Don’t want to go to the gym? Want to build upper body muscles at home? Here’s a treat for fitness lovers. First, you need to determine your fitness goals, learn how to train effectively, and then choose the right strength for you to train. The easiest way to train is to train entire muscle groups at the same time. For the upper body, this means you will be doing a chest and back workout at the same time. To do a chest and back workout, some simple home exercises can make it happen. If you do some chest and back strengthening exercises that are specifically designed to maximize the effect, these chest and back workouts will make you feel great in a short period.
Chest and back workouts are very effective for working out your chest and back at the same time, and they target entire muscle groups. This means you can rest one muscle group while working out the other. For a chest and back workout, you can use arm pushes to work your chest muscles and arm pulls to work your back muscles. You can also rest properly between chest and back workouts. This means you can reduce your workout time and get rid of the old-fashioned way of working out.
With simple fitness equipment at home, you can take your fitness journey anytime, anywhere. Incorporate a chest and back workout into your daily routine and give yourself a boost before your workout to maximize your strength.
Get started! Learn more ways to do a chest and back workout at home with great results!
Related Article: The 12 Best Quad Exercises for Muscle & Strength
Benefits of at-Home Chest and Back Workout
Working out at home is becoming increasingly popular because it is convenient and saves time and money. The chest and back workout provides a challenging workout to strengthen the chest or back muscles. This workout has become a top choice for enthusiasts because of its many benefits.
Effective Strength Building
Muscle Engagement: Target key muscle groups in the chest and back, such as the pectorals, latissimus dorsi, rhomboids, and trapezius.
Balanced Development: Strengthening these muscle groups helps maintain a balanced upper body, improving posture and reducing the risk of injury.
Enhanced Posture and Core Strength
Posture Improvement: Strengthening the back muscles, along with the chest, helps improve overall posture by counteracting the effects of prolonged sitting and poor posture.
Core Engagement: Many chest and back exercises also engage the core, contributing to better stability and overall functional strength.
Injury Prevention
Reduced Risk of Overuse Injuries: By controlling the frequency and intensity of your workouts, you can avoid overuse injuries common in gym settings.
Proper Form: Workouts done at home allow you to focus on correct form and technique, potentially reducing the risk of injury.
Flexibility in Routine
Variety of Exercises: Perform a wide range of chest and back exercises using body weight, dumbbells, resistance bands, or other home equipment.
Adaptable Workouts: Easily modify exercises or routines based on your progress and goals.
An at-home chest and back workout can be highly effective, providing the flexibility and convenience to fit into your lifestyle while helping you achieve your fitness goals.
The Chest and Back Workout
Dips
Dips are a chest and back workout for building upper body strength, particularly targeting the chest, triceps, and shoulders.
How to do it:
1. Use parallel bars or a sturdy surface like a bench. If using a bench, place your hands behind you and your feet on the ground or elevated.
2. Grasp the bars with your hands shoulder-width apart and lift your body so your arms are fully extended.
3. Place your hands behind you on the bench, fingers facing forward, and extend your legs out in front.
4. Lower your body slowly by bending your elbows until your upper arms are parallel to the ground (for bar dips) or until your elbows form a 90-degree angle (for bench dips).
5. Push yourself back up to the starting position by straightening your arms.
Sets and reps: 3 sets of 10 to 12 reps
Inverted Rows
Inverted rows are a chest and back workout that primarily targets the muscles in your back, biceps, and shoulders. They are a great alternative to pull-ups and can be performed using a bar, TRX straps, or even a sturdy table.
How to do it:
1. Find a bar or surface that is about waist height. If using a bar, position it so that when you hang from it, your body is straight and your feet are off the ground.
2. Alternatively, you can use TRX straps or a sturdy table, adjusting the height to your level of comfort.
3. Lie underneath the bar with your chest facing up and grasp the bar with a grip slightly wider than shoulder-width.
4. Your arms should be fully extended, and your heels should be resting on the ground or elevated on a surface.
5. Engage your core and pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
Sets and reps: 3 sets of 10 to 12 reps
Feet Elevated Push-Ups
Feet-elevated push-ups are an advanced variation of the traditional push-up that increases the intensity by shifting more of your body weight onto your upper body. This chest and back workout primarily targets the upper chest and shoulders, and it also engages the core more than standard push-ups.
How to do it:
1. Find a stable surface like a bench, step, or sturdy platform that is about knee height or higher.
2. Place your hands slightly wider than shoulder-width apart on the ground.
3. Place your feet on the elevated surface with your legs extended straight behind you.
4. Engage your core and lower your body towards the ground by bending your elbows.
5. Lower yourself until your chest is close to the ground, then push yourself back up to the starting position by straightening your arms.
Sets and reps: 3 sets of 10 to 12 reps
Band-Assisted Pull-Ups
Band-assisted pull-ups are a chest and back workout to build strength and work towards unassisted pull-ups.
How to do it:
1. Attach a resistance band to a pull up bar. Make sure it’s securely anchored.
2. Place one foot or knee into the band. The band should support you by reducing some of your body weight.
3. Hang from the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
4. Pull yourself up towards the bar by bending your elbows and squeezing your shoulder blades together.
5. Lower yourself back down with control until your arms are fully extended.
Sets and reps: 3 sets of 10 to 12 reps
Mixed-Style Incline Press
The mixed-style incline press combines traditional barbell and dumbbell incline presses to target the upper chest and shoulders.
How to do it:
1. Grab a barbell and dumbbells. Start with the dumbbells at your sides or on your knees, and the barbell positioned on the rack or floor nearby.
2. Lie back on the incline bench and hold the dumbbells in each hand, pressing them up over your chest.
3. Keep your feet flat on the floor and your back firmly pressed against the bench.
4. Begin by pressing the dumbbells upwards and slightly inward, focusing on the upper chest.
5. After finishing the dumbbell presses, switch to the barbell. Lower it to your chest and press it up, keeping your grip slightly wider than shoulder-width.
Sets and reps: 3 sets of 2 to 3 clusters of reps
Incline Bench Dumbbell Row
The incline bench dumbbell row is a chest and back workout for targeting the upper back, lats, and rear shoulders.
How to do it:
1. Grab a dumbbell in each hand.
2. Lie face down on the bench with your chest supported and your feet flat on the floor.
3. Hold a dumbbell in each hand with your arms fully extended towards the floor, palms facing each other, or slightly turned.
4. Pull the dumbbells up towards your hips by bending your elbows and squeezing your shoulder blades together.
5. Lower the dumbbells back down to the starting position with control.
Sets and reps: 3 sets of 10 to 12 reps
Inner Chest Press
The inner chest press, often called a close-grip chest press, targets the inner part of the chest and triceps. This chest and back workout focuses on the inner chest and enhances muscle definition.
How to do it:
1. Lie back on a flat bench with a barbell or dumbbell.
2. For a barbell, position it with a narrow grip (hands closer than shoulder-width). For dumbbells, hold them together with palms facing each other.
3. With the barbell or dumbbells, start with the weights above your chest and arms fully extended.
4. Lower the weights slowly towards your chest while keeping your elbows close to your body.
5. Press the weights back up to the starting position, squeezing your inner chest.
Sets and reps:3-4 sets of 8-12 reps
Tabletop Chest Press
The tabletop chest press is a variation of the traditional chest press that targets the chest, shoulders, and triceps while reducing strain on the shoulders. The tabletop chest press is a chest and back workout for enhancing chest strength while minimizing shoulder stress.
How to do it:
1. Sit on a flat bench with a pair of dumbbells or a barbell.
2. Position the bench so that your back is flat and your knees are bent with your feet on the floor.
3. Hold the dumbbells with your palms facing forward, or grip the barbell with your hands shoulder-width apart.
4. Press the weights up over your chest with your elbows slightly bent.
5. Press the weights back up to the starting position, fully extending your arms.
Sets and reps: 3-4 sets of 8-12 reps
Wide Pushup
The wide pushup is a variation of the traditional pushup that emphasizes the chest and shoulders more. The wide pushup is great for targeting the chest muscles and increasing upper body strength.
How to do it:
1. Place your hands wider than shoulder-width apart on the floor.
2. Keep your body in a straight line from head to heels with your feet together or slightly apart.
3. Lower your body towards the floor by bending your elbows, keeping them flared out to the sides.
4. Push back up to the starting position, fully extending your arms.
Sets and reps: 3-4 sets of 10-15 reps
Standing Press
The standing press, also known as the standing overhead press or standing shoulder press, is a fundamental exercise for building strength and size in the shoulders, triceps, and upper chest. The standing press is a chest and back workout for developing shoulder strength and improving overall upper-body stability and power.
How to do it:
1. Stand with your feet shoulder-width apart.
2. Hold a barbell or a pair of dumbbells at shoulder height with an overhand grip (palms facing forward).
3. Ensure your back is straight, your chest is up, and your core is engaged.
4. With the barbell or dumbbells at shoulder height, your elbows should be bent and pointed slightly outward. Keep your wrists in a neutral position, not overly bent.
Sets and reps: 3-4 sets of 8-12 reps
Plank With Rotation
The plank with rotation is a chest and back workout that enhances stability, strengthens the obliques, and engages the entire core.
How to do it:
1. Begin in a plank position with your forearms on the ground and your body in a straight line from head to heels.
2. Keep your core tight and your hips level.
3. Rotate your torso to one side, extending your top arm towards the ceiling while keeping your feet and hips as stable as possible.
4. Return to the starting plank position and repeat on the other side.
Sets and reps: 3 sets of 10-12 rotations per side
Plank With Leg Rise
The plank with leg rise is a chest and back workout that targets the core, glutes, and lower back. It adds an extra challenge by incorporating leg lifts, which help to increase stability and strengthen the posterior chain. The plank with leg rise is a great way to enhance core strength and stability, as well as improve overall body control.
How to do it:
1. Begin in a standard plank position with your forearms on the ground, elbows directly beneath your shoulders, and your body in a straight line from head to heels.
2. Engage your core and squeeze your glutes to maintain a stable position.
3. Lift one leg off the ground, keeping it straight and in line with your body.
4. Hold the leg in the raised position for a few seconds, maintaining core stability.
5. Lower the leg back to the starting position in a controlled manner.
Sets and reps: 3 sets of 10-12 leg lifts per side
Reverse Snow Angel
The reverse snow angel is a chest and back workout for targeting the muscles of the upper back, shoulders, and arms. It helps improve posture and strengthen the rear deltoids, rhomboids, and traps.
How to do it:
1. Lie face down on the floor with your arms extended straight out in front of you, palms facing down.
2. Keep your legs straight and your forehead resting gently on the ground.
3. Slowly lift your arms off the ground, maintaining a straight line from your shoulders to your hands.
4. Move your arms in a circular motion similar to making snow angels but in reverse.
5. Bring your arms down towards your sides and then back up to the starting position, making sure to keep your arms elevated and the movement controlled.
6. Return to the starting position with your arms extended forward.
Sets and reps: 2-3 sets of 10-12 reps
Single-Arm Rear Delt Raise
The single-arm rear delt raise is a chest and back workout that targets the rear deltoids, upper back, and traps. It helps improve shoulder stability and strength. The single-arm rear delt raise is effective for building shoulder strength and enhancing upper body aesthetics.
How to do it:
1. Stand with your feet hip-width apart, holding a dumbbell in one hand.
2. Bend forward at the hips, keeping your back straight and chest up.
3. Allow your arm holding the dumbbell to hang straight down, palm facing your body.
4. Lift the dumbbell out to the side, keeping your elbow slightly bent and your arm in line with your torso.
5. Raise the dumbbell until your arm is parallel to the floor or slightly higher.
6. Lower the dumbbell back to the starting position in a controlled manner.
Sets and reps: 3 sets of 10-12 reps per arm
