Welcome to part 4 of my beginner's guide to strength training series. In this post we are going to focus on the back and chest.
In the video below I share some of my favourite exercises to primarily help strengthen the mid/upper back and the chest using dumbbells. Strengthening these muscle groups supports good posture as well as shoulder health.
#1 Bent over row
The first exercise is the bent over row. This movement can target different parts of the back spending on arm placement. In this video I am demonstrating a version of this exercise where you draw the weights towards the waist/hip area which works into the mid back as well as upper back and shoulders. By virtue of tipping forward from the hips, this exercise also works the core. Keep the abdominals engaged to support the lower back.
#2 Chest press
The next exercise is the chest press. As mentioned in the video, I prefer performing this from the floor rather than a bench. This helps prevent overextension at the shoulder and helps focus the movement into the chest instead of the front part of the deltoid (see part 3 of this series for more on the deltoids).
#3 Reverse Fly
Love this exercise! It works into your upper back targeting the rhomboids (see image) and also your shoulders. It's important to keep a bend in the elbow and to get the most out of the exercise squeeze the shoulder blades together at the top of the movement. As with the bent over row be sure to engage the abdominals to support your lower back.
#4 Chest Fly
Another fantastic exercise to work the chest. Similar to the chest press, I would recommend performing this exercise from the floor rather than a bench. Again this takes away an chance of overextending through the front of the shoulder and work into the chest muscles more. As with all of these exercise, mind-muscle connection is a fundamental part of getting results. From personal experience, chest muscles are harder to activate especially when you are new to strength training. With this in mind aim to focus on the muscle you are contracting. With this exercise for example focus on the chest muscles as your bring the weights together over the chest. In summary There are a multitude of exercises for the chest and back but the ones I have shared are a great starting point. I've incorporated strength training into my own fitness journey for over 20yrs and these movements are still firm favourites in my routine. In terms of number of sets and repetitions - my suggestion would be to start with 3 sets of 8-10 repetitions. As previously mentioned in this series, start with a light weight and get the form in check first. Once you feel confident with the movement you can then gradually increase the weight. Next time we will take a look at some exercises to help build a strong core 😊
Hope this is helpful. If you have any questions at all on this topic please do feel free to contact me directly at amalia@gyre-fit.com.
Amalia xx
*DISCLAIMER: Always consult your doctor or health care provider before trying a new diet or exercise program to check it is suitable for you. My recommendation would be to also watch any of my workout based videos once through before attempting any of the exercises. It is important to warm up before and cool down appropriately after each workout.
Comments