Best Advanced Chest And Back Workouts With Garage Gym

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 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.

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.

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.

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.

The Dumbbell Incline Bench Press is a great exercise to strengthen your chest and shoulders. By using dumbbells, you improve stability and balance, helping to build strength in both sides of your body.

How to do it

1. Lie on a bench with your back supported and your shoulder blades squeezed together.
2. Keep your feet flat on the ground and adjust the bench to a 45-60 degree angle.
3. Hold the dumbbells just outside shoulder-width at shoulder height.
4. Brace your core and extend your arms straight up at a 45-degree angle from your body.
5. Exhale as you lower the dumbbells back to the starting position.

The Floor Press is an upper-body exercise that targets your chest, triceps, and shoulders. You lie on the floor and press a barbell up, which helps build strength while protecting your shoulders.

How to do it

1. Lie on your back on the floor with your shoulder blades squeezed together and your knees bent, feet flat on the ground.
2. Ensure your head, shoulders, and butt are touching the floor, and the barbell is at arm height on a rack.
3. Unrack the barbell and place it above your shoulders.
4. Brace your core by breathing deeply and tightening your abdomen.
5. Bend your elbows at a 45-degree angle and lower the barbell to touch your elbows gently to the floor.
6. Exhale and press the barbell back to the starting position.

The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together.
2. Make sure your head, shoulders, and butt stay on the bench.
3. Place your feet flat on the ground and keep your knees bent.
4. Position the bar over your chest, holding it just outside shoulder-width with an overhand grip.
5. Engage your core and unhook the bar, lowering it slowly towards your chest while keeping your elbows at a 45-degree angle.
6. Touch your chest gently with the bar, then exhale and push it back to the starting position.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Bar Muscle Up is an upper body exercise done on a pull-up bar. It involves pulling yourself up and transitioning into a dip, building strength in your shoulders, arms, and back.

How to do it

1. Grip the bar with your palms facing away and use a false grip (thumbs not wrapped around).
2. Pull yourself up by driving your elbows down towards your ribs until your chest reaches the bar.
3. Shift your chest forward to go over the bar, tucking your elbows towards your armpits.
4. Finish by pushing up until your arms are straight over the bar, then lower yourself back down to start.