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Weight Lifting:
Chest and Back

The weight lifting exercise that is the most well-known, popular and talked about is undoubtedly the bench press. It isn't hard to get people motivated to bench press because of its lofty status but it is hard to keep them from attempting it with too much weight and therefore bad form. Bad form equals bad results.

The question, "How much do you bench?" has created many injuries. Don't get caught up in the hype - It isn't how much you press but how you press it that will get you the results. Lift smart.

On this page we'll look at how to train the chest muscles as well as the back muscles. Don't underestimate the importance of the back muscles in achieving that impressive physique you're seeking. The lats, traps, and other back muscles give a very good look when well trained.

How to Structure Your Chest Workout For Maximum Muscle Size? Check out this FREE video lesson from Sean Nalewanyj for some solid tips and sample routines. Make sure to download the free PDF transcript at the bottom of the page... Click Here

The Major Muscles
of the Chest and Back

• Pectorals (Pecs) - These are the chest muscles, the biggest of which is the large fan-shaped muscle across your chest (Pectoralis Major). The pecs can be effectively trained through many weight lifting exercises including the bench press, dumbbell flyes, dumbbell pullovers, bar dips and push-ups.
• Trapezius (Traps) - These are the upper back muscles going from the back of the neck to the shoulders. Weight lifting exercises that target the traps are shrugs and upright rows.
• Latisimus Dorsi (Lats) - These are large muscles of the middle back. When trained well, they make the desired v-shape that can make the waist appear smaller. Weight lifting exercises that target the lats include the lat-bar pulldown, wide-grip pull-ups, bent-over rows and seated rows.
• Mid Back - This is the home of the rhomboids, in the middle of the upper back between the shoulder blades. Any weight lifting that requires the shoulder blades to come together, such as all the compound exercises listed above for the lats, works the mid back as well.
• Low Back - The erector spinae actually extends the back along the spinal column and is responsible for, along with the abs, good posture. Weight lifting with compound exercises for the legs, such as the squat and deadlift sufficiently work the low back.

Weight Lifting Exercises
for the Legs

Note: Again, before attempting the weight lifting exercises described below with heavy weight, get your form correct with light weights. Use a spotter. Nothing can ruin your day faster than losing your grip on the bar while bench pressing. Don't make the mistake of thinking you can move faster than gravity.

B E N C H P R E S S	BENCH PRESS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Pecs	Delts (F) Triceps	Biceps
	Description: Lying face up on bench, grab bar from rack with wide grip, lower bar to middle of chest and then raise until arms are nearly locked.
	Tips: Keep elbows out at a 90 degree angle from body, don't let momentum do any of the work. Keep feet on the floor. Do not arch your back.
	Variations: There are many variations to the bench press. You can hit different parts of the pectoralis major with incline (works more upper pecs) and decline (works more lower chest) bench presses (no more than 30 degrees either way or you'll start working the delts more than the pecs). You can also affect change by bringing the barbell to different points on the chest and even lowering it to the neck (guillotine press). All presses can be done with dumbbells for a change.
	Weight/Muscle Gain Importance: The bench press is the number one upper body mass building exercise and should be a focal point of any workout routine.

Back to Chest and Back Muscle Anatomy

D U M B B E L L F L Y E S	DUMBBELL FLYES
	Type	Main Target	Other Movers	Accessory Muscles
	Isolated	Pecs	Delts (B)	Hams Calves
	Description: Lying face up on bench, a dumbbell in each hand and held above the chest with palms facing each other, arms straight but slightly bent, lower weight to sides by rotating shoulders, stretching the pecs, then bring weight back to starting position as though giving a bear hug.
	Tips: Push chest out slightly when lowering dumbbells to aid in stretch.
	Variations: Dumbbell flyes from the incline position (again, no more than a 30 degree angle) can be very effective.
	Weight/Muscle Gain Importance: An excellent weight lifting exercise for isolating the pecs, great as a superset for the bench press.

Back to Chest and Back Muscle Anatomy

D U M B B E L L P U L L O V E R S	DUMBBELL PULLOVERS
	Type	Main Target	Other Movers	Accessory Muscles
	Isolated	Pecs	Triceps Lats Delts (B) Mid Back	Delts (F)
	Description: Position upper back on bench (sideways on the bench), grasp dumbbell with both hands, gripping it by the weights of closest side, raise it in an arc up over the head until above the chest, then lower it back down until behind your head.
	Tips: Your hips will move up and down to keep balance. Keep arms slightly bent at elbows. Make sure you get a good grip on the weights.
	Weight/Muscle Gain Importance: Like the flyes, pullovers are a great way to isolate the pecs and for use as a superset to the bench press.

Back to Chest and Back Muscle Anatomy

B A R D I P S	BAR DIPS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Pecs	Delts (F) Triceps Lats	Traps
	Description: On parallel bars, with arms close to sides, lower body by bending and going forward until shoulders are slightly stretched then push yourself back up.
	Tips: Keep same posture going up as you do going down. Bend and cross your lower egs or keep legs straight depending on height of bars. You can use a dip belt to add weight.
	Weight/Muscle Gain Importance: Bar dips are excellent for the chest, really hitting the lower pecs, and can be used as an occasional substitute for or in conjunction with the bench press.

Back to Chest and Back Muscle Anatomy

P U S H U P S	PUSH-UPS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Pecs	Delts (F) Triceps	Biceps
	Description: Palms on the floor, slightly wider than shoulder width and directly below the shoulders, toes on floor and with your body balanced in this way, lower your body until the chest nearly touches the floor and then push yourself back up again.
	Tips: Keep elbows out at a 90 degree angle from body, don't let momentum do any of the work. Keep body straight throughout the exercise, including your head - keep eyes on floor below you.
	Variations: Placing the hands closer together will work more of the inner chest, further apart will work more of the outer chest. For more intense work, you can elevate the feet (not too high or you'll be working more of the delts) or add a weight plate to the back.
	Weight/Muscle Gain Importance: Push- ups are great for exhausting the pecs as a superset to the bench press. Also very valuable for a workout when weights are unavailable.

Back to Chest and Back Muscle Anatomy

P U L L U P S	WIDE-GRIP PULL-UPS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Lats	Mid Back Biceps Traps	Triceps Delts (B)
	Description: Grasp overhead bar with a wide grip and pull body up until chin is over bar, then lower body back down until arms are extended.
	Tips: Fully stretch arms at the bottom of the exercise, do not swing the body. A spotter or assist machine can help the raising up portion of the exercise. If unable to raise your body up, concentrate on the eccentric (lowering) phase of the exercise until the lats are built up enough to perform the concentric phase.
	Variations: For a change, a close grip can be used, either overhanded or underhanded, creating more use of the biceps. A dip belt can be used to add weight.
	Weight/Muscle Gain Importance: Along with bent-over rows, pull-ups should be a focus of your back training.

Back to Chest and Back Muscle Anatomy

L A T B A R P U L L D O W N	LAT-BAR PULLDOWN
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Lats	Mid Back Biceps Traps Delts (B)	Triceps
	Description: Sitting, with thighs under support, lean back a bit and arch the back inwards, grasp bar with wide grip and pull down to the upper chest and then return.
	Tips: Relax arms and concentrate on using the lats. Other than your arms, the body should remain relatively motionless through this exercise.
	Variations: For a change, a close grip can be used, either overhanded or underhanded, creating more use o the biceps.
	Weight/Muscle Gain Importance: The lat-bar pulldown is a fun exercise but not as effective for increasing the size of the lats as pull-ups and bent- over rows. Great to use for a change during light phases of weight training.

Back to Chest and Back Muscle Anatomy

B E N T O V E R R O W S	BENT-OVER ROWS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Lats	Mid Back Biceps Traps	Triceps Delts (B) Pecs Low Back Glutes
	Description: With feet at shoulder width, bend over at the waist to where the upper body is nearly parallel to the floor, legs slightly bent at the knees, hold barbell at arm's length and pull it up to the lower chest, then lower down until arms are again extended.
	Tips: Keep head up and eyes focused on a point on the wall in front of you to help the back keep in alignment.
	Variations: One arm rows, done with dumbbells, one leg kneeling on a bench and the other straight, can be very effective at isolating each side of the lats.
	Weight/Muscle Gain Importance: Bent- over rows may not be the most pleasant weight lifting exercise, but it is a great exercise for building bulk in the back and should be a focus of back training along with pull-ups.

Back to Chest and Back Muscle Anatomy

S E A T E D R O W S	SEATED ROWS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Lats	Mid BacK Low Back Biceps Traps	Triceps Delts (B) Pecs Hams Glutes
	Description: On row machine, with knees slightly bent, back straight, grasp handles and pull back to just below the chest and then lower the weight back down.
	Tips: Concentrate on using your back muscles. Keep torso upright and don't lean back. Make sure you keep your back straight.
	Variations: Can be done by allowing the back to bend and stretch out. This will work the lower back.
	Weight/Muscle Gain Importance: A great compound weight lifting exercise that hits many muscles but is not as effective for gaining muscle as bent over rows and pull-ups and should be used only for a change or for exhausting the back muscles.

Back to Chest and Back Muscle Anatomy

U P R I G H T R O W S	UPRIGHT ROWS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Traps	Delts (S)	Delts (F) Biceps Low Back
	Description: Standing, grasp bar at shoulder width and pull upright with elbows leading towards chin and then lower until arms are extended again.
	Tips: Keep barbell close to body, allow wrists to flex. Concentrate on pulling with your traps.
	Variations: Can be done with dumbbells.
	Weight/Muscle Gain Importance: The upright rows are excellent for the traps and also work the side delts very hard. They should be the focus of your trap routine.

Back to Chest and Back Muscle Anatomy

S H R U G S	SHRUGS
	Type	Main Target	Other Movers	Accessory Muscles
	Isolated	Traps	None	Low Back
	Description: Standing, grasping barbell with arms extended, raise shoulders as high as you can and then lower.
	Tips: Droop shoulders down as possible and then raise them as high as possible
	Variations: Can be done with dumbells. Moving the shoulders in a circular motion, from front to back, can help hit all trap muscles.
	Weight/Muscle Gain Importance: Great weight lifting exercise for isolating the traps and can be used as a change from upright rows.

Back to Chest and Back Muscle Anatomy

 

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