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This Chest and Back Workout Will Help You Gain Muscle



Muscle growth does not have to be difficult. In reality, this workout is an excellent place to begin. We've cut through the clutter to offer you the best possible muscle-blasting chest and back workout, designed by experienced personal trainer Stuart Niven.


Bench Press Exercises

* On a bench, lie flat on your back.

* With your hands slightly wider than shoulder-width apart, grab the bar.

* Lift the bar by straightening your arms and lowering it to your chest slowly.

* Return the bar to its original position until the arms are fully straight.

Bent-Over Rows with a Barbell

* Standing with your feet shoulder-width apart and the barbell in front of you, stand with your feet shoulder-width apart.

* Holding your back straight while bending your knees and leaning forward from the waist.

* Grab the bar and hang it with your arms straight, slightly wider than shoulder width apart.

* Squeeze your shoulders and brace your core, taking the weight up to your sternum.

* Return the weight to the starting place.

Dumbbell Row with Chest Support

* Set an incline bench at a 45-degree angle.

* Lean onto the table with your dumbbells. Your arms should be straight down and your feet should be flat on the concrete.

* Squeeze your shoulder blades together and raise your elbows to the sky.

* Return the dumbbells to their starting spot.

Pullover with Dumbbells

* Start by lying flat on a bench with a dumbbell in your hand.

* Extend your arms towards the sky, cupping the dumbbell with both hands over your chest, with your feet planted on the ground and your heart engaged.

* Lower your arms overhead until your biceps meet your ears, keeping your back pressed into the bench.

* Rep by slowly bringing your arms up above your chest.

Bench Press or Dumbbells on an Incline

* Place a dumbbell on your thighs and lie back on an incline bench.

* Push the dumbbells up so that your arms are directly over your shoulders, using your thighs for support.

* The dumbbells can almost strike at the peak of the movement.

* Return the dumbbells to the top of your chest slowly.

Dumbbell Flyes on an Incline

* Place your feet flat on the floor and lie on an incline bench.

* Dumbbells should be kept directly over your chest, palms facing each other.

* Dumbbells should be lowered in an arc out to the sides. Throughout the movement, keep the elbows slightly bent.

* Reverse the movement back to the start using your pecs.