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10 Best Chest and Back Workouts that You Can Try At Home

Targeting and reshaping the chest and back muscles is simple and straightforward as long as the exercises carried out are ones that stimulate the muscle tissues in these regions. Naturally, women’s bodies do not produce enough testosterone to be able to build large and bulky muscles, but what is very much possible is the strengthening and physical toning of these areas.

This article aims to shed some light upon upper body exercises, chest exercises with dumbbells, the different types of push-ups, and back workout for women.

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Chest and Back Exercises with Dumbbells

The following list contains exercises that are intended to be carried out with dumbbells only for increased effectiveness and benefits. 

Pullover with Dumbells

This exercise aims to build a bigger chest and back, stabilize and strengthen the upper back region and increase the mobility of the shoulders. 

Here is a step by step procedure of how to carry it out:

  1. Lie down straight on a bench 
  2. Get hold of a dumbbell (not more than 20-30 lbs for starters)
  3. Extend your arms backward, just behind your head while holding the dumbbell vertically and grasping its bar with both hands
  4. Raise the load behind your head, up and down, using the strength of your back, chest, and arms to do the work
  5. Repeat for 10-12 sets

Deadlift Wide Row with Dumbells

This exercise aims to strengthen the back, hamstrings, calves, glutes, shoulders, and attempts to fix a crooked posture.

Here is a step by step procedure of how to carry it out:

  1. Stand straight with your feet shoulder-width apart
  2. Bend down, push your hip back and ensure that your torso faces the ground
  3. Hold two dumbbells in front of your thighs and stand up while holding them with your arms at least 10 cm apart. Bring them parallel to your neck.
  4. Repeat 2-3 sets 

Punches with Dumbells

This exercise aims to strengthen the shoulders, biceps, and triceps.

Here is a step by step procedure of how to carry it out:

  1. Stand straight while holding one dumbbell in each hand
  2. Make sure the palms of your hand face your cheeks
  3. Step one foot back and position it at a 45-degree angle
  4. Punch with each arm 

Chest Press with Dumbells

This exercise aims to strengthen and build muscle tissue in triceps, pectorals and deltoids regions.

Here is a step by step procedure of how to carry it out:

  1. Lie down straight on a bench
  2. Get a dumbbell in each hand 
  3. Raise your arms in such a way that they are above your shoulder
  4. Tilt your chin towards your chest
  5. Push and pull the dumbbells up and down

Bent-Over Row with Dumbells

This exercise aims to strengthen the upper and middle back along with the hips and glutes. 

Here is a step by step procedure of how to carry it out:

  1. Stand straight with a dumbbell in each hand
  2. Bend your legs at a 45-degree angle while keeping your back straight
  3. Lift the weights towards the sides of your body, parallel to the area slightly above the tummy

Standing Press with dumbbells

This exercise aims to improve the mobility of your shoulders, strengthen the upper back and the chest area. To carry it out, stand straight with dumbbells in your hands. Position your arms a few inches away from your shoulders and start raising and lowering the dumbbells. Do as many sets as you feel comfortable doing. In advanced stages, you can also attach weights to the barbell.

Chest and Back Exercises without Dumbbells

These are a group of upper body and chest exercises along with a strength-building workout for women. No equipment is required to carry these out.

Knee Push-Ups

This is a beginner-level exercise for those who are just starting their chest and back workout. To do this, simply lie down on the floor with your knees. Place your hands on the ground, shoulder-width apart, and lower your torso towards the floor. Pause for a while and then repeat.

Decline Push-Ups

This is another version of the basic traditional push-ups. To do these, lie straight on the floor but with your feet elevated on a surface and start raising and lowering your torso. This will put your body at a downward angle and put pressure on the upper body. The higher the elevation, the greater the difficulty.

Triceps Push-Ups

This is an advanced version of the basic push-ups. To do these, lie straight on the floor without any elevation. Keep your arms parallel to your shoulders and use the strength of your triceps to lower and raise your body.

Plank with Rotation

This exercise aims to strengthen your shoulders, arms, chest, abs and the back. It is an ultimate back workout for women. To do this, lie straight down on a floor in the plank position. From here, tilt your body so it is horizontal. Raise one of the arms in the air while the other rests on the floor, supporting your body’s weight.  Repeat this by rotating your body and alternating the arms. The number of sets depends on your stamina and strength.


Women can train their chest and back in multiple ways as explained in this article. All of these exercises target the areas of our primary desire i.e. the upper body, back, and chest while also improving the strength of the nearby areas such as the arms, shoulders, biceps, and triceps. 

All the exercises mentioned should be done after wearing proper Workout clothes and perform carefully and if possible, at least once under the supervision of a trained expert first to ensure that the positioning and postures are correct. With consistency and dedication, these back workouts for women can turn out to be extremely beneficial in achieving the intended goals.

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