Building muscle doesn’t have to be complicated. In fact, this workout is the perfect way to get started. Designed by a qualified personal trainer, Stuart Niven, we’ve cut through all the noise to bring you the best possible muscle blasting chest and back session.
- Lie flat on your back on a bench.
- Grip the bar with your hands just wider than shoulder-width apart
- Lift the bar, by straightening your arms, bringing the bar slowly down to your chest
- Press the bar back up until your arms are straight
Barbell Bent-Over Rows
- Stand with your feet shoulder-width apart, with the barbell on the floor in front.
- Bend your knees and lean forward from the waist, keeping your back straight.
- Grab the bar, your hands slightly wider than shoulder-width apart, and let it hang with your arms straight.
- Brace your core and squeeze your shoulders, bringing the weight up towards your sternum.
- Lower the weight back to the start.
Chest-Supported Dumbbell Row
- Set an incline bench at roughly 45 degrees
- Grab your dumbbells, and lean onto the bench. Your feet should be on the floor and your arms hanging straight down.
- Squeeze your shoulder blades together and drive your elbows towards the ceiling.
- Lower the dumbbells back to the start position.
- Start by holding a dumbbell and lie with your back flat on a bench.
- With your feet planted on the ground, and core engaged, extend your arms towards the ceiling, cupping the dumbbell with both hands above your chest.
- With your back pressed into the bench, lower your arms overhead until your biceps reach your ears.
- Slowly bring your arms back above your chest and repeat.
Incline Dumbbell Bench Press
- Lie back on an incline bench, with a dumbbell resting on your thighs.
- Using your thighs for assistance, push the dumbbells up so that your arms are directly over your shoulders.
- At the top of the movement, the dumbbells should almost be touching.
- Slowly lower the dumbbells back to the top of your chest.
Incline Dumbbell Flyes
- Lie on an incline bench with your feet flat on the floor.
- Hold your dumbbells directly above your chest, with your palms facing each other.
- Lower the dumbbells in an arc out to the sides. Keep a slight bend in your elbows throughout the move.
- Use your pecs, reverse the movement back to the start.