Best Chest And Back Workouts To Build Muscle Mass

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.