit tall on the bench with knees bent. Your grip should be outside shoulder width.

Step 2. Row the bar to your sternum, drawing your shoulders back together and downward as you pull. Stay upright; don’t lean back.

3B Cable External Rotation

Reps: 12 (each side)

Step 1. Attach a D-handle to the cable of a pulley station. Set the pulley at about elbow height. Stand far enough away from the station so that the tension of the cable pulls your forearm gently in front of your body.

Step 2. Keeping your arm at your side, rotate your forearm outward until your knuckles point behind you.

Lower-Back Workout for Women

Virtually everyone deals with lower-back pain at one time or another—either because the person doesn’t lift at all, or because of the way that person lifts (i.e., bad form, like rounding your back on a stiff-legged deadlift, mountain climber, etc.). This routine strengthens the lower back with joint-friendly exercises that will help to alleviate pain and prevent any more of it. I borrow a lot of moves from Pilates here because they’re safe to perform and help the back feel better while you’re doing them.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. For 2A–2D, perform each exercise for 30 seconds and rest 10 seconds between moves. For the windshield wiper, just do 3 sets for the one move by itself.

1A Back Extension

Reps: 12

Step 1. Set the pad of a back extension bench so that, when you lie on it, the top is at the crease of your hips. Set up on the bench and secure your feet behind the ankle pads. Keeping a long spine from your head to your hips, bend at the hips and lower your torso until your body is bent 90 degrees.

Step 2. Squeeze your glutes and extend your hips until your body forms a straight line. Do not hyperextend your back to come up any higher.

1B Superman

Reps: 12

Step 1. Lie on the floor facedown and extend your arms in front of you.

Step 2. Brace your core. Raise your torso and legs off the floor as high as you can while reaching forward with your arms and back with your legs. Hold the top position for a moment.

1C Pilates Flat Back Reach

Reps: 12

Step 1. Keeping a long spine from your head to your hips, bend your hips back until your torso is parallel to the floor and reach your arms out wide. Twist your torso as far as you can to the right, keeping your arms spread as wide as possible.

Step 2. Twist as far as you can to the left. Keep your spine long with your lower back neutral. That’s one rep.

2A Swimmer

Reps: Work for 30 sec.

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming.

2B Pilates Double Kick

Reps: Work for 30 sec.

Step 1. Lie facedown on the floor and turn your head to rest on your right cheek. Bring your hands behind your back to rest one on top of the other. Draw your elbows out wide and down to the floor. Squeeze your legs together.Bend your knees to bring your heels to your butt—“kick” it twice—and then lower your legs to the floor again.

Step 2. Take a deep breath into your belly. Extend your arms behind you, toward the floor, and raise your torso off the floor while looking in front of you. Hold for a moment, and then turn your head to the opposite side, bend your elbows, and lower back down to rest on the other cheek. The next rep begins with another kick of the feet.

2C Swimming Superman

Reps: Work for 30 sec.

Step 1. Lie facedown on the floor with arms and legs extended. Tuck your tailbone slightly so that your pelvis is perpendicular to the floor. Take a deep breath into your belly and brace your core.

Step 2. Raise your torso off the floor and spread your arms out wide and then behind you—as if performing a breast stroke—until your palms touch your legs.

2D Slow Bridge

Reps: Work for 30 sec.

Step 1. Lie on your back on the floor and bend your knees so your heels are close to your butt. You’re your tailbone under and take a deep breath into your belly. Brace your core.

Step 2. Drive through your heels to raise your butt in the air. Avoid hyperextending your lower back. Lower back to the floor HOW SLOWLY?

3 Windshield Wiper

Sets: 3  Reps: 8 (each side)

Step 1. Lie on your back on the floor and extend your arms out 90 degrees to your sides. Bend your hips 90 degrees and raise your legs straight up in the air. Take a deep breath into your belly and brace your core.

Step 2. Twist your hips to the left, lowering your legs as far as you can toward the floor. Raise them back up and to the other side. That’s one rep.

Dumbbell Back Workout for Women

Whether I’m working out in a small hotel gym or in my aunt’s garage with her little pink weights, dumbbells are my secret weapon. You don’t need more than a pair or two to get in a great session. Take this routine on the road with you.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion.

If you’re limited to very light weights, simply perform your reps more slowly, extending the time your muscles spend under tension. If you have them, a pair of five-pounders, 15s, and 25s would work great here.

1A Overhand Bent-Over Row

Reps: 12

Step 1. Hold a pair of dumbbells and, keeping a long spine from your head to your hips, bend your hips back until your torso is about 45 degrees to the floor.

Step 2. Draw your shoulder blades together and downward as you row the weights to your sides.

1B One-Arm Bent-Over Row

Reps: 10 (each side)

Step 1. Hold a dumbbell in one hand. Bend your hips back while keeping a long spine from your head to your hips. Rest your forearm on your lead leg to help brace you.

Step 2. Row the weight to your side.

1C Alternating Row

Reps: 12 (each side)

Perform as you did the bent-over row but alternate arms. Row your left and lower down, and then your right. Avoid twisting.

2A Pilates Upper-Back Lift

Reps: 12

Step 1. Lie facedown on the floor (you can use a rolled up towel to cushion your forehead). Rest your arms away from your sides with elbows bent and palms flat.

Step 2. Draw your shoulder blades together and downward as you raise your arms off the floor until your feel your upper back contract fully. Hold for a moment.

2B Alternating Bear Row

Reps: 6 (each)

Step 1. Hold a dumbbell in each hand and get on all fours on the floor. Press your hands into the dumbbells and drive your toes into the floor to raise your knees about an inch. Brace your core. Your head, spine, and pelvis should form a long line.

Step 2. Row one dumbbell to your side, replace it, and then row the other. Avoid twisting in either direction and keep your core tight.

2C Renegade Row

Reps: 6 (each side)

Step 1. Get into a pushup position, resting your hands on a pair of dumbbells. Take a deep breath into your belly and brace your core.

Step 2. Lean your weight to your right side, pushing that hand into the floor. Your left side will feel lighter. Now row the left-hand dumbbell to your side, but avoid twisting your hips or shoulders. Lower the weight and repeat on the other side.

3A Bent-Over Twisting Row

Reps: 12

Step 1. Hold a dumbbell in each hand and, keeping a long spine from your head to your hips, bend your hips back until your torso is nearly parallel to the floor.

Step 2. Row the weights to your sides, twisting your wrists outward as you pull so that your palms face up at the top of the movement.

3B Swimmer

Reps: 16

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming.

3C Swimming Superman

Reps: 10

Step 1. Lie facedown on the floor with your hands at your sides. Tuck your tailbone so that your pelvis is perpendicular to the floor and brace your core. Take a deep breath into your belly and extend your back to raise your torso off the floor while reaching out 90 degrees with your arms.

Step 2. Keep your torso up as you reach behind you with your arms. Lower yourself back to the floor to complete the rep.

At-Home Back Workout

Back is a muscle group that people tend to use a lot of machines to work. Cable pulleys give you a variety of ways to keep tension on the muscles in positions where there normally wouldn’t be much, such as at the bottom of a row. But bands are a good substitute for cables, and are much easier to store in a home gym. Meanwhile, old-fashioned dumbbell rows consistently come up on trainers’ lists of the best back exercises, because they work the back and core simultaneously. Both kinds of exercises form the foundation of this workout.

Directions

The exercises are grouped and marked with letters. Do one set of 1A, then one set of 1B, and then 1C. Rest 60 seconds, and repeat for 3 total rounds. Perform the remaining groups of exercises in the same fashion. To end the workout, do one set of the Pilates double kick by itself, performing reps for 60 seconds (or until failure).

1A Single-Arm Deep Bent-Over Row

Reps: 10 (each side)

Step 1. Grasp a light dumbbell in your left hand and take a long stride forward with your right leg. Keeping a long spine from your head to your hips, bend your torso forward until it’s about 45 degrees to the floor. Brace your torso by driving your right forearm into your right leg.

Step 2. Row the weight to your hip. Avoid twisting your shoulders or hips. Complete your reps on that side and then switch sides.

1B Bent-Over Twisting Dumbbell Row

Sets: 15

Step 1. Hold a dumbbell in each hand and, keeping a long spine from your head to your hips, bend your hips back until your torso is nearly parallel to the floor.

Step 2. Row the weights to your sides, twisting your wrists outward as you pull so that your palms face up at the top of the movement.

1C Pilates Foam-Roller Pull

Sets: 12

Step 1. Lie facedown on the floor and extend your arms in front of you, resting them on a foam roller. Point your thumbs to the ceiling. Take a deep breath into your belly and brace your core.

Step 2. Draw your shoulder blades down and together and maintain the position as you exhale, raise your torso off the floor, and drive your forearms into the roller. The movement will roll the foam toward you a few inches.

2A Alternating Bear Row

Reps: 6 (each side)

Step 1. Hold a dumbbell in each hand and get on all fours on the floor. Press your hands into the dumbbells and drive your toes into the floor to raise your knees about an inch. Brace your core. Your head, spine, and pelvis should form a long line.

Step 2. Row one dumbbell to your side, replace it, and then row the other. Avoid twisting in either direction and keep your core tight.

2B Bird Dog

Reps: 10 (each side)

Step 1. Get on all fours and tuck your tailbone so that your pelvis is perpendicular to the floor. Brace your core.

Step 2. Simultaneously extend your right arm and left leg. Avoid twisting in any direction. Return to all fours and repeat on the opposite side.

2C Swimmer

Reps: 10 (each side)

Step 1. Lie facedown on the floor and extend your arms and legs. Take a deep breath into your belly and brace your core.

Step 2. Raise your left arm and right leg. Lower them as you raise your right arm and left leg. Continue fluttering your legs and arms as if swimming.

3A Band Row

Reps: 10 (hold the last one)

Step 1. Sit on the floor and wrap a band around both feet and grasp the loop ends with both hands. Sit tall and upright.

Step 2. Row the band to your sides. Hold your last rep for 10–20 seconds.

3B Single-Arm Band Row

Reps: 10 (each side)

Step 1. Sit on the floor and wrap a band around your left foot. Extend your legs in front of you and sit tall. Draw your shoulder blades together and downward (“proud chest”).

Step 2. Row the band to your side. Complete your reps on that side and then switch sides.

3C Superman

Reps: 12

Step 1. Lie on the floor facedown and extend your arms in front of you.

Step 2. Brace your core. Raise your torso and legs off the floor as high as you can while reaching forward with your arms and back with your legs. Hold the top position for a moment.

4 Pilates Double Kick

Reps: Work for 60 sec.

Step 1. Lie facedown on the floor and turn your head to rest on your right cheek. Bring your hands behind your back to rest one on top of the other. Draw your elbows out wide and down to the floor. Squeeze your legs together.Bend your knees to bring your heels to your butt—“kick” it twice—and then lower your legs to the floor again.

Step 2. Take a deep breath into your belly. Extend your arms behind you, toward the floor, and raise your torso off the floor while looking in front of you. Hold for a moment, and then turn your head to the opposite side, bend your elbows, and lower back down to rest on the other cheek. The next rep begins with another kick of the feet.

A couple of exercise bands, light dumbbells, and your own bodyweight are all that’s needed to keep your guns loaded when more sophisticated training seems out of reach.

Benefits of Stronger Arms

Some trainers think of big arms as being merely ornamental. They look good, but don’t offer any functional benefit that helps one be more athletic or strong. However, John Rusin, PT, DPT, CSCS, a strength coach and creator of the Pain-Free Performance Specialist Certification (DrJohnRusin.com), says that outlook couldn’t be more wrong. “Straight up, whoever says arm training isn’t functional can’t be trusted,” says Rusin. “Since the arms indeed have muscles, and act as an integral connection point between the hands and shoulders, they should be trained in order to gain, maintain, and maximize force and muscle recruitment in all types of activities.”

It should be obvious that bigger, stronger arms can help you push and pull harder. Any strong bench presser can tell you that the triceps contribute greatly to the lift. In fact, you couldn’t lock out a heavy weight without them. Throwing, punching, and even dribbling a basketball all require triceps strength and coordination. Biceps strength, meanwhile, goes in tandem with grip strength, so any athlete who relies on holding on to something or someone (rock climbers, grapplers, American Ninja Warriors) can benefit from doing a few curls. Of course, big arms are also impressive to behold, and can give an athlete a mental edge when he/she shows up to competition. Even if it’s just a friendly game of pick-up basketball or flag football, whom would you be more nervous to guard—the guy with guns like Dwayne “The Rock” Johnson, or the one with arms like drink stirrers? Which one looks tougher and harder?

How Can I Build Arm Muscles Without Weights?

Effective arm training can be done with your bodyweight alone. Chinups and pushups may be known primarily as back and chest exercises, but they also work the biceps and triceps, respectively. However, if you really want to expand your arm-training options at home, without investing in an elaborate gym setup, get yourself a few types of exercise bands. Bands will allow you to better isolate your arms for traditional curl and pushdown/extension movements that provide more overload directly to the biceps and triceps.

The best exercise bands are circular (loop) bands—not the paper-thin elastic ones your physical therapist gave you to rehab your shoulder, or the purple ones that come with handles you see in drug stores. The bands on elitefts.com are much more durable and versatile than what you’ll find in your local sporting goods store, so we recommend you shop there. Pairs of micro, mini, and light bands should have you covered.

Bands like this can provide as much resistance as free weights, and can be adjusted to suit a variety of exercises. Anchor them to a pipe, desk, or the floor under your feet, and hold a loop in each hand (or one), or grasp anywhere else on the band to add or reduce resistance. Bands make exercises harder at the point in the range of motion where you’re strongest, and ease up where you’re weak. This makes for joint-friendly training that’s less likely to aggravate any injuries you have.

Think about doing a pushup with a band around your back and your hands securing the loop ends to the floor. As you press yourself up, you put more stretch on the band, which adds resistance to your chest, shoulders, and triceps. Just when the exercise would normally be getting easier (as you lock out your elbows), the band makes it more challenging. So, if you have shoulder problems, the pushup will feel harder once the bulk of the stress is off your shoulders.

How To Stretch Your Arms Before Exercising

Use the following mobility drills to warm up and mobilize your shoulders and elbows before any arm routine. Perform 2–3 sets of 5–10 reps for each move.

Arm screw

Raffiki elbow circles

Inverted pushup rotation