🔥 Chest & Back Workout | Complete Guide (Push + Pull Power)

Описание: 🏋️ Chest Exercises

1️⃣ Incline Dumbbell Press

Target: Upper Chest

How to perform:
• Set bench at 30-45° incline
• Hold dumbbells at shoulder level
• Lower slowly until elbows reach chest level
• Push dumbbells up and squeeze chest at the top

Tips:
✔ Keep chest lifted
✔ Control the negative movement
✔ Do not lock elbows

Sets & Reps:
4 Sets × 8-12 Reps

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2️⃣ Pec Fly (Superset with Close Grip Press)

Target: Chest Isolation + Inner Chest

Pec Fly Steps
• Slight bend in elbows
• Open arms wide to stretch chest
• Bring dumbbells together slowly

Close Grip Press Steps
• Dumbbells close together
• Press straight up
• Focus on inner chest squeeze

Why Superset?
Superset increases muscle pump and intensity while reducing workout time.

Sets & Reps:
3 Sets × 12 + 10 Reps

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3️⃣ Decline Bench Press

Target: Lower Chest

Steps:
• Secure legs on decline bench
• Grip bar slightly wider than shoulders
• Lower bar slowly to lower chest
• Press explosively upward

Tips
✔ Keep shoulder blades tight
✔ Maintain controlled tempo

Sets & Reps:
4 Sets × 8-10 Reps

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🔥 Back Exercises

4️⃣ Lat Pulldown (Superset with Straight Arm Pulldown)

Target: Lats (Back Width)

Lat Pulldown
• Grip bar slightly wider than shoulders
• Pull bar to upper chest
• Squeeze lats at the bottom

Straight Arm Pulldown
• Keep arms straight
• Pull bar downward using lats
• Focus on back contraction

Sets & Reps:
3 Sets × 10-12

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5️⃣ T-Bar Row

Target: Mid Back Thickness

Steps:
• Keep chest slightly forward
• Pull handle toward stomach
• Squeeze shoulder blades

Tips
✔ Avoid swinging weight
✔ Control the negative movement

Sets & Reps:
4 Sets × 8-10

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6️⃣ One-Arm Dumbbell Row

Target: Lats + Back Strength

Steps:
• One knee on bench
• Pull dumbbell toward hip
• Keep back straight

Tips
✔ Full stretch at bottom
✔ Strong squeeze at top

Sets & Reps:
3 Sets × 10-12

⸻

⚡ Why Train Chest & Back Together?

✔ Balanced upper body development
✔ Increased workout intensity
✔ Better muscle pump
✔ Improved posture and strength



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