Try our back and chest strengthening workouts to help you improve endurance in your chest and build a strong back!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Repeat the circuit for 3 rounds.
1st round: 15 reps per exercise
2nd round: 8 reps per exercise
3rd round: 5 reps per exercise
Rest 60 – 90 seconds between exercises.

EXERCISE 1    BENCH PRESS

1. Lie back on a flat bench or floor. Hold a dumbbell of desired weight in each hand. Extend your arms straight up over your chest.
2. Slowly lower the dumbbells until they are almost level with your chest.
3. After a brief pause, push the dumbbells back to the starting position. Squeeze your chest in the contracted position, hold for a second and then start lower the dumbbells slowly again.
4. Repeat the movement.

Alternative: Bench Press (with access to barbells) 

EXERCISE 2    WIDE GRIP LAT PULL-DOWN

1. Sit down on a pull-down machine with a wide bar attached to the top pulley and weight adjusted to resistance. Grab the bar with the palms facing forward with hands wider than shoulder width.
2. Pull the bar down until it touches your upper chest, or passing your chin, by drawing the shoulders and upper arms down and back. Keep your upper body stationary and only move the arms throughout the movement.
3. Pause briefly at the bottom of the movement, slowly raise the bar back to the starting position as your arms are fully extended and your lats are fully stretched.
4. Repeat.

EXERCISE 3   CHEST FLY

1. Lie flat on a bench or on the floor. Holding a dumbbell in each hand and extend both arms straight above your chest, with palms facing each other.
2. Start to slowly bend the elbows and lower the dumbbells to the sides of your body until your upper arms are paralleled to the floor. Pause briefly.
3. Bring the dumbbells back up to the starting position.
4. Repeat.

EXERCISE 4   UNDERHAND GRIP LAT PULL-DOWN

1. Sit down on a pull-down machine with a wide bar attached ot the top pulley. Adjust the weight to desired resistance level. Grab the bar with palms facing you and hands closer than shoulder width. This will be your starting position.
2. Pull the bar down until it touches your upper chest or passed your chin, by drawing the shoulders and the upper arms down and back. Keep the upper body stationary and only move your arms through this movement.
3. Pause briefly at the bottom of the movement, then slowly raise the bar back to the starting position. You arms should be fully extended again at this point.
4. Repeat.

EXERCISE 5   INCLINE BENCH PRESS

Demonstrated with barbell alternative.

1. Lie back on a inclined bench or chair. Hold a dumbbell of desired weight in each hand. Extend your arms straight up over your chest.
2. Slowly lower the dumbbells until they are almost level with your chest.
3. After a brief pause, push the dumbbells back to the starting position. Squeeze your chest in the contracted position, hold for a second and then start lower the dumbbells slowly again.
4. Repeat the movement.

EXERCISE 6   CLOSE GRIP LAT PULL-DOWN

1. Sit down on a pull-down machine with a wide bar attached to the top pulley and weight adjusted to resistance. Grab the bar with the palms facing forward with hands at a distance smaller than shoulder width.
2. Pull the bar down until it touches your upper chest, or passing your chin, by drawing the shoulders and upper arms down and back. Keep your upper body stationary and only move the arms throughout the movement.
3. Pause briefly at the bottom of the movement, slowly raise the bar back to the starting position as your arms are fully extended and your lats are fully stretched.
4. Repeat.

EXERCISE 7   INCLINE BENCH FLY

Demonstrated on a flat bench.

1. Lie back on an inclined bench or chair. Holding a dumbbell in each hand and extend both arms straight above your chest, with palms facing each other.
2. Start to slowly bend the elbows and lower the dumbbells to the sides of your body until your upper arms are paralleled to the floor. Pause briefly.
3. Bring the dumbbells back up to the starting position.
4. Repeat.

EXERCISE 8   SINGLE ARM ROW

1. Choose a knee high flat bench or chair. Place one let on of the end of the bench, bend your upper body forward from the waist until you torso is parallel to the floor. Support your body with the other hand placed on the other end of the bench.
2. Use the free hand to grab a dumbbell and keep your lower back straight.
3. Pull the dumbbell upward to the side of your chest while keeping your upper arm close to your body and upper body stationary.
4. Pause briefly at the top of the movement. Then slowly lower the dumbbell straight down to the starting position.
5. Repeat then switch side and perform with the other arm.

EXERCISE 9    DECLINE BENCH PRESS

1. Lie back on a decline bench or chair. Hold a dumbbell of desired weight in each hand. Extend your arms straight up over your chest.
2. Slowly lower the dumbbells until they are almost level with your chest.
3. After a brief pause, push the dumbbells back to the starting position. Squeeze your chest in the contracted position, hold for a second and then start lower the dumbbells slowly again.
4. Repeat the movement.

EXERCISE 10    GOOD MORNINGS 

1. Standing with both hands behind your head. Keep your back tight, shoulder blades pinches together, and knees slightly bent.
2. Bend at the hips until your upper body is near parallel to the floor. Keep your back arches and spine straight.
3. Reverse the motion by contracting your glutes and hamstrings. Bring your body back to the starting position.
4. Repeat.

EXERCISE 11    DECLINE CHEST FLY

Demonstrated on a flat bench.

1. Lie back on a declined bench or chair. Holding a dumbbell in each hand and extend both arms straight above your chest, with palms facing each other.
2. Start to slowly bend the elbows and lower the dumbbells to the sides of your body until your upper arms are paralleled to the floor. Pause briefly.
3. Bring the dumbbells back up to the starting position.
4. Repeat.

EXERCISE 12    BURPEES

1. Start in a standing position with your legs shoulder-width apart.
2. Place your hands on the floor and kick your legs back so you will end up in a plank position.
3. Press up and bring your feet back close to your hands and under your hips.
4. Jump up and extend your arms over your head.
5. Repeat.

Now repeat the circuit for another 2 rounds
with reduced reps. 

Another good workout! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and feed your muscles with a tasty protein shake!