Muscle Groups to Workout Together: Chest & Back

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1. Chest Fly

Hold dumbbells straight up over chest while lying on your back with knees bowed and feet on the floor.

With a slight bend in the elbow, gently extend the arms to the side. As you return the weights to the starting position, squeeze your ribcage. Repeat for the number of repetitions desired.

Start in a complete plank position with dumbbells in each hand and arms and toes extended. If you are unable to perform a complete plank, a kneeling variation is acceptable.

2. Renegade Row

Engage your abdominal muscles to draw the abdomen in toward the spine.Pull the right dumbbell toward the right hip bone while keeping the weight close to the side.

3. Push-Up

The push-up is the most revered of all strength exercises. Push-ups are an efficient exercise that target multiple muscle regions.

Assume a plank position with your palms beneath your shoulders, your legs extended behind you, and your body contracted to maintain a straight spine.

1) Begin with legs together and sit back into a modest squat while engaging abs. The arms are in front of the body, holding dumbbells at pelvis level with the palms facing the ceiling.

4. Reverse Grip Double Arm Rows 

2) With lats and triceps engaged, draw the forearms back past the hips while gently hugging the side of the body, and return with control.

5. Chest Press

Lay flat on your back with knees bent and heels on the ground. The dumbbells begin at shoulder height with the elbows flexed.

Extend your arms completely, away from your chest. Then, steadily return to the initial position.

Lay flat on your back with knees bent and heels on the ground. To begin, the arms are raised above the torso. Engage your stomach muscles.

6. Overhead Pull

Lower dumbbells over your head while keeping your arms primarily straight and your elbows barely bent. Then, while maintaining a taut core, return the dumbbells to their original position.

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