Chest and Back Dumbbell Workout Routines

It is often difficult to get our hands on expensive exercise machines or workout equipment. This is a common problem for many people who are unable to hit the gym regularly because of various reasons.

Fortunately, they have the option to train at home. But many people think that doing so is just not effective enough. After all, depending entirely on your body weight to engage large muscle groups like the chest and back will have you plateauing after a while, right?

The other alternative is to get some free weights to build a proper home gym. And dumbbells are the most accessible of the lot. They are also very effective at promoting healthy muscle growth and strength.

According to research, you can achieve a significant increase in your muscular strength and thickness even if you are using only free weights like dumbbells.

So, don’t worry if you are not able to go to the gym. We have come up with the perfect chest and back workout dumbbell workout plan!

What Will I Learn?

Chest and Back Workout with Dumbbells

Working out your chest and back on the same day can be a big challenge. But with a well-adjusted workout routine, you can take advantage of the antagonistic nature of the two opposing muscle groups to enjoy a time-efficient method for healthy muscle growth. ^[1]

To yield maximum results, we have devised an optimal workout plan by including some very effective chest and back exercises with dumbbells. The routine is pretty straightforward and involves only simple movements. There is little to no risk of picking up any injuries while trying this dumbbell workout plan.

We start the exercise with push-ups and pull-ups to get your body warmed up and ready for some free weight training. Then we move on to the bench press. Although research suggests that barbell bench presses provide more mechanical tension, dumbbell presses are not that far behind.

Apart from the traditional dumbbell rows, we have also included 3 sets of Batwing Rows. These are specifically designed to target the rhomboids, the muscles located in the upper back region. They are mostly responsible for the retraction of shoulder blades.

This exercise is relatively important because many people neglect their rhomboids because of the lack of scapula retraction while performing rowing exercises.

Finally, the routine is topped off with some dumbbell pullovers. They target both chest and back muscles, unlike in the case of standing cable pullovers (which majorly activate the back muscles) ^[2].

The lower coastal fibers and the abdominal fibers of the pecs, which are often neglected, are activated when you are performing these dumbbell pullovers ^[3].

Here is the complete chest and back workout with dumbbells for you:

Push-ups: 3 sets of 10-15 reps
Pull-ups: 3 sets of 10-15 reps
Dumbbell bench press: 3 sets of 10-15 reps
Incline dumbbell bench press: 3 sets of 10-15 reps
Incline dumbbell chest flys: 3 sets of 10-15 reps
Batwing row: 3 sets of 10-15 reps
One-arm dumbbell row: 3 sets of 10-15 reps
Dumbbell pullover: 3 sets of 10-15 reps

Chest and Back Dumbbell Superset Workout Routine

Superset training is a great way to challenge yourself to get fitter and build more strength. However, it’s often very difficult unless you are an experienced lifter. Supersets have a higher metabolic demand, because of which your muscles get exhausted faster and need more recovery time ^[4].

But the situation can be improved if you are training your chest and back on the same day. That’s because training antagonist muscle groups produce comparatively better aerobic and metabolic results, facilitating time-efficient and high-impact workouts. ^[5]

The advantage of using supersets is that you’re not tiring yourself out too quickly. After completing a chest-based exercise requiring pushing movements, you can easily jump onto back exercises like rowing, which are primarily based on pulling movements.

So, even if you are not resting, you are technically not using the same muscle fibers to complete the opposing movements. Your push muscles, therefore, will be getting some rest while the pull muscles are being activated.

That is why training your back and chest together can be so effective, even if both of them are supposed to be major (large) muscle groups.

Chest dips on parallel bars: 3 sets of 10-15 reps
Wide grip pull-ups: 3 sets of 10-15 reps
Dumbbell bench press: 3 sets of 10-15 reps
Dumbbell deadlift: 3 sets of 10 reps
Incline dumbbell bench press supersetted with chest-supported incline dumbbell row: 3 sets of 10-15 reps
Decline dumbbell bench press supersetted with bent over two-dumbbell row: 3 sets of 10-15 reps
Dumbbell chest flys supersetted with alternating single-arm dumbbell row: 3 sets of 10-15

Don’t miss:

Chest and Back Workout Routines
Chest and Tricep Workout Routines
Chest and Shoulder Workout Routines
Back and Bicep Workout Routines

Final Words

Working out at home with no machines or advanced gym equipment can be difficult. But it’s not impossible.

With just a set of dumbbells, you can easily train your chest and back muscles effectively during the same session. By incorporating supersets in your workout routine, you can even speed up the process of achieving your ultimate fitness and strength goals.

Chest and Back Dumbbell Workout Routines

Chest and Back Workout with Dumbbells

Chest and Back Dumbbell Superset Workout Routine

Final Words

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