A back-focused workout primarily targets the latissimus dorsi, trapezius, rhomboids, posterior deltoids, and erector spinae. A chest-focused workout primarily targets the upper chest, mid-chest, and lower chest muscles.
It is recommended to start with compound movements and then move on to isolated exercises.
- Flat barbell chest bench press - perfect for strength building and a good, stable compound movement to start
- Incline dumbbell bench press - incredible ability to stretch the muscle, great compound movement, and brilliant for strength increase
- Close grip lateral pull down - fantastic to add emphasis to the latissimus dorsi (otherwise known as "lats")
- Chest supported machine rows - fantastic isolation movement to build thickness in the back
- Seated chest flys - great activation and stretch of the pectoral muscle
- Close grip cable rows - fantastic isolation movement to build thickness in the back
For all exercises, choose a weight that pushes you but does not risk physical injury.