Most effective strength building chest & back workout

Incline dumbbell press : Incline dumbbell press a free weight exercise which primarily targets the chest or to be more specific the Pectoralis major which is present in he upper portion of the chest. By performing this exercise you can not only build great muscle and strength but can also prevent muscle imbalance. To perform Incline dumbbell press follow the following steps:

1. 1) Start by adjusting the bench's incline to 30° and picking up a pair of dumbbells you are comfortable with.
2. 2) Now to get into the position by sitting on the bench and lean back with a dumbbell in each hand using a neutral grip, having your hands positioned at your shoulders with elbows bent and angled down below your ribs .
3. 3) Once you are in the position press the dumbbells all the way up keeping a slight bend in the elbows now slowly lower the dumbbells back down when you lower them down you need to have a 90° bend in your elbows.
4. 4) As for breathing and embracing you need to tighten your core and exhale as you press up and inhale as you lower down the dumbbells. One last thing to remember is to not rush through the exercise and stop for 1 or 2 seconds as you have fully lowered the dumbbell down and maintain the proper form throughout the exercise.

Bench press : Bench press (also known as chest press) is a compound weight training exercise which mainly targets the chest and the shoulders. By adding bench press to your workout routine you can not only increase your muscle endurance but can also help you increase your upper body strength. To perform a bench press follow the following steps:

1. 1) Start by laying down on a bench under a rack that holds the bar.
2. 2) Grasp the barbell using a overhand grip with hands slightly wider than shoulder width. Making sure your forearms are in a vertical line.
3. 3) You should maintain a slight arch in your lower back about the width of your hand throughout the exercise. As you lower the bar to the sternum area make sure your elbows and upper arms are at a 45° angle to your torso.
4. 4) If you lift heavy weight you should definitely use a spotter otherwise you can suffer from a serious injury as this exercise in no joke.

Seated row : The seated row is an exercise you can do with a weight machine to work the muscles in your upper back. Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi. To perform Seated rows follow the following steps:

1. 1) Firstly adjust the seat and chest pad as your choice. Just make sure that your shoulders should be level with the machine handles.
2. 2) After that sit upright on the bench and plant your feet on the floor or foot pads and grab the cable machine’s handle and then straighten out your back.
3. 3) Once you have fully pulled the cable to your chest stay in that position for 4-5 seconds also squeeze your shoulder blades together as you stay in that position. Now sync the movements together and perform the assigned reps.

Lat pulldown : A lat pulldown is a strength training exercise designed to work on back or more specifically the Latissimus Dorsi. Which is the largest ar the broadest muscle in the upper body this muscle promotes promotes good postures and spinal stability. To perform the lat pulldown follow the following steps:

1. 1) Grasp the bar with a wide grip with an overhand, knuckles-up grip. Other positions and grips are possible but we are only gonna tell about the wide grip.
2. 2) Now start pulling the bar down until it's on the same level as of your chin as you pull down the bar make sure to keep your elbows slightly in front of you like this and then in line with your hips as you pull down.
3. 3) You should also maintain a slight lean in the backward direction throughout the exercise. While performing this exercise you should think about retracting your shoulder blades back and down. 5 sets of 10-15 repetitions each are ideal for this exercise.

Chinups : It is a variation of the classic pull-ups. By performing chin-ups, the underhand position demands Supination, which helps you engage the biceps more than in a pull-up. Which helps you grow your biceps significantly. Whatever you do, don’t get in the habit of doing half reps and chasing numbers. Instead of being fixated on numbers, get fixated on form. To perform Chin-ups follow the following steps:

1. 1) To perform a chin-up grab a pull up bar. Your palms should be facing you.
2. 2) Your arms should be shoulder width apart. Also engage your core and upper body throughout the movement.
3. 3) One thing you should avoid while performing chin-ups is to try to create momentum with your lower body to get yourself up. Otherwise you are gonna lower the pressure laid on your back and arms.
4. 4) A chin-up can be performed by getting your chin over the bar at the top, and then lowering until your arms are straight. While performing chin-ups you need to make sure to keep your toes point downwards and keep your legs together.