Building muscle doesn’t have to be complicated. In fact, this workout is the perfect way to get started. Designed by 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.