Chest & Triceps Or Back & Biceps

Chest and back workouts: Tips for getting stronger

Your chest and back should not be ignored when it comes to the fitness workouts that you do. Developing strength and endurance in these areas will enhance your overall appearance as well as your health. You will be surprised at not just how much better you look, but also how much better you feel. If you do these workouts in the right way, your posture will improve, and those back pains you had will disappear!

You need to follow some simple rules and guidelines before, during, and after these workouts.chest and back

Tips for Back and Chest Workouts

1. Get Approval

You should never start any intense chest and back workout without the approval of your doctor. This is especially important if you have an underlying medical condition that will jeopardize your health further.

When you talk to your doctor, you will either get the permission to proceed or fail to get approval. It is important for you to listen to your doctor, and avoid thinking that you know best. Some medical conditions may cost you your mobility or even your life, if you do the workouts for your chest and back contrary to what your doctor says. What is the use of risking your life trying to be fit, if you are not going to enjoy the benefits of doing so?

Alternatively, you may get a go-ahead with pre-conditions. If this happens for you, you will be in a better position to know what fitness workouts to avoid. You will also be able to determine the fitness workouts, which are suitable for someone with your medical limitations.

2. Always Warm-Up

Do not make the mistake of assuming that just because you are not about to run or swim, you should begin your workouts for the chest and back without warming up.

It is important to get your heart going. You want to ensure that your whole body is ready to workout instead of shocking your system. That means that stupid moves like getting out of bed and lifting weights immediately is a big no-no. Warming up is essential in ensuring that you are able to move as you should without a high risk of injuries.

Some of the warm-up exercise you can do to get you going include marching on the spot, walking briskly, jumping rope, pushups and so on. The key is to get your body gradually accustomed to intense movements.

3. Select The Right Workout

Selecting the right workout is a matter of choice. However, any pre-conditions set by your doctor will apply during the selection process. If you are pregnant for example, you may find it hard, if not downright dangerous to lift heavy weights.

Some workouts like Yoga and Pilates are more effective if you are looking to do a chest and back workout using your own body weight. These exercises are also quite easy on your body, making them a great option for you if you are pregnant or have a physical disability of some sort.

If you are looking for a more drastic change in appearance, then you need to follow workouts that are move taxing. These may include bench presses, using heavy dumbbells and barbells and so on.

4. Start Slowly

You are neither superman nor superwoman. That means that you are not born with super strength. You should therefore ensure that you make allowances for your weaknesses, which are present in every human body.

You need to start doing workouts slowly. The number of sets and repetitions should be lower in value at the beginning. You can then increase them as time goes by and your chest and back grow stronger. This gives your muscles time to adjust to what you are doing, which in turn helps prevent injuries.

5. Take Time To Rest

Just as weekends are there to help us rest from our normal workdays, so are rest days there for anyone who works out. Developing strength and endurance in your chest and back area is no easy task. You need to set aside two or three days for rest, to give your muscles time to recover. By doing so, you are ensuring that your body heals and thus avoid being injured. You can alternate the rest days instead of putting them all together.

6. Always Cool-Down

Take time to cool-down so that your body can adjust to its normal pace again. Stretching exercises some in handy during this time because they help remove the stiffness from your body and keeps injuries at bay.
Bottom Line

If you take a common-sense approach to any chest and back workout, you should be able to see some improvements in a few weeks, while avoiding major injuries or health scares quite easily.
Chest & Triceps Or Back & Biceps


Q and A


Hi Dan,

I just want to inquire on something…based on my reading, when exercising, when should you combine chest & triceps or back & biceps in a workout routine?

(I know that triceps are helpers on the chest and they are hit secondarily)…
What if I opt for biceps & chest and then triceps & back; is that okay? The reason I am asking this is that whenever I am done with my chest workout routines, my triceps are already beginning to become tired. To make matters worse, when I do the triceps workouts, lifting weights becomes impossible.

There is also my worry about possible contractions or problems that may arise, if I do the biceps. Whenever I do the chest workouts, my triceps get warmed up too (both for back and triceps).
Would appreciate feedback soon… Jerome.


Hey, Jerome

There are much better training options for you now. The workout that you have been using is old-fashioned. Unless you have the time for 2-3 hours, 5-6 days a week, have superior genetic gifts, or are on steroids, you are better off making some changes.

It is far better for you to train one muscle at a time, if like an average person; you have 45 minutes to an hour available around 3 or 4 days a week for fitness workouts.

You should instead opt for the push and pull movements as opposed to chest & triceps or back & biceps. The former movements include both the horizontal push and the vertical push movements. You should also include both the horizontal pull and the vertical pull movements for both the upper and lower body. Some of the exercises that fall under these categories include the bench press, the seated row, the shoulder press, the chin up, the dead lift and squats.

You will be training your chest, biceps, back, and shoulders in one workout if you break down your upper body.
The alternative training method is more effective with regard to providing the workouts you need. Each muscle benefits from more exposure to the training, which means that they are able to adapt better. Just make sure that you give all your muscles a two day rest between the workouts.

Every workout should include core training, learn how to get muscles quickly here.