Follow along with Pat Chadwick as he does a quick and effective chest and back routine. Learn how to utilize different variations of the pull-ups, dips, and push-ups as a superset to increase time under tension on your muscles and build a bigger, stronger upperbody.
This workout contains 12 different exercises that are all different variations that are specially designed to target different angles of the chest and back muscles, which will create more stimulus and growth. You will new a pull-up bar and a pair of dip bars to do this workout. You can read the top 10 calisthenics equipment parts article that we recommend you to have as a part of your home bodyweight workouts.
The primary muscles worked are the pectoralis major, triceps, anterior deltoids, latissimus dorsi, biceps, trapezius, rhomboid, posterior deltoids. The secondary muscles worked are the abdominals, obliques, serratus anterior, and forearms.
What Level is this Chest and Back Workout?
This workout is designed for those who are at intermediate level and above as the exercises listed below are relatively challenging. But, the video above will demonstrate easier alternatives for each exercise so that all fitness levels can join into the workout.
Well done for completing this intense workout today! I truly hope you feel the pump as much as I do! This routine will really develop your upper body strength and give you a great physique if you practice it regularly. I love this routine as it’s super challenging. To allow your muscles to rest, you can try my other workouts such as the 10 min ab & core workout to sculpt up your abs - See you there!
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.