Combining your chest and back workouts in one routine can work as a way of cutting down gym time without sacrificing intensity. Time-Saving SupersetsThe good thing about training your chest and back in the same workout is that you can switch from a chest exercise to a back exercise with minimal rest in between.
Champion ChestFocus mainly on free-weight or body-weight moves for your chest, as these recruit more muscles. Stealing the ShowPutting it all together, a sample chest and back workout for fast results may start with a superset of incline dumbbell presses and chin-ups.
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A well-developed back can help enhance your hourglass figure, according to personal trainer John Romaniello, while female figure coach Heather Dees writes on the Fitness RX website that training the chest helps prevent injuries and improve posture.
Doing this is known as a superset and it works in this instance as your chest and back perform opposing muscle actions -- so, while one is working, the other is getting rest. For the presses, perform eight reps and aim for five reps of whatever chin-up progression you're currently on. For the dumbbell moves, pick a weight that you can complete a challenging eight to 12 reps. A typical superset would be a chest exercise, followed immediately by a back exercise, then a one- to two-minute rest, before repeating a further two to three times.

Move to one-arm dumbbell presses supersetted with one-arm dumbbell rows next for three sets of 10 to 12 each and finish your routine with another three sets of 10 to 12 on a pushup variation and cable rows. These are performed using a suspension trainer, with the straps set at chest-height and your feet on the floor, then as you get more confident, move on to band-assisted pull-ups and pull-ups with slow negatives, before attempting the real thing.

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