Chest & Triceps Or Back & Biceps


Chest & Triceps Or Back & Biceps: How you can build an incredible physique

Chest and Back workouts are often based on exercises like bench press and its variants with different angle of the bench or dumbbell. If you want a bigger or stronger chest, the following chest, biceps, triceps and back exercises will give you the best stimulus.

Read Also: How To Build Muscle Fast!



This chapter is about how you can increase your strength in your chest and back. Note that when you become stronger in these two muscle groups, your biceps and triceps will automatically follow.

Most people who are weight training, bench pressing in particularly, workout for strength, muscle mass or something else. Peoples sticking point, that is where the bar gets stuck when it becomes heavy, can vary greatly.

Typically you divide this into three phases – bottom, middle and top. Sticking points can be remedied through technical improvement and / or with the right focus on the muscle groups that are weakest, in this case probably your triceps.

When you want to improve your sticking points, it can be done either through technical adjustments or with the help of the right exercises.



There are three technical focus points that will have great effect on the top of your bench press. The first is that you must constantly keep your elbows under the bar. It is called alignment.

If your elbows are in front of or behind the bar, it creates imbalance and this lack of alignment makes the power transmission significantly impaired. Note that this is also one of the reasons why people get injured in their shoulders when first starting out.

The second focus is that you constantly have to buckle your wrists ex. squeezing the bar to take advantage of the neuromuscular phenomenon called irradiation optimally.

This means that the tension in the muscles will have some positive effect on the force development. In addition, strained wrist reduce the risk of you getting sore wrists or injuries.

The third focus is that you have to press a maximum of each repetition. That is, you must have 100% pressure no matter how few or many lbs you have on the bar. This maximum acceleration may mean that you’ll get through your sticking points.



Dips are a good body weight exercise for your chest, shoulder and triceps. You can run it without extra load, but also with the weight belt.

Both in itself, but especially as a variation to the large amount of bench press, as many are doing in training centers. Just as with push-ups, Dips work your shoulders, shoulder blades, etc., As compared to muscle loss prevention, there may also be great value in an exercise like dips.


Depending on the grip width and angle of your torso, this exercise will give a good stretch on your chest and flexibility in the shoulder joint. The more upright you are and the narrower holding when doing dips, the more it hits you triceps. Conversely, it can be said that the more hunched you are and the wider you hold, the more you will hit your chest and shoulders.



After you run dips in a period and adapted to your technique, you need to add more challenge to the exercise. There are basically two different methods you can implement – weight or rubber band. Weight can hang in either a dip-belt (designed to keep weight in dips) Or between the feet / legs.

If you use a rubber band, you put it around the handles and place it over the upper back or neck. When using a rubber band, you will especially focus on the triceps, then the movement will be progressively heavier on the way up and be heaviest at the top.



Looking for the best exercise for triceps, shoulders & chest? Bench press is one of the most famous exercises for strength training and when people hear that you strength train, you’re probably being asked: “What do you bench bro ?”. With good technique and proper form your answer can be: “More than you bro!” And if your goal is muscle mass this exercise is defiantly for you!


The basis of a good bench press is the way you positioning yourself on the bench. The more your goal is strength, the more you should work to sway more in the back, but even if your goal is muscle mass, it is an advantage not to lie completely flat as a pancake.

The more you sway in your back the shorter the range of motion. Conversely, of course, that the more flat you are, the longer range of motion. Of course this is just one factor, so that one is not necessarily better than the other – it depends on your goal.


Bench press training primarily chest, shoulder and triceps. The wider you grab the bar and drive your elbows out to the side, the more the focus is on the chest, while if you hold narrow and put the elbows to the side, the focus will be more on the triceps.

No grip is right or wrong – you have to choose from what you want out of the exercise. For example:

  • More muscle mass on your chest?
  • More muscle mass on your triceps?
  • Or to lift the most weight?

If you imagine that you see a bench press from above, it is a good rule of thumb that elbows should be kept below shoulder level – how much depends on your grip and objectives of the exercise as described above.



In the bench press it is typically recommended that you take your thumb around the bar (ex on the opposite side of the other fingers). Some removes the thumb (and puts it on the same page as the rest of the fingers) because they feel they have better contact with the bar. It’s called suicide grip, that is suicide grip, because it increases the risk that the bar may slip – straight into the head of yourself:


The short summary of the technique in bench press is as follows:

  • Collect your shoulder blades and pull them down
  • Grab the bar wider than shoulder width
  • Depending on your goals, you can choose to buckle up (sway back)
  • Starting with the bar in a straight line over the wrists, elbows and shoulders
  • Keep your elbows under the bar both on the way down and up
  • Pres slightly downward angle on the way up to the same position you started in



There are different ways that you can determine where you should hit the chest in your bench press. Here are three suggestions:

  1. Feel the breastbone (sternum) and hit a place from the lowest point on it and a few inches up
  2. Hit the highest point of your chest
  3. Aim for the nipples



Despite bench press is an extremely popular exercise many have never made an effort to improve their technique.

One of the major challenges is to not keep your elbows under the bar. So either the elbows are too far off to the side in relation to how high the bar frames or conversely that the elbows are too far in terms of how far down the bar hits.

Whichever of the above two situations you experience at the bottom of the bench press, there are two solutions:

  1. You have to pull your elbows in or out
  2. You may move the bar up or down, so it is above the elbows

Another classic challenge is not (usually without good reason) to run half the repetitions where the bar does not hit the chest. This is unfortunate, since the chest is most likely to be stimulated at the bottom.

A third technical challenge is uncontrolled bounce on the chest, that is, you move the bar so fast down that you remove the stimulus on your chest.

A fourth challenge is that you lift your butt up of the bench when it becomes heavy. This typically happens on the way up during the lift.



After working the bench press for a long time you may experience a “weak point”, the part of the movement where you are weakest. So it might be a good idea to supplement with exercises for the bench press, which focus on your bottom strength.



Conventional deadlift is the classic way to perform a deadlift on where you stand at hip width and keep the bar in front of your legs. This way you will hit your back, buttocks and thighs.

Many fear getting back injuries when they start with deadlifts, but focusing on some basic techniques, deadlift is safe and a good exercise for most workouts. The technique looks different for everyone and depends largely on your body type and your goal with the training.



If you would like to be better in the deadlift, you will have to practice proper form. If you are nervous about this or are completely new to the game, it makes sense to start with a light weight.

Few think that it may be smart to start with maximum weight – which is a complete no-go. Start by focusing on technique.

How do you become good at something if you do not practice it?



The deadlift is really quite simple. The starting position is the most important starting point to get a good deadlift. Once it is in place, you’re ready to go.

I have created a technique list that you can take from one end of and implement a step at a time:

  1. Stand with hip width between the feet and short distance to the bar from your shins when your legs are stretched. Your feet should be pointing out slightly outward.
  2. Grab the bar with your arms just outside of the legs with a double overhand grip, mixgreb (cross handles) or possibly with locking handles or straps.

You can find your starting position in two ways:
A: Sit down to your starting position and grab the bar.
B: Bend forward with almost stretched legs, grab the bar and tighten yourself up by pulling you down while holding your back straight until your shoulders are a little ahead of the bar.



There are many different elements that you should look out for. Because we all have different body type, so this influences how we lift the bar. Some have long femurs and a short upper bodies for example.

The main general focus points are:

  • Keep your back straight (both lumbar and upper back)
  • Unlike in sumo deadlift shoulders will often be a little ahead of the bar in the starting position
  • Stretching the legs as the first – hip and shoulders should move at about the same pace
  • When the bar is at the knees, the legs and hip are slightly bent – that way they can be stretched simultaneously. Lockout is when you stand upright, not leaning forward or reclining.



If you feel your knees are in the way, it is because you bend your legs too soon.

Start downward movement by pushing your hips back slightly. When the bar passes the knees, you can begin to bend them.