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How To Train Chest And Back Together?

It’s important to get all your upper-body training into one session and for that,the chest-and-back superset session is one of your best training options.

It's gruelling and challenging, but it'll take off your whole upper body with a vicious pump, and guarantee that you're hitting all basic upper-body muscles. Supersetting a chest workout with a back exercise ensures that you simply do that. Lead with the back workout in each pair first for physical balance, you should aim to drag more weight and more frequently than you push in all your training.

A chest-and-back superset workout also lets you move challenging weights; you'll wind up doing major movements, such as bench presses and lines, and by lifting heavy weights, you'll spur your body towards muscle growth. In case you attempt doing chest-and-back supersets, think of doing them twice a week, with at least two days of rest for upper-body training in between.

Chest-and-back supersets work with a weekly split that has you training on a three-day part that starts with legs on the first day, places the upper body on the second day, and includes a third day of rest and recovery. Not sure where to begin with a chest-and-back supersets workout? Here's a sample session that can get you started.

Dumbbell Bench Press

Lie along with your back on a bench, holding dumbbells specifically over your shoulders, arms straight. Your core ought to be tight and your glutes should be pressed. Twist at the elbows and shoulders, bringing down the weights to within an inch of your chest, then press the dumbbells back up. Do 3 sets of 8 reps.

Chin-up

Hang from a pull-up bar with a shoulder-width, underhand grip. Keep your core tight. Squeeze your shoulder edges, and then drag your chest toward the bar. Hold when you've pulled your chest to the bar, thengradually lower to the start. That's 1 rep; do 3 sets of 6 to 8 reps.

Barbell Row

Hold a loaded barbell with an overhand grip slightly wider than shoulder-width. Hinge at the hips and tighten your core, working to keep your shoulders slightly higher than your hips. Don't round your lower back. Squeeze your shoulder blades, then row the barbell to your chest. Return to the start. Do 3 sets of 10 reps.

Hold a stacked barbell with an overhand grip somewhat more extensive than shoulder-width. Hinge at the hips and tighten your core, working to keep your shoulders somewhat higher than your hips. Do not circular your lower back. Press your shoulder edges, thenpush the barbell to your chest. Return to the start. Do 3 sets of 10 reps.

Incline Bench Dumbbell Row

Lie together with your chest on an adjustable bench set to a 30-degree incline, holding light dumbbells. Let your arms hang normally. Fix your glutes, flex your abs, and squeeze your shoulder edges. Push the dumbbells upwards, aiming to drive your elbows higher than your torso. Squeeze your back at the top of each rep. Do 3 sets of 10 to 12.

Mixed-style Incline Press

Lie along with your back on an adjustable bench set to a 30-degree incline, holding light- to medium-weight dumbbells specifically over your shoulders, core tight, and glutes squeezed. Keeping your right arm straight, lower the left dumbbell to your chest then press it back up. Do that twice. Then keep the left arm straight as you lower the right dumbbell to your chest and press it back up twice. Lower both dumbbells to your chest and press them back up. Do 2 to 3 clusters of reps like that. Do 3 sets.

About The Author

Shreyasi Maiti

Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing .... Read More..

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