Have you had a busy schedule? Concentrate on two muscular groups during your workouts, such as your chest and back muscles. I'll explain why doing chest and back exercises can help you increase upper-body strength while also saving you time.
Why Is a Chest and Back Workout Effective for the Upper Body?
During strength training sessions, I frequently superset (i.e., alternate between) two muscle groups (at least). Alternating between opposing muscles, such as your back and chest muscles, allows you to rest your exhausted muscle for 2-4 minutes while working on the other. Superset workouts help you to reclaim time in your day by eliminating downtime at the gym.
You'll alternate between a "push" and a "pull" exercise when supersetting a chest and back workout. This is what it means.
Push Exercises Work the Front Side of Your Body
Push exercises focus on the front part of your body, including your chest.
Push workouts include pushing resistance (a barbell, sled, or dumbbell) away from your body. A sled push (which exercises your quadriceps) or a pushup are two examples (working your chest).
Push exercises include chest presses, bench presses, and pushups (we'll go over these movements in more detail below). One set of push (chest) exercises will be followed by one set of pull (back) exercises.
Pull Exercises Work the Back Side of Your Body
A variety of "pulling" movements are used to strengthen your back muscles. Pull a dumbbell up into a dumbbell row, a bar down into a lat pulldown, or yourself over a bar into a pullup, for example. Below, I'll show you how to alternate these back exercises with chest exercises.
How to Create a Maximum Effort Chest and Back Workout
Now that you've learned the fundamentals of a chest and back workout, it's time to put what you've learned into practise. I'll show you how to superset chest and back exercises, as well as which movements can help you develop upper-body strength and mass.
You'll do one set of each superset below, then move on to the next exercise (which will also be one set), before returning to the first exercise for the second set. Alternate between the two exercises for three sets each before moving on to the next superset.
Superset 1: Dumbbell Row and Dumbbell Bench Press
A pair of moderately heavy weights (roughly half of what you'd use for a dumbbell deadlift) and a flat bench are required for this set. Most likely, you'll use the same dumbbells for both exercises (though rowing slightly heavier than chest pressing is common).
Each exercise should be done three times for a total of 12 reps. You'll do all 12 reps of dumbbell rows on your right before going to your left.
Dumbbell Row (Bent-Over Row)
Stand with your feet shoulder-width apart to execute a row. Bend your knees slightly, roll your shoulders back and forth, and brace your core. Allow one hand to rest on a bench in front of you (do not hunch over), while the other holds a dumbbell.
On an inhale, put the dumbbell-holding hand closer to your chest. Maintain a tucked-in elbow, as if you're trying to connect your elbow to the centre of your spine. Return to your starting stance after you've reached the end of your range of motion.
Dumbbell Bench Press
Lay on the bench with your feet on the floor to do a chest press. Tilt your pelvis inward so that your lower back touches the bench. In each hand, hold a set of dumbbells, resting them on your chest if necessary.
Push both dumbbells straight into the air on an inhale, keeping your arms perpendicular to the ground. Dumbbells should be held straight above your chest, not in front of your face. Return to the starting stance, making sure your elbows are tucked in (not flailing out from your shoulders).
Superset 2: Lat Pulldown and Single Arm Incline Chest Press
An incline bench, a lat pulldown machine, and a pair of moderate dumbbells are required for this superset (roughly 10 pounds or 4-5 kilogrammes lighter than what you used for your bench press). Perform three sets of eight reps (for the incline bench, do 8 reps on each arm, or 16 total reps).
Lat Pulldown
A machine or (if you're working out at home) a set of resistance bands can be used to perform a lat pulldown. Wrap the resistance bands around a secure object, such as a fence or a railing (you should sit on your knees instead of standing to teach the resistance band).
In the lat pulldown machine, take a seat. With an overhand, broad grip, grab the lat pulldown bar (your arms should form the letter "Y"). Brace your core and roll your elbows back and forth. Pull the bar toward your chest while squeezing your lats (the muscles beneath your armpits). Squeeze your shoulder blades together at the bottom of the movement (almost exaggerating the movement) to target your upper back muscles. Get back to where you started.
Single Arm Incline Chest Press
Lay on the incline bench, which should be set at a 45-degree angle from the ground, to execute an incline chest press. Tilt your pelvis in and brace your core to connect your lower back to the bench. In your right hand, hold one dumbbell. Extend your arm straight above your head, parallel to the ground and above your chest. Bring the dumbbell down to your right pec muscle while squeezing your abdominal muscles to avoid leaning to one side. Get back to where you started. Before moving to your left, complete all eight reps on your right.
Superset 3: Chinup and Pushup
You just need your own bodyweight for this superset. Wrap a thick resistance band around the pullup bar and step one foot into it if you can't do a full chinup with good form (this takes away some resistance). Aim for 5-8 chinups and 10-15 pushups per rep range (or just before you hit muscle failure). Each exercise should be done three times.
Pullup
With your hands slightly wider than shoulder width apart, grab the pullup bar with an overhand grip (but not quite as wide as the lat pulldown grip). Brace your abs and squeeze your shoulders back and forth. Pull yourself up and over the bar on an inhale, squeezing your lats and shoulder blades together. Do not rely on momentum to get you over the bar.
Pushup
Begin your pushup by standing in a high plank position. Directly beneath your shoulders, your hands should be. To keep your lower back from sagging toward the ground, squeeze your abs and lats (again, the muscles directly beneath your armpits).
If you're having trouble focusing on your lats, try twisting your palms open like you're opening a jar with each hand. You should be able to feel your lats contract.
Bring your chest toward the floor, keeping your whole body in a single, even line. Maintain a "T" shape with your elbows tucked in close to your sides rather than flailing outward. Squeeze your abs again and propel yourself back to a starting position when you're 1-2 inches from the floor.
To build muscle in your upper body, do a chest and back workout.
Superset workouts, such as chest and back workouts, eradicate gym "down time." As a result, they're perfect for anyone with a hectic schedule.
Alternate between pushing and pulling exercises, such as pushups and pullups, when building a chest and back workout. This maintains a healthy balance between your chest and back muscles, resulting in proper posture and the avoidance of muscle imbalances. Stretch your upper body muscles after your strength workout and eat a high-quality protein source.
Alternate between pushing and pulling exercises, such as pushups and pullups, when building a chest and back workout. This maintains a healthy balance between your chest and back muscles, resulting in proper posture and the avoidance of muscle imbalances. Stretch your upper body muscles after your strength workout and eat a high-quality protein source.
0 Comments