Chest and Back Training

I remember a few years ago when I was doing a chest and back workout at my local gym. One of the guys in there was watching me and asked very sarcastically “Who trains chest and back together?” Before I had a chance to respond, he had gone to another side of the gym.

This type of muscle grouping is known as push/pull, and that is what you are doing when you train muscle groups together like biceps and triceps, and quads and hamstrings, although most people are not even aware of this concept.

Chest and back is an unusual grouping because the muscle groups are large and the workout can become very difficult. That, and most people in the gym (men especially) train chest by itself to see how much they can bench press to boost their ego. By the way, I got this idea to train chest and back together from an article by Arnold Schwartzenegger.

For my workout, I super-setted the following exercises together:

 Bench Press and Machine Rows
  4 sets of 8 to 10 reps
 Incline Bench Press and Lat Pull-Downs
  3 sets of 12 to 15 reps
 Push-ups and Pull-ups
  3 sets of maximum reps with bodyweight
 Dips and Cable Rows
  3 sets of max reps with bodyweight (dips) and 15 reps for rows

I can assure you this is no walk in the park. The upper body pump you will get from this combination is insane!

If you’re looking to add some thickness to your upper body, give this workout a try.

Tim Mielke – Published Author and Supplement Expert

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