The ultimate chest and back workout

The biggest muscle groups in the human body are the legs, the back and the chest. The upcoming chest and back workout is perfect for every level, whether you are a beginner or you have already been lifting for years. 

Anatomy of the chest and the back

The Anatomy of the chest 

The chest muscles, scientifically known as the pectoralis major and pectoralis minor, are a group of muscles located in the anterior (front) part of the upper body. They play a crucial role in various movements of the shoulder and arm, particularly in pushing and lifting motions.

Pectoralis Major

• Origin: The pectoralis major originates from two main points: the clavicle (collarbone) and the sternum (breastbone). It also has attachments to the ribs and the aponeurosis of the external oblique muscle of the abdomen.
• Insertion: The muscle inserts into the humerus (upper arm bone) via the intertubercular groove (bicipital groove) and the greater tubercle.
• Function: The primary function of the pectoralis major is to adduct and medially rotate the arm at the shoulder joint. It also aids in flexion, extension, and horizontal adduction of the shoulder joint. Additionally, it assists in stabilizing the shoulder joint during various upper body movements.

Pectoralis Minor

• Origin: The pectoralis minor originates from the third to fifth ribs near their cartilage.
• Insertion: It inserts into the coracoid process of the scapula (shoulder blade).
• Function: Although smaller and less powerful than the pectoralis major, the pectoralis minor plays a significant role in stabilizing the scapula. It assists in movements such as scapular protraction (forward movement), downward rotation, and depression (lowering) of the scapula. Additionally, it helps to elevate the ribs during forced inhalation by pulling the scapula downward and forward.

These muscles are innervated by nerves stemming from the brachial plexus, specifically the medial and lateral pectoral nerves. The pectoral muscles are heavily involved in various upper body exercises, including bench presses, push-ups, and chest flys. Building strength and endurance in these muscles not only enhances upper body aesthetics but also improves functional movements and overall athletic performance.

The Anatomy of the back

Back muscles are a complex group of muscles that play a crucial role in supporting the spine, facilitating movement, and maintaining posture. The major muscles of the back can be divided into superficial and deep layers, each with its own set of functions.

Superficial Layer

• Trapezius: The trapezius is a large, triangular-shaped muscle that spans the upper back and neck region. It has three parts: the upper (descending from the occipital bone), middle (originating from the spinous processes of the cervical and thoracic vertebrae), and lower (arising from the spinous processes of the thoracic vertebrae). The trapezius helps to stabilize and move the scapula and shoulder joint, allowing for movements like shoulder shrugs, scapular retraction, and elevation.
• Latissimus Dorsi: Commonly referred to as the “lats,” the latissimus dorsi is the largest muscle of the back. It originates from the thoracic and lumbar vertebrae, as well as the iliac crest, and inserts into the humerus. The lats play a key role in movements such as shoulder extension, adduction, and medial rotation. They are heavily involved in exercises like pull-ups, rows, and lat pulldowns.
• Rhomboids: The rhomboids consist of two muscles: the rhomboid major and rhomboid minor. They lie deep to the trapezius and connect the scapula to the spine. The rhomboids work to retract the scapula (pull it toward the spine) and assist in scapular downward rotation. Strengthening the rhomboids helps improve posture and shoulder stability.

Deep Layer

• Erector Spinae: The erector spinae is a group of muscles that run along the length of the spine. It consists of three columns: the iliocostalis, longissimus, and spinalis. Collectively, these muscles help to extend, laterally flex, and rotate the spine. They play a crucial role in maintaining upright posture and providing stability to the spine during movements like bending forward and backward.
• Multifidus: The multifidus muscles are deep muscles that run along the length of the spine. They provide stability and support to each vertebra and are important for maintaining proper spinal alignment and posture. The multifidus muscles also assist in spinal extension, rotation, and lateral flexion.

These back muscles are innervated by branches of the spinal nerves, specifically arising from the cervical, thoracic, and lumbar regions of the spinal cord. Strengthening and conditioning the back muscles through targeted exercises not only improves posture and spinal health, but also enhances overall strength and athletic performance.

The benefits of a developed muscular frame

Having a muscular frame offers several benefits, including:

1. Strength and Power: Muscles provide the strength and power needed for everyday activities, sports, and physical tasks.
2. Improved Metabolism: Muscle tissue burns more calories at rest than fat tissue, so having more muscle can help boost metabolism and aid in weight management.
3. Better Posture: Strong muscles, particularly in the core and back, support good posture and reduce the risk of back pain and injury.
4. Increased Bone Density: Resistance training, which builds muscle, also strengthens bones, reducing the risk of osteoporosis and fractures.
5. Enhanced Performance: Muscular strength and endurance improve athletic performance and functional abilities, making it easier to perform activities of daily living.
6. Improved Mental Health: Exercise, including strength training, is associated with reduced symptoms of depression, anxiety, and stress, thanks to the release of endorphins and other mood-boosting chemicals.
7. Healthy Aging: Maintaining muscle mass as you age can help preserve mobility, independence, and overall quality of life.
8. Reduced Risk of Chronic Diseases: Regular strength training has been linked to a lower risk of chronic conditions such as heart disease, diabetes, and certain cancers.
9. Enhanced Confidence: Building muscle can improve self-esteem and body image, leading to greater confidence in oneself.

Overall, a muscular frame contributes to a healthier, more functional body and a higher quality of life.

The warm up for the chest and back workout

Before we start the chest and back workout, it is essential to warm up your body and muscles before you start your workout with heavy weights. Warm-ups are crucial for preventing injury and preparing your body for the main workout.

1. Arm Circles (1 minute each direction): Stand tall and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size. After a minute, switch directions.
2. Cat-Cow Stretch (1 minute): Get down on your hands and knees, and alternate between arching your back up like a cat and then lowering it down while lifting your head and tailbone like a cow.
3. Scapular Retraction (1 minute): Stand tall with your arms extended straight out in front of you at shoulder height. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them, then release. Repeat for one minute.
4. Push-up to Downward Dog (10 reps): Start in a plank position and perform a push-up, then push back into downward dog position. This helps to stretch your chest and shoulders while engaging your back muscles.
5. Lat Pulldown with Resistance Band (15 reps): Attach a resistance band to an overhead anchor or door frame. Hold the ends of the band with your arms extended overhead, then pull the band down towards your chest, squeezing your shoulder blades together.
6. Chest Opener Stretch (30 seconds each side): Stand tall and interlace your fingers behind your back. Straighten your arms and lift them away from your body, opening up your chest. Hold for 30 seconds on each side.

The chest and back workout

Because we are working out the chest and the back, we are simultaneously training some smaller muscles as well. While we train the chest, the triceps and the front delts will get stimulated too. Additionally, the rear delts and the biceps will be hit, while we train back.

Bench Press

For the first movement we are doing bench press. After we warmed up the upper body we can, after 2 warm up sets, dive into a heavy pressing movement, that involves the whole chest. We want to do at least 3 sets of 6-8 reps. The important part is the slow eccentric for perfect muscle activation and control.

Lat pull down / Pull ups

After the first pressing movement, we go on to the fist pulling movement. If you are able to do clean and correct pull ups for 8 to 10 reps, do so. But if you are not able to do pull ups, you can do lat pull downs and work your way up. We want to get 8 to 10 reps in 3 to 4 sets.

Incline dumbbell flys

For most people the upper chest part is lacking in size and the lower part of the chest is more developed. To even out the imbalances, we do incline dumbbell flys. Use lighter weight for more clean and slow reps. If you want to squeeze everything out of this exercise, you want to really focus on the eccentric part. We want to do at least 12 to 15 reps for 3 sets.

Barbell row

Pulls ups are perfect for the lats development. But now we want to focus on the middle back and the rhomboids. Here we want to go heavy on the barbell press with 6 to 8 reps for 3 sets.

Triceps extensions and Biceps curls

The last two movement will be a superset. A superset is regular set with multiple exercises in one set without rest time. We want high volume for this finisher! We want to to 10 to 12 reps for 4 sets. You can go lighter as the progress in the supersets, as long as the execution is on point you will see results.  

Conclusion

This concludes this blog post about a chest and back workout you can do for every level in the gym. Be sure you are safe while lifting and don´t overestimate yourself and start egolifting. Look after yourself and start with lighter weight until you are sure you are able to perform the listed exercises with correct technique. Next to a workout is rest and nutrition key for a healthy lifestyle. So, embrace the challenge and give this workout a chance to get you big a muscular!

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