#back workout and exercises

[gymft1]

Back exercises with bar and T-bar

[saxofficial]

If You Don't Have This..

You don't need fancy equipment to train your muscles effectively 👍

Learning effective exercise variations will make you a more well-rounded lifter 💪

Try these and find more in the Gymaholic App 👇

https://www.gymaholic.co/app

[freeonlineworkouts]

Are 5 Exercises Enough for Chest Day?

Yes, 5 exercises are enough for chest day if they effectively target all areas of the pectoralis major and minor, ensuring balanced development. The key is to choose compound and isolation movements that work the upper, middle, and lower chest while considering factors like volume, intensity, and recovery.

How Many Exercises Should You Do for Chest?

The ideal number of exercises depends on your experience level, training frequency, and goals:

Beginners (0-6 months): 3-4 exercises (8-12 reps, 3-4 sets)

Intermediate (6-18 months): 4-5 exercises (8-12 reps, 3-4 sets)

Advanced (18+ months): 5-6 exercises (6-12 reps, 4-5 sets)

A well-structured 5-exercise chest workout can be sufficient for muscle growth, provided you train with progressive overload and proper form.

5 Best Chest Exercises for Maximum Growth

Here’s a well-rounded 5-exercise chest workout that hits all areas:

1. Barbell Bench Press (Flat or Incline)

📌 Muscles Worked: Middle/Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 4 sets of 6-10 reps 🔹 Why It Works: The best compound movement for building chest strength and mass.

2. Dumbbell Incline Press

📌 Muscles Worked: Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Helps develop the upper chest, which is often lagging.

3. Dumbbell or Machine Chest Fly

📌 Muscles Worked: Inner & Outer Chest 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Stretches and contracts the pectorals for improved chest width and definition.

4. Decline Press (Barbell or Dumbbell)

📌 Muscles Worked: Lower Chest 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Adds fullness to the lower chest and enhances overall size.

5. Dips or Machine Dips

📌 Muscles Worked: Lower Chest, Triceps 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Excellent for finishing your workout with a deep stretch and contraction.

Additional Considerations

✔ Progressive Overload: Increase weight, reps, or sets over time. ✔ Proper Form: Prevents injury and ensures muscle activation. ✔ Rest & Recovery: Chest muscles need 48 hours to recover. ✔ Nutrition & Protein Intake: Essential for muscle repair & growth.

Final Verdict: Is 5 Chest Exercises Enough?

Yes! If you choose compound and isolation movements strategically, 5 exercises can be optimal for building size, strength, and definition in your chest. Keep your training intense, progressive, and balanced for the best results.

Would you like help structuring your weekly chest training routine? Let me know! 💪🔥

[magdaclaire]

yesterday was my first day getting back on my stationary bike since thanksgiving. manifesting my ability to do it again (aka ingesting thc)

[gymaaholic]

Can't Feel Lat Pulldown In Your Lats?

If you don’t feel lat pulldowns in your lats, you’re doing them wrong 🙅‍♀️

Try these and you’ll feel the difference 💪

Get your back workouts in our app 👇

https://www.gymaholic.co/app

[akkivee]

i was watching some carrot cake baking youtube short and had the immense displeasure of having the hitoya living in my head suddenly chime ‘there are two things that i can’t stand; one: vegetables in a dessert—‘

and i’m now terrified that this might actually be a thing hitoya hates LMAO

[vault81]

finally tricked myself into consistently working out.. it's so sick and twisted that I've finally started to enjoy it as well...

[icantalk710]

I swear if you didn't see me, you weren't on the gym floor 😤💪🏽

[saxofficial]

The Most Underrated Exercise To Build a Wide Back

You’re missing out on building a strong back if you haven’t tried this back exercise yet 🔥

Try it and let us know how much you would rate it out of 10 👇

You can also get your workouts in the Gymaholic Fitness App:

https://www.gymaholic.co/app

[freeonlineworkouts]

Back Workout

[gymaaholic]

Upper & Lower Back Exercises

You should never skip back day if you want to build a v-taper or an hourglass body.

And if you want a well-balanced back workout, make sure to add these exercises to your workouts 💪 You can also get your workouts in the Gymaholic Fitness App 👇

https://www.gymaholic.co/app

[annefic]

Do you think Anne is a pilates girlie? I think she'd love it but would hate group fitness classes like Soulcycle (and the hype around them)

I think Anne is a horse girlie who cannot physically make herself sit still for more than five minutes at a stretch

[tomato-greens]

I am not really sick (yet)!!! I was able to walk INCLUDING UPHILL after my cardiovascular exercise! I was able to hold one squat for about twenty seconds and then went to sit in a jacuzzi (SoCal privilege) to see if it would help with my migraine; I’m thinking that may have been an error that I shouldn’t repeat after exertion; have definitely thrown the arcane body alchemy off. BUT don’t have the anticipatory weight of exhaustion that means getting out of bed is going to feel very dangerous; just feel regular exhausted, like I did a very intense endurance workout and got a stomachache. this is good, I think!!!

[saxofficial]

The Worst & Best Back Exercises

Don't waste your time doing the wrong back exercises 😩

Focus your energy on the ones that will help you get the best results 💪

Find hundreds of back exercises and workouts in the Gymaholic App 👇

https://www.gymaholic.co/app

[vibrantstarfire-base]

finally back to lifting after a neck tumor removal surgery!!! possibly a bad move to start off this ambitious... but im feeling pretty cool to have done 10 unassisted pull-ups right off the bat! B) im a ways off of my past leg press weight but i'll work back up to it in time! (the bakery cant go out of business like this, i wont let her)