{"id":150624,"date":"2022-05-22T08:00:24","date_gmt":"2022-05-22T12:00:24","guid":{"rendered":"https:\/\/barbend.com\/?p=150624"},"modified":"2024-06-20T18:27:28","modified_gmt":"2024-06-20T22:27:28","slug":"bodybuilding-chest-and-back-workouts","status":"publish","type":"post","link":"https:\/\/barbend.com\/bodybuilding-chest-and-back-workouts\/","title":{"rendered":"Build a Titanic Torso with These Bodybuilding Chest &#038; Back Workouts"},"content":{"rendered":"<p><a href=\"https:\/\/barbend.com\/derek-lunsford-nick-walker-leg-workout\/\">Some pairings just make sense<\/a>. For <a href=\"https:\/\/barbend.com\/bodybuilding\/\">bodybuilders<\/a> \u2014 aspiring or professional alike \u2014 it\u2019s stuff like <a href=\"https:\/\/barbend.com\/whey-protein\/\">whey protein<\/a> and whole milk. Biceps and board shorts at the beach. <a href=\"https:\/\/barbend.com\/upper-ab-exercises\/\">Ab work<\/a> and <a href=\"https:\/\/barbend.com\/fasted-cardio\/\">cardio<\/a>. Certain things just fit nicely next to one another, including which muscles you train in the same session.<\/p>\n<p>Training <a href=\"https:\/\/barbend.com\/terrence-ruffin-push-pull-workout-routine\/\">your chest and back<\/a> together may at first feel like breaking <a href=\"https:\/\/barbend.com\/guide-to-gym-etiquette\/\">bodybuilding law<\/a>. After all, chest work <em>belongs<\/em> with triceps (and back day with biceps), right? Not necessarily.&nbsp;<\/p>\n<figure id=\"attachment_150630\" aria-describedby=\"caption-attachment-150630\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-150630\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1.jpg\" alt=\"Man performs lat pulldown\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_348449996-1-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-150630\" class=\"wp-caption-text\">Credit: Andrej Bondarchik \/ Shutterstock<\/figcaption><\/figure>\n<p>This unorthodox pairing can <a href=\"https:\/\/barbend.com\/beginner-lifting-mistakes\/\">shave wasted time off your workouts<\/a>, beef up your trunk, and help you become a more well-rounded trainee all at once. Put them together and you\u2019ve got a first-class ticket aboard <a href=\"https:\/\/barbend.com\/how-to-gain-muscle\/\">the muscle shuttle<\/a>.&nbsp;<\/p>\n<p>Your destination? Gains. Try one of these workouts and see for yourself.&nbsp;<\/p>\n<h3 id=\"best-bodybuilding-chest-back-workouts\">Best Bodybuilding Chest &amp; Back Workouts<\/h3>\n<ul>\n<li><a href=\"#1\"><strong>Chest &amp; Back Bodybuilding Workout \u2014 Beginner<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Chest &amp; Back Bodybuilding Workout \u2014 Intermediate<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Chest &amp; Back Bodybuilding Workout \u2014 Advanced<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1chest-back-bodybuilding-workout-beginner\"><a id=\"1\" class=\"linkj\"><\/a>\r\nChest &amp; Back Bodybuilding Workout \u2014 Beginner<\/h2>\n<p>If you\u2019re a new lifter, \u201ctorso training\u201d is right up your alley. Since beginners don\u2019t typically require as much <a href=\"https:\/\/barbend.com\/modify-workouts-to-get-stronger\/\">detailed, specific training<\/a> as more <a href=\"https:\/\/barbend.com\/bodybuilder-breon-ansley-2022-tampa-pro-arm-training\/\">mature bodybuilders<\/a> need to add mass, you can pack on pounds for \u201cfree\u201d by simply relying on <a href=\"https:\/\/barbend.com\/best-barbell-exercises\/\">compound exercises<\/a> that hit multiple muscles at once.<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>The key here is to <a href=\"https:\/\/barbend.com\/line-up-your-structure-in-training\/\">get comfortable with your rows<\/a> and presses. There are <a href=\"https:\/\/barbend.com\/best-bench-press-variations\/\">plenty of variations<\/a> of each under the sun, but when you\u2019re starting out there\u2019s no need to overcomplicate things. Standard-issue barbell rows and bench pressing will carry you far.&nbsp;<\/p>\n<ul>\n<li><strong><strong><a href=\"https:\/\/barbend.com\/barbell-row\/\">Barbell Row<\/a>: <\/strong><\/strong>3&#215;6<\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/bench-press\/\">Barbell Bench Press<\/a>: <\/strong>3&#215;6&nbsp;<\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/upright-row\/\">Barbell Upright Row<\/a>:<\/strong> 3&#215;8<\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/incline-dumbbell-bench-press\/\">Incline Dumbbell Bench Press<\/a>: <\/strong>3&#215;8<\/li>\n<\/ul>\n<h3 id=\"how-to-progress\">How to Progress<\/h3>\n<p>In four movements, you\u2019ve covered many of the <a href=\"https:\/\/barbend.com\/fundamental-movement-patterns\/\">major biomechanical functions<\/a> of the pecs and upper back. You\u2019ve also guaranteed that nearly every muscle of your upper body is stimulated to some degree.<\/p>\n<p>To make progress here, <a href=\"https:\/\/barbend.com\/progressive-overload\/\">lean on progressive overload<\/a> as your path forward. <strong>Add five or 10 pounds<\/strong> to at least one movement per workout.&nbsp;<\/p>\n<p>You can perform this workout twice per week \u2014 you\u2019ll be surprised at how much strength and size you add in a short period of time, as long as you\u2019re <a href=\"https:\/\/barbend.com\/nutrition-for-bulking\/\">eating enough to grow<\/a>.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor2chest-back-bodybuilding-workout-intermediate\"><a id=\"2\" class=\"linkj\"><\/a>\r\nChest &amp; Back Bodybuilding Workout \u2014 Intermediate<\/h2>\n<p>Once you\u2019re comfortable with <a href=\"https:\/\/barbend.com\/intensity-training-techniques-for-bodybuilding\/\">the rigors of resistance training<\/a>, it\u2019s time to lean into maximizing your chest and back sessions. This will come in the form of ensuring each exercise complements the next, as well as some tactical <a href=\"https:\/\/barbend.com\/increase-workout-intensity\/\">intensity techniques<\/a> to ante-up your muscle gain.&nbsp;<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>Instead of relying on the barbell (though never a bad idea), as an intermediate physique athlete you&#8217;ll need to be prepared to <a href=\"https:\/\/barbend.com\/smith-machine-training-for-bodybuilding\/\">look beyond the squat rack<\/a>. Cables, machine work, and <a href=\"https:\/\/barbend.com\/best-dumbbells\/\">the dumbbell rack<\/a> all provide ample opportunities for muscle growth if you\u2019re willing to mix it up a little.<\/p>\n<ul>\n<li><strong><strong>Straight-Arm Pulldown: <\/strong><\/strong>2&#215;15, as a light warm-up.<\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/dumbbell-row\/\">Dumbbell Row<\/a>: <\/strong>4&#215;6,8,10,12 as a pyramid.<\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/face-pulls\/\">Face Pull<\/a>: <\/strong>3&#215;15-20<\/li>\n<li><strong>Decline Bench Press: <\/strong>4&#215;6,8,10,12 as a pyramid.<\/li>\n<li><strong>Incline Hex Press: <\/strong>3&#215;12-15<\/li>\n<li><strong>Cable Flye: <\/strong>40 reps in as few sets as possible with a moderate weight.<\/li>\n<\/ul>\n<h3 id=\"how-to-progress\">How to Progress<\/h3>\n<p>While you should still <strong>make an effort to increase your intensity<\/strong> on most movements, you can continue to add mass via other avenues as well. Different equipment and rep ranges offer you the chance to <a href=\"https:\/\/barbend.com\/endurance-training-for-strength-athletes\/\">improve your muscular endurance<\/a> and <strong>mind-muscle connection<\/strong> on each lift.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=_1U9H_2luY8\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"What Most Lifters Get WRONG About Progressive Overload\" title=\"Play video &quot;What Most Lifters Get WRONG About Progressive Overload&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=_1U9H_2luY8<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=_1U9H_2luY8\" title=\"What Most Lifters Get WRONG About Progressive Overload\" target=\"_blank\" rel=\"noopener\">What Most Lifters Get WRONG About Progressive Overload (https:\/\/www.youtube.com\/watch?v=_1U9H_2luY8)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Furthermore, higher reps on the isolation work should allow you to <strong><a href=\"https:\/\/barbend.com\/reps-to-failure-beginners\/\">safely push to absolute failure<\/a><\/strong> at the middle and end of the workout to ensure you\u2019ve squeezed every last drop out of your chest and back.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor3chest-back-bodybuilding-workout-advanced\"><a id=\"3\" class=\"linkj\"><\/a>\r\nChest &amp; Back Bodybuilding Workout \u2014 Advanced<\/h2>\n<p>Your training needs to <a href=\"https:\/\/barbend.com\/workout-modifications-get-stronger\/\">change with the times<\/a>. After many long years in the gym, muscle gains probably don\u2019t flow as freely as they once did. Where some athletes would be disheartened, you can <a href=\"https:\/\/barbend.com\/home-workout-motivation\/\">rise to the occasion<\/a> and see this as a new opportunity to grow by digging deep and working hard.<\/p>\n<h3 id=\"the-workout\">The Workout<\/h3>\n<p>An advanced workout doesn\u2019t necessarily mean a longer one. <a href=\"https:\/\/barbend.com\/training-volume-study\/\">You probably need more volume<\/a> than a beginner to add muscle, but that doesn\u2019t mean you need to labor for three hours or more in the weight room (<a href=\"https:\/\/barbend.com\/two-a-day-workouts\/\">unless you\u2019re into that<\/a> sort of thing).&nbsp;<\/p>\n<p>Your chest and back are perfectly suited for <a href=\"https:\/\/barbend.com\/high-intensity-training\/\">high-intensity training<\/a> via supersets. Make them the backbone of your workout and reap the results that follow.&nbsp;<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/barbend.com\/dumbbell-pullover\/\">Dumbbell Pullover<\/a>:<\/strong> 2&#215;15, as a warm-up.<\/li>\n<li><strong>Decline Bench Press:<\/strong> 3&#215;8<\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/row-variations\/\">Kroc Row<\/a>:<\/strong> 3&#215;8<\/li>\n<li><a href=\"https:\/\/barbend.com\/seal-row\/\"><strong>Dumbbell Seal Row<\/strong><\/a> <em>superset<\/em> <strong>Incline Dumbbell Bench Press:<\/strong> 3&#215;12\/12<\/li>\n<li><strong>Straight-Arm Pulldown<\/strong> <em>superset<\/em> <strong><a href=\"https:\/\/barbend.com\/push-up-variations\/\">Weighted Push-Up<\/a>:<\/strong> 2&#215;15\/15<\/li>\n<li><strong>Machine Chest Flye<\/strong> <em>superset<\/em> <strong><a href=\"https:\/\/barbend.com\/best-resistance-bands\/\">Resistance Band<\/a> Pull-Apart:<\/strong> 2&#215;15\/15<\/li>\n<li><strong>Dumbbell Pullover:<\/strong> two sets to failure with a light to moderate weight.&nbsp;<\/li>\n<\/ul>\n<h3 id=\"how-to-progress\">How to Progress<\/h3>\n<p>There\u2019s no getting around the fact that you can\u2019t add five pounds to your barbell indefinitely. Unfortunately, that reservoir will run dry. Once you\u2019re out of luck, though, you can push the envelope by <strong>increasing your effort and <a href=\"https:\/\/barbend.com\/cluster-sets\/\">work density<\/a><\/strong>.<\/p>\n<p>Beyond that, training to failure with <a href=\"https:\/\/barbend.com\/bodybuilding-exercises-for-each-muscle\/\">the right movements<\/a> will ensure beyond a shadow of a doubt that you\u2019ve <strong>fatigued every last muscle fiber<\/strong> in your pecs, lats, and upper back.<\/p>\n<p>At this stage, making progress is about balancing your <a href=\"https:\/\/barbend.com\/consequences-goal-mentality\/\">mental commitment to training<\/a> with your recovery <a href=\"https:\/\/barbend.com\/structure-active-recovery-days\/\">habits outside the gym<\/a>.&nbsp;<\/p>\n<h2 id=\"anatomy-of-the-chest-back-and-why-it-matters\">Anatomy of the Chest &amp; Back (and Why It Matters)<\/h2>\n<p>Your anterior and posterior (front and rear) torso musculature are intrinsically linked, but also perform opposing jobs while you\u2019re working out. To make the most of a chest &amp; back-centric workout, you need to <a href=\"https:\/\/barbend.com\/hypertrophy\/\">know how your body works<\/a> in the first place.<\/p>\n<h3 id=\"lats-pecs\">Lats &amp; Pecs<\/h3>\n<p>Make no mistake, both muscles perform more than one function. That said, your pectoralis major pulls your arm forward and inward, while your lattisimus dorsi retracts and abducts the arm.&nbsp;<\/p>\n<p>This is why the barbell row and bench press <a href=\"https:\/\/barbend.com\/push-pull-workouts\/\">complement each other<\/a> \u2014 it\u2019s the same motion, just in reverse.&nbsp;<\/p>\n<h3 id=\"delts-traps\">Delts &amp; Traps<\/h3>\n<p>The anterior compartment of your deltoid raises the arm out and up. Conversely, your posterior deltoid, supra (and infra) spinatus, and middle trapezius all perform opposing functions.&nbsp;<\/p>\n<p>When you feel <a href=\"https:\/\/barbend.com\/shoulder-mobility-mini-bands\/\">a pinch in the front of your shoulder<\/a> or have a kyphotic <a href=\"https:\/\/barbend.com\/posture-exercises\/\">(hunched) posture<\/a>, the prescription is upper back work, and for good reason. Balancing your stimulation helps keep your body healthy and functional.&nbsp;<\/p>\n<h3 id=\"biceps-triceps\">Biceps &amp; Triceps<\/h3>\n<p>They don\u2019t quite \u201ccount\u201d as part of your chest and back, but they do bear mentioning. Every press will involve your triceps to extend your arm, while all rows call your biceps into play to flex the elbow.&nbsp;<\/p>\n<figure id=\"attachment_150631\" aria-describedby=\"caption-attachment-150631\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-150631\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434.jpg\" alt=\"biceps curl\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_617478434-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-150631\" class=\"wp-caption-text\">Credit: Satyrenko \/ Shutterstock<\/figcaption><\/figure>\n<p><b><em>[Read More:&nbsp;<\/em><\/b><b><em><a href=\"https:\/\/barbend.com\/best-upper-chest-exercises\/\" target=\"_blank\" rel=\"noopener\">Best Upper Chest Exercises<\/a><\/em><\/b><b><em>&nbsp;for Building Muscle]<\/em><\/b><\/p>\n<p>Since your elbow is a hinge joint, these two muscles will always act in direct opposition to one another \u2014 which can be a surprising advantage in the gym <a href=\"https:\/\/barbend.com\/20-minute-muscle-building-workouts\/\">if you want to save time<\/a> and work both at once.&nbsp;<\/p>\n<h2 id=\"benefits-of-training-chest-back-together\">Benefits of Training Chest &amp; Back Together<\/h2>\n<p>If you ascribe to traditional <a href=\"https:\/\/barbend.com\/how-to-cheat-exercise-form\/\">bodybuilding dogma<\/a>, the prospect of pairing two big muscle groups in the same workout may seem sacrilegious. In fairness, it\u2019s not for the faint of heart. But if you can handle it, there are a surprising number of perks.<\/p>\n<h3 id=\"time-saving-convenience\">Time-Saving &amp; Convenience<\/h3>\n<p>Your chest-and-back days are only as long as you make them. Neither muscle group really requires an overly-complicated warm-up, meaning you can often jump right into the meat and potatoes of the session.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=7qFp5khuoFA\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"The Most Effective Science-Based Chest &amp; Back Workout (Full Upper Body) | Science Applied\" title=\"Play video &quot;The Most Effective Science-Based Chest &amp; Back Workout (Full Upper Body) | Science Applied&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=7qFp5khuoFA<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=7qFp5khuoFA\" title=\"The Most Effective Science-Based Chest &amp; Back Workout (Full Upper Body) | Science Applied\" target=\"_blank\" rel=\"noopener\">The Most Effective Science-Based Chest &amp; Back Workout (Full Upper Body) | Science Applied (https:\/\/www.youtube.com\/watch?v=7qFp5khuoFA)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Furthermore, a lot of <a href=\"https:\/\/barbend.com\/arnold-press\/\">your favorite presses<\/a> and pulls can be performed back-to-back in the same part of the gym. If you\u2019ve <a href=\"https:\/\/barbend.com\/best-squat-racks\/\">claimed the squat rack<\/a> as your home turf, you can bang out barbell rows and floor presses in the same area in almost no time.&nbsp;<\/p>\n<h3 id=\"movement-synergy\">Movement Synergy<\/h3>\n<p>Practically speaking, your chest and back perform contrasting functions. Your pectoral muscles draw the arm forward in space and toward your midline, while your lats retract and abduct the arm and shoulder.<\/p>\n<p>This creates a general feeling of synchronicity to your session. While the active (or \u201cagonist\u201d) muscle contracts, the antagonist stretches. If your chest workouts typically feel stiff or clunky, you might notice <a href=\"https:\/\/barbend.com\/line-up-your-structure-in-training\/\">a more fluid and \u201cconnected\u201d experience<\/a> if you weave in some rows throughout.<\/p>\n<h3 id=\"better-presses\">Better Presses<\/h3>\n<p><a href=\"https:\/\/barbend.com\/how-to-warm-up-before-weightlifting\/\">A solid warm-up<\/a> is crucial for pressing well \u2014 any <a href=\"https:\/\/barbend.com\/heaviest-competition-bench-presses\/\">world-record bench presser<\/a> will tell you as much. To optimally engage your pecs, the musculature of your upper back needs to be brought online and kept in-play to stabilize your shoulder girdle and humerus bone.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=Zw6qCAFsV0w\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"World Record Bench Press Guide (IPF World Champion Taylor Atwood!)\" title=\"Play video &quot;World Record Bench Press Guide (IPF World Champion Taylor Atwood!)&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=Zw6qCAFsV0w<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=Zw6qCAFsV0w\" title=\"World Record Bench Press Guide (IPF World Champion Taylor Atwood!)\" target=\"_blank\" rel=\"noopener\">World Record Bench Press Guide (IPF World Champion Taylor Atwood!) (https:\/\/www.youtube.com\/watch?v=Zw6qCAFsV0w)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>By starting off your chest &amp; back day with the latter, you inadvertently prime yourself to better exercise your pecs.&nbsp;<\/p>\n<p>Rows will warm up your lats and help make <a href=\"https:\/\/barbend.com\/larry-wheels-pause-bench-press\/\">pausing a barbell on your chest<\/a> feel more secure. <a href=\"https:\/\/barbend.com\/best-upper-back-exercises\/\">Upper back work<\/a> engages your scapula and creates a pumped-up and stable \u201cshelf\u201d for you to press from. You should feel the difference immediately.<\/p>\n<h3 id=\"training-flexibility\">Training Flexibility<\/h3>\n<p>While chest &amp; back workouts do wonders of their own accord, you should also consider what pairing them up allows you to accomplish in other areas of fitness.&nbsp;<\/p>\n<p>For instance, you may want to pay extra attention to <a href=\"https:\/\/barbend.com\/best-dumbbell-arm-workouts\/\">growing your arms<\/a>. If you typically perform your biceps exercises after a long back day, there\u2019s a good chance you\u2019re pretty worn out by the time you get to your curls and can\u2019t put in as much effort as you\u2019d like.<\/p>\n<p>Taking your pecs, lats, and upper back off the table early opens up new <a href=\"https:\/\/barbend.com\/full-body-vs-split-workouts\/\">organizational possibilities<\/a> in your weekly training. You can freely devote an entire day to just arm work, or blast your biceps after a shoulder session. There are plenty of unorthodox options on the table.&nbsp;<\/p>\n<h2 id=\"how-to-add-chest-back-workouts-to-your-bodybuilding-routine\">How to Add Chest &amp; Back Workouts to Your Bodybuilding Routine<\/h2>\n<p>If you\u2019ve been sold on the merits of training your torso on the same day, your next task is figuring out what to do with the rest of your week.&nbsp;<\/p>\n<p>For just about any athlete, <a href=\"https:\/\/barbend.com\/individualize-training-frequency\/\">hitting a muscle group twice per week<\/a> is going to be superior to only working it once. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27102172\/\" target=\"_blank\" rel=\"noopener\">1<\/a>) With that in mind, fitting two sessions for each area of your body into seven days can be a bit difficult. Here are two different ways to split up <a href=\"https:\/\/barbend.com\/bodybuilding-for-beginners\/\">your bodybuilding workouts<\/a>.<\/p>\n<h3 id=\"four-workouts-per-week-high-volume\">Four Workouts Per Week, High-Volume<\/h3>\n<ul>\n<li><strong>Monday:<\/strong> <a href=\"https:\/\/barbend.com\/bodybuilding-chest-workout\/\">Chest<\/a>, Back, and Shoulders<\/li>\n<li><strong>Tuesday:<\/strong> Legs, Arms, and Abs<\/li>\n<li><strong>Wednesday:<\/strong> <em>rest<\/em><\/li>\n<li><strong>Thursday:<\/strong> Chest, Back, and <a href=\"https:\/\/barbend.com\/bodybuilding-shoulder-workout\/\">Shoulders<\/a><\/li>\n<li><strong>Friday:<\/strong> <em>rest<\/em><\/li>\n<li><strong>Saturday:<\/strong> Legs, Arms, and Abs<\/li>\n<li><strong>Sunday: <\/strong><em>rest<\/em><\/li>\n<\/ul>\n<h3 id=\"six-workouts-per-week-moderate-volume\">Six Workouts Per Week, Moderate Volume<\/h3>\n<ul>\n<li><strong><strong>Monday: <\/strong><\/strong>Chest and <a href=\"https:\/\/barbend.com\/bodybuilding-back-workout\/\">Back<\/a><\/li>\n<li><strong>Tuesday: <\/strong>Legs and Shoulders<\/li>\n<li><strong>Wednesday:<\/strong> Arms and <a href=\"https:\/\/barbend.com\/bodybuilding-ab-workout\/\">Abs<\/a><\/li>\n<li><strong><strong>Thursday: <\/strong><\/strong>Chest and Back<\/li>\n<li><strong>Friday: <\/strong><a href=\"https:\/\/barbend.com\/bodybuilding-leg-workout\/\">Legs<\/a> and Shoulders<\/li>\n<li><strong>Saturday: <\/strong>Arms and Abs<\/li>\n<li><strong>Sunday: <\/strong><em>rest<\/em><\/li>\n<\/ul>\n<p>Note that the first split gives you more days out of the gym to <a href=\"https:\/\/barbend.com\/muscle-recovery\/\">rest and recover<\/a>, but the workouts themselves are likely to run a bit long. On the other hand, the second split puts you in the weight room six out of seven days.&nbsp;<\/p>\n<p>You won\u2019t need to train for several hours, but you might find that it wears you down over time. Pay close heed to how your body feels and <a href=\"https:\/\/barbend.com\/deload-week\/\">take deloads<\/a> as needed.<\/p>\n<h2 id=\"a-chest-and-back-attack\">A Chest-and-Back Attack<\/h2>\n<p>How you <a href=\"https:\/\/barbend.com\/bodybuilding-workout-plan\/\">organize your training<\/a> doesn\u2019t matter in the grand scheme. <a href=\"https:\/\/barbend.com\/ultimate-guide-to-pre-workouts\/\">Your effort<\/a>, be it from rep to rep or over a period of months, will be what ultimately determines how much muscle you put on or how many pounds you add to your lifts.<\/p>\n<p>However, some bodybuilding workouts are just <a href=\"https:\/\/barbend.com\/bodybuilding-calf-workout\/\">flat-out better<\/a> than others. Even though that distinction largely depends on the person, there\u2019s quite the compelling case to be made for pushing and pulling on the same day <a href=\"https:\/\/barbend.com\/how-to-bulk\/\">if you\u2019re pursuing hypertrophy<\/a>.&nbsp;<\/p>\n<p>Your presses will feel rock-solid, you\u2019ll <a href=\"https:\/\/barbend.com\/supersets\/\">save time between exercises<\/a>, and \u2014 perhaps most importantly \u2014 you\u2019ll stretch out all your t-shirts. After all, that&#8217;s what bodybuilding is all about.&nbsp;&nbsp;<\/p>\n<h2 id=\"references\">References<\/h2>\n<p>1. Schoenfeld, B. J., Ogborn, D., &amp; Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689\u20131697.&nbsp;<\/p>\n<p><em>Featured Image: Andrej Bondarchik \/ Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Some pairings just make sense. For bodybuilders \u2014 aspiring or professional alike \u2014 it\u2019s stuff like whey protein and whole milk. Biceps and board shorts at the beach. Ab work and cardio. Certain things just fit nicely next to one another, including which muscles you train in the same session. Training your chest and back together may at&#8230;<\/p>\n","protected":false},"author":201,"featured_media":150629,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","apple_news_api_created_at":"2022-05-22T12:00:36Z","apple_news_api_id":"2278a1f5-a528-49c0-8bca-d838cb69d510","apple_news_api_modified_at":"2024-06-20T22:27:36Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAg==","apple_news_api_share_url":"https:\/\/apple.news\/AInih9aUoScCLytg4y2nVEA","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"middle","apple_news_slug":"","apple_news_sections":"[\"https:\\\/\\\/news-api.apple.com\\\/sections\\\/6c547cb0-046a-3f3c-89b9-40f03139e46a\"]","apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[9846],"tags":[19758,19931],"wppr_data":{"cwp_meta_box_check":"No"},"acf":[],"apple_news_notices":[],"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/150624"}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/201"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=150624"}],"version-history":[{"count":2,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/150624\/revisions"}],"predecessor-version":[{"id":266504,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/150624\/revisions\/266504"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/150629"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=150624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=150624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=150624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}