Train your push and pull strength
Best Chest and Back workouts
Chest and back workouts combine two major upper body muscle groups into one efficient training session. By pairing pushing movements (like bench presses and push-ups) with pulling exercises (like rows and pull-downs), you challenge the front and back of your upper body in balance. This approach boosts strength, improves posture, and supports a well-developed physique. Whether you're short on time or looking to increase training frequency, chest and back pairings are both practical and effective.
Workout 1 Chest & back (Maximum strength)
This chest and back workout builds maximum strength by alternating between pushing and pulling exercises using heavy weights and lower reps (6-8). You'll work opposing muscle groups back-to-back, which lets you rest one while training the other and handle heavier weights throughout the workout. The combination of bench press, pull-ups, and rows targets your upper body's biggest muscles for serious strength gains in both pressing and pulling movements.
Pike Push Up
Bird Dog
Barbell Bench Press
Pull Up
Dumbbell Incline Chest Press
Barbell Bent Over Row
The benefits of chest and back workouts
Build upper body strength, symmetry and posture
Combining chest and back in a single workout trains your body through opposing movement patterns: pushing and pulling. This leads to more balanced muscle development, better posture, and improved joint health. It also allows for active recovery between sets: while your chest rests, your back works, and vice versa. These workouts are ideal for improving strength, size, and efficiency in your training routine.
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Workout 2 Chest & Back (Muscle building)
This chest and back workout focuses on building bigger muscles using higher rep ranges (10 reps) and more total sets than strength-focused routines. You'll alternate between chest and back exercises to keep both muscle groups working while the other rests, allowing you to maintain good performance throughout the workout. The moderate weights and higher volume create the muscle pump and fatigue needed to stimulate growth in both your pressing and pulling muscles.
Kneeling Lat Stretch
Push Up
Dumbbell Chest Press
Seated Cable Row
Dumbbell Incline Chest Press
Cable Bar Lateral Pulldown
Workout 3 Chest & back (Muscle definition)
This chest and back workout focuses on muscle definition and shape using controlled movements and perfect form to create better muscle separation and detail. You'll use moderate weights with deliberate tempo control, really focusing on feeling each muscle work throughout the full range of motion. The rep ranges progress from 8 reps on compound movements to 12 reps on isolation exercises, allowing you to sculpt and define both your chest and back muscles.
Pike To Cobra Push Up
Superman
Barbell Incline Bench Press
Barbell Bent Over Row
Dumbbell Fly
Dumbbell Incline Bench Row
Balance pushing and pulling strength
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You’ve just explored some of the most effective chest and back workouts: a combination that builds upper body power and symmetry. With the app, you can turn these into a balanced routine that fits your goals and keeps your progress on track.
Frequently asked questions: best Chest and Back workouts
Once or twice a week is a solid frequency, especially if you’re following an upper/lower or push/pull split.
Either works, but some lifters prefer to alternate each workout to ensure balanced effort and recovery.
Absolutely, supersetting a push (like bench press) with a pull (like barbell row) is a great way to save time and keep intensity high.
A balanced session might include 3–4 exercises for chest and 3–4 for back, depending on your time and training goals.
Yes, pairing push and pull movements in one session helps balance muscle development and can improve overall training efficiency.
Press, push, and grow your chest volume
Related chest and back workouts
Train upper body with chest in the spotlight
