A strong back and sculpted chest make the body not only beautiful, but also physically resilient. Although these areas are not as prone to fat accumulation as the buttocks, thighs and abdomen, they need to be worked on to strengthen muscle tissue. The chest and back are antagonists. This means that working one muscle group promotes blood flow to the opposing muscles, which allows for increased productivity and effectiveness of the workout.
Rules for training the back and pectoral muscles in one day
Chest and back training, organized on the same day for several weeks, will allow you to quickly build muscle mass in your core, creating a beautiful relief. To understand this effect, it is necessary to consider the peculiarities of the functioning of the antagonist muscles, which include the “back-chest” groups.
When any muscle of the human body contracts, a simultaneous stretching of the antagonist occurs, during which the latter exerts resistance. This is manifested by the fact that the stretched antagonist prevents with its strength the maximum development of the trained muscle. This phenomenon is also observed in the “back-chest” muscle group pair. In view of this physiological feature, you need to exercise within one day.
Training to simultaneously work out the muscles of the chest and back necessarily includes strength exercises, which require crossbars, barbells, dumbbells and sports benches. To achieve the desired result, you need to organize classes in a fitness room equipped with high-quality sports equipment.
Be sure to watch: “Making” breasts without surgery and diets: exercises for the sternum muscles for women and girls Recommendations on how to pump up a girl’s breasts and quickly tidy up a man’s sternum muscles at home Pump up the chest correctly and with maximum impact Exercises that will help pump up the muscles man's sternum
Superset #2 Incline Bench Press + T-Bar Row[edit | edit code]
After a short rest, Arnold began the second superset. He valued the T-bar row for providing a strong lat stretch at the beginning of a rep. The “Pyramid” included 15-12-12-10-10 repetitions. This exercise, unlike pull-ups, no longer worked on the width of the back, but on its “thickness”. The last set was monstrously difficult. SUPER TIP
: Consider the incline press to be as important an exercise for yourself as the bench press. Set records!
Arnold: double split[edit | edit code]
Today, double split is used only as part of pre-competition preparation. The program really grew Arnold’s muscles, but those who decided to follow it “broke” over time. The stress of the training was clearly excessive. However, the real reason for failure lies in the attempt to train linearly using the Arnold method. Practice the circuit in cycles for 2 weeks straight, then give yourself a few days of complete rest.
- CHEST, BACK LEGS, CALVES, PRESS
- DELTS, ARM CALVES, PRESS
- CHEST, BACK LEGS, CALVES, PRESS
- DELTS, ARM CALVES, PRESS
- CHEST, BACK LEGS, CALVES, PRESS
- DELTS, ARM CALVES, PRESS
- rest
The concept of supersets is an effective combination of exercises for different muscles
A superset is an effective approach to organizing strength training. The complex consists of exercises grouped in groups of 2-3. They are performed without a rest break.
There are 2 types of supersets in bodybuilding:
- exercises are grouped to work one part of the body, for example, the chest;
- Several exercises differing in technique and area of influence are grouped.
The back and chest superset has the following benefits for the bodybuilder:
- The duration of the workout is reduced without compromising its productivity.
- Training using the superset program allows you to work with large loads, which makes it possible to intensively strengthen the muscular corset of the back and chest.
- A pumping effect is achieved: muscle tissue during intense training without rest breaks is strongly pumped with blood, stretching its fibers. Due to this, the muscle tissue is qualitatively worked out, acquiring a noticeable relief. The pumping effect leads to muscle volume increasing by 5-10%.
The program described above is suitable for both beginners and advanced athletes. The specifics of the development of the complex will depend on the level of physical fitness of the person.
Important! A complex of intensive back-chest training designed for men. For women who are not professional bodybuilders, supersets are not suitable due to the intense strength loads. Also, excessive pumping of the muscles of the back and chest will lead to disturbances in the proportions of the female figure.
Exercises with dumbbells for the chest
Chest strength training for men consists of 5 exercises that target different parts of the target muscle group. Thanks to them, you can achieve impressive growth of the pectoral muscles, work your shoulders and triceps, and also strengthen your wrist joints. Choose dumbbell weights based on your fitness level. To begin with, take dumbbells 3-5 kg, gradually increase the weight of the shells.
Perform the specified number of repetitions and sets. You can do 13-15 repetitions if your dumbbell weight is light. Increase the number of sets to three for each exercise if time permits. Rest up to 30 seconds between sets, 1-2 minutes between exercises.
Before training, be sure to do: JOINT WARM-UP.
Dumbbell Bench Press
Lie down on a bench and hold the weights on your shoulders with a longitudinal grip, similar to a barbell. As you exhale, press the weight in front of you, without allowing the elbow joint lock to completely close. As you move, make sure that your forearms move clearly perpendicular to the floor. As you inhale, slowly return the dumbbells to their place, then begin a new repetition. If you want to develop explosive arm strength, the press should be performed with increased effort. This effective chest exercise with dumbbells is a basic one. The growth of the chest muscles is stimulated, and their strength characteristics are also developed.
How much to perform: 10-12 repetitions, repeat in 2 sets.
Lying dumbbell fly
Lie down on a bench and lift the weights in front of you, holding them with a parallel grip. Your arms should be slightly bent at the elbow, this way you can remove excess tension from the elbow joints. As you inhale, slowly spread your upper limbs in different directions, achieving a feeling of moderate tension in the pectoral muscles. As you exhale, return the dumbbells to the starting position, avoiding jerking movements. The presented element of chest strength training for men is distinguished by the fact that it focuses on the middle of the chest (the so-called “seam”), and also moderately stretches the muscle fibers, ensuring their rapid growth.
How much to perform: 10-12 repetitions, repeat in 2 sets.
Parallel dumbbell press
The starting position is similar to the previous exercise. In this case, you have to perform a bench press with a parallel grip. As you inhale, lower the dumbbells to your chest, then press them back with force. The forearm should be strictly perpendicular to the floor throughout the entire range of motion. Make sure that your back and the back of your head are pressed firmly against the surface of the bench. The peculiarity of this chest exercise with dumbbells is the minimal load on the elbow joint due to its shift to the biceps, as well as greater emphasis on the upper chest even without adjusting the angle of the bench.
How much to perform: 10-12 repetitions, repeat in 2 sets.
Pullover
Do not change the starting position, holding the dumbbells in front of you with a parallel grip. Press the shells together with pancakes. As you exhale, slowly lower the weight behind your head with your arms outstretched until you feel a moderate tension in your chest and deltoids. After this, slowly return the projectiles to their original position, avoiding jerking movements. The key feature of the exercise is not only the comprehensive development of the pectoral muscles, but also the inclusion of the latissimus muscle in the work, which helps to better prepare for the next round of our training.
How much to perform: 10-12 repetitions, repeat in 2 sets.
Push-ups + dumbbell rows
Take a lying position, leaning on the dumbbell bars. Make sure that in the starting position the line of the neck, back and legs is perfectly straight. As you exhale, lower your body weight down until your chest is a couple of centimeters off the floor. As you inhale, push forward with force, returning to the starting phase. Next, bring the projectile with your left hand to your chest, keeping your forearm perpendicular to the floor. Push up again and then do the same repetition with your right arm. Alternate dumbbell pull-ups to your chest on your right and left arms. The training element helps develop the mass of the pectoral muscles, strengthens the core muscles, and also isolates the latissimus muscle, promoting the formation of a shield-shaped back.
How much to do: 14-16 push-ups in total, repeat in 2 sets.
Effective training program
The program for simultaneous training of the back muscles and sternum involves a duration of 45 minutes. Before interacting with large loads, a preliminary warm-up is always necessary. The maximum pause between exercises from one complex does not exceed 10 seconds.
To achieve the desired result, preventing the “plateau” effect and complications from the musculoskeletal system, it is recommended to organize supersets no more than 3 days a week. High-intensity strength training alternates every other day with regular sports loads in the gym or at home.
List of classic exercises performed in pairs:
- bench press combined with wide-grip pull-ups;
- power techniques with dumbbells in a lying position on a bench along with bent-over barbell rows;
- push-ups on the bar along with pull-ups with a narrow grip on the bar;
- “half-over” to work the chest muscles.
The superset is suitable for advanced athletes, while for beginners it is optimal to train at a less intense pace.
Training program for chest and biceps muscles No. 2
We offer you another training - a training program for the chest and biceps muscles. This is the second part of the training, and we presented the first earlier. At the end of the article, we will tell you how to avoid injuries during training.
All girls dream of being carried in their arms, and strong arms with large biceps will help the stronger sex with this. When you look at a guy with powerful arms, you can immediately understand that he is taking care of his body, working on it. The sculpted male chest is also no less attractive. It is these muscle groups that this training is dedicated to.
Training program for chest and biceps muscles No. 2: goals and objectives
The presented workout involves visiting the gym three times a week. Rest days should be included between workouts. The total time allotted for mastering the program is 4-6 weeks.
The first day of classes will be devoted to the back and biceps, on the second day you should pay attention to the legs and shoulders, the third day - chest, biceps, triceps. It’s clear from the training plan that we haven’t forgotten the rest of the muscle groups either.
Leg muscle training is done to maintain tone once a week. Don't forget about your abdominal muscles and spend time on them in every workout.
The program will include supersets, so get ready for some serious work.
Don’t forget to take care of your joints; to do this, we recommend not to fully bend or straighten them under load.
Warm up as usual before your main workout.
Professional advice from experts
Famous bodybuilding gurus will share secrets that help increase the effectiveness of your training.
Yuri Spasokukotsky, professional bodybuilder, sports blogger
If a beginner chooses Australian pull-ups to pump up his chest and back, then you can train with a weighting device, for example, a backpack on your back. This approach will prepare the body for exercises associated with more intense strength loads.
Stas Lindover, European bodybuilding champion
It is optimal to start a superset by working the chest using the bench press exercise. You need to combine this technique with pumping up your back muscles by performing block pulls.
Sergey Yugay, professional bodybuilder in the 90 kg weight category
The wide-grip bench press, which begins the superset, is not suitable for men whose chest muscles are weak to work. In this case, it is optimal to start the complex with an incline press.
Superset No. 4 Weighted push-ups + Narrow pull-ups[edit | edit code]
Arnold hung a 40 kg dumbbell on his belt and did push-ups on the uneven bars exactly 15 times in each set. As for pull-ups, he performed them atypically. On top of the crossbar he installed the well-known V-handle, which is used in block rows from above and to the waist while sitting. Then he stood under the bar, grabbed the handle and began to pull himself up. In sets he could do up to 12 pull-ups.
This superset was the last and included auxiliary exercises designed to increase the overall volume of the workout. However, Arnold never allowed himself to do hack work.
Back workout with emphasis on trapezius muscles
When guys want to achieve a bodybuilder's physique, now we're talking about the upper body, they usually focus on the main muscle groups - chest, back, arms and shoulders. Of course, they are right - a powerful chest and a V-shaped torso are undoubtedly the hallmarks of an athletic, built man.
But when it comes to looking more powerful, one muscle group is especially important: the trapezius. These muscles are very noticeable, and training them certainly produces results. The only question is finding the right exercises.
Training Tips
Do all exercises as normal, completing all prescribed sets and reps for one exercise before moving on to the next. You can finish your workout by doing exercises that target your calves, abs, or forearms.
Do this workout once a week and do no other back workouts except for a few sets of pull-ups once a week on any other day.
Follow this program for four to six weeks and add weight as often as possible, only if you perform the exercises with proper form.
Training
- Raising the barbell to the chest – 2 sets of 5-6 repetitions. Rest between sets 90 seconds.
- Wide grip barbell row to the chin – 2 sets of 5-6 reps. Rest between sets 90 seconds.
- Shrugs with dumbbells – 2 sets of 5-6 reps. Rest between sets 90 seconds.
- Deadlift – 3 sets of 7, 7, 11 reps. Rest between sets for 2 minutes.
Pullover bet[edit | edit code]
Arnold treated pullovers with great respect. Despite the controversy surrounding this exercise, he was 100% sure that pullovers stretch the sternum cartilage. As you know, the ends of the ribs fit into a massive plate of flexible connective tissue called the sternum. This engineering discovery of nature makes the ribs mobile: they rise and fall when you inhale and exhale. Regular stretching of the sternum becomes irreversible over time and objectively increases the volume of the chest. Arnold deliberately lay across the gymnastic bench in order to “break” the body more strongly; he lowered his pelvis as close to the floor as possible, as well as his head. “Perhaps pullovers themselves are useless,” Arnold said. “But at the end of the training, when the chest had already taken many hundreds of powerful breaths, the sternum cartilage softened and became very pliable. If you use pullovers, the ribs will actually spread out to the sides..."
