Best Advanced Chest And Back Workouts For Women

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

How to do it

1. Lie back on an incline bench (45-60 degrees), keeping your shoulder blades squeezed together and feet flat on the floor.
2. Grip the barbell just outside shoulder-width and lift it above your shoulders with your arms extended.
3. Brace your core, lower the barbell to your upper chest by flexing your elbows at a 45-degree angle, then gently touch your chest.
4. Exhale and push the barbell back to the starting position.

The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.

How to do it

1. Sit on the bench and place your feet on the foot plates.
2. Hold the handle with both hands, keeping your back straight.
3. Pull the handle towards your torso while leaning back slightly.
4. Squeeze your shoulder blades together at the end of the movement.
5. Slowly return to the starting position while maintaining tension in your back.

The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

How to do it

1. Lie back on a bench, squeezing your shoulder blades together.
2. Place your feet flat on the ground, under your knees.
3. Hold the dumbbells outside shoulder-width apart, above your chest.
4. Keep your elbows at a 45-degree angle and engage your core.
5. Extend your arms fully and then lower the dumbbells back to starting position.

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.

How to do it

1. Attach a bar to the pull-down pulley and grip it with your hands shoulder-width apart, palms facing forward.
2. Sit upright on the seat, placing your knees under the adjustable pad.
3. Engage your core and keep your spine straight.
4. Pull the bar down towards your chest by bending your elbows, leaning back slightly.
5. Slowly return the bar to the starting position.

Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.

How to do it

1. Grip the pull-up bar with your palms facing away from you.
2. Engage your core by taking a deep breath and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows and keeping them close to your body.
4. Lower yourself back down to the starting position.

Push ups are a simple and effective exercise for strengthening your upper body using just your body weight. They are easy to do anywhere and are great for beginners and advanced exercisers alike.

How to do it

1. Start with your hands on the floor, slightly wider than your shoulders.
2. Keep your body straight, with your core engaged and hips extended.
3. Bend your elbows, lowering your chest towards the floor at a 45-degree angle with your arms.
4. Push back up to the starting position.

The Tricep Push Up is a bodyweight exercise that strengthens your chest, triceps, and shoulders. By keeping your elbows close to your sides, you emphasize the tricep muscles more than regular push ups.

How to do it

1. Lie face down with your legs straight and hands below your chest, elbows tucked in.
2. Push up by straightening your arms, keeping your body in a straight line from head to heels.
3. Lower your chest back down by bending your elbows.

The Barbell Decline Bench Press is a chest exercise that emphasizes the lower chest. It also strengthens your triceps and shoulders while lying on a decline bench.

How to do it

1. Lie down on a decline bench, placing your heels on the ground and squeezing your shoulder blades together.
2. Make sure the bench supports your head, shoulders, and buttocks.
3. Grab the barbell with your hands slightly wider than shoulder-width and hold it above your shoulders.
4. Tighten your core and lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Lightly touch the barbell to your chest, then push it back to the starting position.

The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart and a barbell on the ground near your shins.
2. Bend your hips back and slightly bend your knees to reach for the barbell while bracing your core.
3. Grab the barbell with your palms facing you and lift it to knee height by extending your hips.
4. Pull the barbell towards your belly button by bending your elbows at a 45-degree angle.
5. Lower the barbell back to knee height and repeat.

The Cable Crossover Fly is a chest exercise that uses cables to maintain tension and control. This exercise helps isolate different parts of the chest for a focused workout.

How to do it

1. Set the pulleys to just above head height.
2. Stand with one foot forward, holding the pulley handles at shoulder height with palms facing forward.
3. Engage your core and keep your spine straight.
4. With arms extended, sweep the handles down in a wide arc towards the bottom of your ribcage.
5. Return to the starting position.

Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.

How to do it

1. Grab the pull-up bar with your palms facing you.
2. Engage your core by taking a deep breath and tightening your stomach.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

Decline Push Up is a challenging version of the standard Push Up. It mainly works your chest, triceps, and shoulders, focusing more on the upper chest because your feet are elevated. This exercise helps strengthen your upper body effectively.

How to do it

1. Place your hands on the floor outside of shoulder width.
2. Elevate your feet on a bench or box.
3. Keep your hips and knees straight.
4. Lower your chest towards the floor by bending your elbows at a 45-degree angle.
5. Push back up to the starting position after your chest is close to the floor.