Chest and Back Workout to Get Lean
120 Chest and Back Workout to Get Lean with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
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Workout 1
Workout 2
Top 10
- 1
Arm Pulldown
Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.
BeginnerBackCrossover Cable - 2
Assisted Dips
With a help of a machine, it's a workout that's fairly easier to target your chest than normal dips workouts.
BeginnerChestAssisted Weight Machine - 3
Assisted Pull Up
By using a machine, this workout can be helpful for those who cannot do a bodyweight pull-up. Set the assist weight for 10 reps initially, and gradually increase it!
BeginnerBackAssisted Weight Machine - 4
Barbell Row
It is a workout of various names depending on the angle, width, and range of movements you perform. It's the best workout for perfect back muscles!
AdvancedBackBarbells - 5
Bench Press
This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.
IntermediateChestBarbells - 6
Chest Press Machine
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
BeginnerChestChest Press Machine - 7
Deadlift
It is a good workout for your back muscle development, as the muscles in the back of your body can be highly involved while withstanding heavy weights. It is a crucial workout if you want to have perfect back muscles!
AdvancedBackBarbells - 8
Dips
This is a bodyweight workout targetting chest. Depending on the position, you can target different areas of chest. Due to a high risk of injury, I recommend using a assist machine or a band!
AdvancedChestDip(Parallel) Bar - 9
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerChestDumbbell - 10
Dumbbell Deadlift
Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!
BeginnerBackDumbbell
Ranked 11–120
- 11
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedChestDumbbell - 12
Dumbbell Row
Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!
BeginnerBackDumbbell - 13
Incline Bench Press
It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestBarbells - 14
Incline Chest Press Machine
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
BeginnerChestIncline Chest Press Machine - 15
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerChestDumbbell - 16
Incline Push Up
It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!
BeginnerChestBox - 17
Incline Smith Machine Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestSmith Machine - 18
Lat Pulldown
Lat pulldown is a good exercise even for beginners. Since it uses a machine and helps to strengthen the lats, I recommend the lat pulldown for those who are new to back exercises!
BeginnerBackLat Pulldown Cable - 19
One Arm Dumbbell Row
It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.
BeginnerBackDumbbell - 20
Pec Deck Fly
It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
BeginnerChestFly Machine - 21
Pull Up
You pull your bodywieght up with your upper body strength in this exercise. It is called pull-up when your palms face outwards, and chin-up when your palms face inwards.
AdvancedBackPull up bar - 22
Push Up
It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.
IntermediateChest - 23
Romanian Deadlift
Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!
IntermediateBackBarbells - 24
Seated Cable Row
It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackRow Cable - 25
Seated Row Machine
Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackSeated Row Machine - 26
Smith Machine Bench Press
It's the best chest workout using a Smith machine. You can workout much safer than free weight training!
IntermediateChestSmith Machine - 27
Back Extension
It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.
BeginnerBackBack Extension Bench - 28
Cable Crossover
You can maintain the tension on your muscles by using cables. If cable workouts are unavailable, you can replace them with any Fly-type workout!
AdvancedChestCrossover Cable - 29
Decline Bench Press Machine
It's a workout that can strongly target the lower chest!
AdvancedChestDecline Bench Press Machine - 30
Decline Push Up
It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!
AdvancedChestFlat Bench - 31
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedChestDumbbell - 32
Hammer Bench Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate Loaded Bench Press Machine - 33
Hammer Strength Chest Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Chest Machine - 34
Hammer Strength Incline Chest Press
It's the best workout to create a firm upper chest. Feel the target and push in the correct position without rebounding!
AdvancedChestPlate-Loaded Incline Chest Machine - 35
High Row Machine
High row is a position where you place your hands high and pull from top to bottom. It’s good for stimulating the upper back muscles more!
IntermediateBackPlate Loaded High Row Machine - 36
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestDumbbell - 37
Incline Row
It's an effective workout to lose fats on your back and create a well-toned back muscles.
BeginnerBackDumbbell - 38
Kettlebell Deadlift
The kettlebell deadlift is an exercise that can be helpful for people who are not familiar with the barbell. Keep thinking about hinging at the hips, and make sure to maintain an arch in your lower back so it does not round!
BeginnerBackKettlebell - 39
Knee Push Up
If the basic push-up is still a bit too much for you, you can keep your knees on the ground.
IntermediateChest - 40
Lat Pulldown Machine
It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!
AdvancedBackLat pulldown Machine - 41
Low Cable Crossover
1. This is an exercise that can stimulate the upper chest and the front of the shoulders! 2. It is especially effective for enhancing the definition of the upper chest and creating a balanced upper body.
AdvancedChestCrossover Cable - 42
Low Row Machine
Keep your arms low while executing a rowing movement. This exercise strongly targets your back muscles!
IntermediateBackPlate Loaded Row Machine - 43
Lying Back Extension
This workout is done while lying flat on the floor. It's the best workout to strengthen your back muscles. You can do it anywhere and it's a great workout for your back!
BeginnerBack - 44
Neutral Grip Lat Pulldown
It's a good workout to build up the inner back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerBackLat Pulldown Cable - 45
Neutral Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 46
One Arm Machine Seated Row
By executing it with only one hand, you can have a wider range of upper body movement. Try to focus on the lower back part, and if you twist your upper body, you can also target the deeper part of your back.
BeginnerBackPlate-Loaded Seated Row - 47
One Arm Seated Cable Row
You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 48
Rope Arm Pulldown
Keep your arms slightly bent and pull them closer to you until they touch the body. Lift your chest to better target your back!
BeginnerBackCrossover Cable - 49
Smith Machine Barbell Row
This exercise can be done with a Smith machine, making it especially easier for beginners!
IntermediateBackSmith Machine - 50
T-Bar Row
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
AdvancedBackPlate Loaded T-Bar Machine - 51
T-Bar Row Machine
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
IntermediateBackPlate-Loaded Chest Supported T Bar - 52
Twist Superman
It is a good workout to develop the whole hind part of your body, from the back muscles to the hips and thighs. It's also a great workout for lower back muscle development!
BeginnerBack - 53
Wide Grip Seated Cable Row
This exercise targets the outer back. Pull using your back muscles, not your arms!
BeginnerBackCrossover Cable - 54
Wide Pulldown Machine
You can target your entire back with a wide grip in this workout. This is a workout that especially focuses on the outer part of the back muscles!
BeginnerBackPlate-Loaded Wide Pulldown Machine - 55
Wide Push Up
This workout is recommended for those who have just started push-ups, or those who wish to solve bent-back or rounded shoulder problems.
IntermediateChest - 56
Back Lat Pulldown
You pull the handle to the back of your head in this exercise. It is good for your well-toned back!
BeginnerBackLat Pulldown Cable - 57
Band Assisted Pull Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerBackPull up bar - 58
Diamond Push Up
Do a push-up with your palms gathered together. This workout will target more of your inner chest!
AdvancedChest - 59
Superman Row
This is a Row workout that resembles a superhero movement, and it targets the whole back.
IntermediateBack - 60
Underhand Barbell Row
We recommend it to those who are not familiar with Barbell Row. Please act as if you are sticking your elbows to your sides!
AdvancedBackBarbells - 61
Archer Push Up
The name was given because the workout posture was similar to the shape of the arm when shooting an arrow. Please balance your arms well!
AdvancedChest - 62
Assisted Chin Up
It can help the lower back muscles and biceps muscles, and is easier than pull-up. Try to push your chest up when doing the exercise.
BeginnerBackAssisted Weight Machine - 63
Back Extension Machine
The best workout that can strengthen the waist muscles. Please proceed in the correct posture while maintaining tension in the lower back muscle!
AdvancedBackSeated Back Extension Machine - 64
Band Assisted Chin Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerBackPull up bar - 65
Band Bent Over Row
It's a very easy back workout that can be done at home. Hold the band tightly with both hands and pull it up!
BeginnerBackLoop Bands - 66
Band Chest Fly
1. Stop if your shoulder hurts and switch to another exercise. 2. Don’t lock out your arms.
BeginnerChestLoop Bands - 67
Band Chest Press
It's a chest press workout that you can execute if you have a band!
BeginnerChestLoop Bands - 68
Band Crossover
1. Stop if you feel shoulder pain and switch to another exercise. 2. Don’t lock out your arms.
BeginnerChestLoop Bands - 69
Band Deadlift
Don't sit too low as if you're doing squats. Push your chest forward and your waist straight so that you don't bend. It's an essential workout to strengthen your back muscles!
BeginnerBackLoop Bands - 70
Band Row
It's the best workout you can do with a band for your well-toned back!
BeginnerBackLoop Bands - 71
Barbell Pullover
Pullover is a good workout to target the entire upper body. You can target the outside of the chest muscles by holding the barbell with shoulder width!
AdvancedChestBarbells - 72
Bench Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestCrossover Cable - 73
Bench Pull Up
The stronger you push your legs, the more help you get. When you come down, it's recommended to hang slowly on the bar and come down!
BeginnerBackPull up bar - 74
Butterfly Pull Up
As much as you do it with rebound, it can help your upper body as a whole. However, there is a risk of shoulder and shoulder injuries, so please be careful!
AdvancedBackPull up bar - 75
Cable Bench Press
It's a resistance press workout that you can do with a cable!
AdvancedChestCrossover Cable - 76
Cable High Row
Use a cable to perform a row from a high position.
BeginnerBackCrossover Cable - 77
Close Grip Cable Lat Pulldown
By using a close grip, you can bring target to the lower back muscles. Put it down to the collarbone.
BeginnerBackLat Pulldown Cable - 78
Close Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Please do not bend over, but raise your chest. The narrower the grip is, the better it targets the back!
IntermediateBackPull up bar - 79
Close Grip Dumbbell Bench Press
The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.
AdvancedChestDumbbell - 80
Close Grip T-bar Row
It is one of the best workouts that targets the whole back muscles and make a toned back. You can hold the grip tightly and target it to the inner back muscles!
AdvancedBackPlate Loaded T-Bar Machine - 81
Decline Bench Press
It's the best workout for your lower chest. It is recommended for skilled people because it is difficult to form and there is a risk of injury!
AdvancedChestOlympic Decline Bench - 82
Decline Dumbbell Bench Press
The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!
AdvancedChestDumbbell - 83
Decline Smith Machine Bench Press
Exercise more safely with the Smith machine!
AdvancedChestSmith Machine - 84
Exercise Ball Back Extension
It's the best workout you can do with a gym ball that can develop your back, hips, and thighs.
AdvancedBackStability (Swiss) Ball - 85
Good Morning
This is one of the most famous workouts for lower back muscle and core strengthening. Please increase the weight slowly from the lower weight.
AdvancedBackBarbells - 86
Hammer Strength Decline Chest Press
The hammer decline chest press targets your lower chest, triceps, and front shoulders. The declined bench lets you work your lower chest while practicing a stable pressing motion.
AdvancedChestPlate-Loaded Decline Chest Machine - 87
Hammer Strength Seated Row
Work your back with the Hammer Strength machine.
AdvancedBackPlate-Loaded Seated Row - 88
Hanging
Hang from the bar
IntermediateBackPull up bar - 89
Incline Cable Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
AdvancedChestCrossover Cable - 90
Incline Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestCrossover Cable - 91
Incline Close Grip Dumbbell Bench Press
The incline close-grip dumbbell bench press targets your upper chest and triceps. The narrow grip boosts triceps work and helps build upper body thickness.
AdvancedChestDumbbell - 92
Inverted Row
Inverted Row is a workout that is done a lot as an auxiliary workout for pull-ups. It may be a little challenging, but try to stay focused on keeping your breathings and forms right.
IntermediateBackSmith Machine - 93
Jumping Pull Up
You can use the rebound because you jump and pull up. It's relatively easier than a pull-up, so beginners can easily follow along!
AdvancedBackPull up bar - 94
Kettlebell Row
It's the best back workout you can do with Kettlebell to make a toned back line!
BeginnerBackKettlebell - 95
Neutral Grip Assisted Pull Up
It's a workout that can help the inner back muscles more than normal pull-ups!
BeginnerBackAssisted Weight Machine - 96
Neutral Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Don't bend down and raise your chest!
IntermediateBackPull up bar - 97
One Arm Cable High Row
Grab the cable with one hand and do a row from a high position.
BeginnerBackCrossover Cable - 98
One Arm Cable Lat Pulldown
You can focus more on the stimulation as you do it with only one hand. This workout can be done better if you execute it as if you are using a strength from your armpits.
AdvancedBackLat Pulldown Cable - 99
One Arm Dumbbell Bench Press
It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!
AdvancedChestDumbbell - 100
One Arm Kettlebell Row
One-arm dumbbell Row is a back workout that can be done anywhere with just one dumbbell!
BeginnerBackKettlebell - 101
One Arm Lat Pulldown
It's a workout that focuses more on targeting the back muscles. This workout is executed with one arm each.
AdvancedBackLat Pulldown Cable - 102
One Arm Lat Pulldown Machine
Because you do it with one hand, you can increase your concentration on the workout area.
AdvancedBackPlate-Loaded Lat Pulldown Machine - 103
Pause Bench Press
Unlike a normal bench press, it stops for 1 second. It plays a role in gathering tension and blood flow in your chest muscles!
AdvancedChestOlympic Bench - 104
Pendlay Row
It's a good workout for back muscle development by bending and lifting the barbell on the ground!
AdvancedBackBarbells - 105
Prone A Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
BeginnerBack - 106
Prone T Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
BeginnerBack - 107
Prone W Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
BeginnerBack - 108
Rack Pull
It's a workout where you lift the barbell on the rack. Think of it as a deadlift with a shorter range of movement
AdvancedBackBarbells - 109
Renegade Row
Renegade row is a movement that combines a plank and a dumbbell row. It helps strengthen the muscles of your arms, shoulders, and core!
AdvancedBackDumbbell - 110
Ring Dip
Ring dips are a bodyweight exercise that strengthens the chest, triceps, and shoulders at the same time. By using unstable rings, you can also develop core stability and shoulder control.
AdvancedChestRing - 111
Ring High Row
Since it is a body weight exercise, you ca workout more safely than using weights. You have to keep your chest open so that you can feel the stimulations.
AdvancedBackRing - 112
Seated Row
It's one of the workouts that beginners need to do to target the back muscles. Be careful not to tilt your shoulder back when pulling!
BeginnerBackLoop Bands - 113
Shoulder Tab Push Up
It's a workout that can strengthen your shoulders with your body!
AdvancedChest - 114
Standing Cable Row
By using cables, you can more easily maintain the tension than using barbells or dumbbells. You have to keep your core and legs tight so that your body doesn't sway!
BeginnerBackCrossover Cable - 115
Underhand Cable Lat Pulldown
It's a good workout to build up your lower back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerBackLat Pulldown Cable - 116
Underhand Smith Machine Barbell Row
It is recommended for those who are not familiar with moving barbell. Put your elbows on your sides while working out!
AdvancedBackSmith Machine - 117
Weighted Chin Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedBackPull up bar - 118
Weighted Dips
You can add weight through bags and plates. But be careful of the risk of elbow injury!
AdvancedChestDip(Parallel) Bar - 119
Weighted Pull Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedBackPull up bar - 120
Weighted Push Up
Weighted push-ups work your chest, triceps, and shoulders by adding extra weight. Great for building strength and endurance.
AdvancedChest
