You cannot have ripped and transformed body without chest and back workout.
These workouts are classic and basic exercises of P90X and Chest & Back is one of the fundamental workouts in P90X. Why? Because it is crucial to have strong upper body and these workouts are full of exercises particularly for that body part.
And it’s really simple because they are divided in two sets and each of them contains the same 12 chest and back exercises.
If you are a fitness enthusiast, you will love it. P90X’s Chest and Back workout starts off with alternating sets of various types of push-ups and pull-ups, starting with Standard Push-Ups and Back Flies at the end.
What to expect
The workout routine is simple and focused on muscles with very basic techniques. It’s about 50 minutes long, with 10-minute warm up and 3-minute cool down.
This workout is scheduled for the first three weeks and the weeks 9, 10 and 11 of the program. You must keep in balance your enthusiasm for the first set of exercises.
They include a lot of push-ups and pull-ups, with some bent over rows. If you performed it properly, this workout will make you pumped and defined.
Guidelines for push-ups
If you want result you must do push-up correctly. The best way to perform a push-up is to try to making yourself into a straight line from neck to ankles. That means neutral position of the head, straight neck and back, all in one line.
Keep your arms lightly pulled back. In order to maintain the straight line, you should contract the abdominal muscles that means pulling your stomach up. When you are doing it correctly you will feel the strength and stability.
Explanation of the exercises
Standard Push-ups – your hands should be about shoulder-width apart. It is not important to exercise everything, but to perform the exercise correctly, so if you cannot do push-ups for a full minute, do as many as you can.
Wide Front Pull-ups – Of course, this e exercise requires pull-up bar. Make sure that both of your arms are fully stretched and your hands should be a little wider than your shoulders, and if it is hard to perform try keeping a foot on the back of a chair.
Try to exercise for 60 seconds. If you cannot do pull-ups for a full minute, try to use a resistance band to make it easier.
Military Push-Ups – don’t be afraid by its name, because these push-ups are almost the same as classic or standard push-ups, with one difference. In these exercise your hands are directly under the shoulders, and elbows close to your sides. Yes, it is difficult, but very rewarding workout, because this move involves the triceps and shoulders. Also they are known as Triceps Push-Ups. Try to do the push-ups for one minute.
Reverse Grip Chin-ups – take the bar from the middle and palms should be facing your face. Lift yourself and repeat for 60 seconds. The good thing is that this exercise is a little easier than pull-ups. If you cannot do this exercise for one minute, use a chair or resistance.
Wide Fly Push-ups – Extend your hands three inches farther out from the normal push-up position. Like the previous one, do it for one minute. If they are challenging for you, try to simply hold this position for a full minute.
Close Grip Pull-Ups – While doing some pull-ups, your hands should be placed on the bar about 6 inches apart and your palms facing away from your face. Again, do it for a full minute.
Decline Push-Ups – These are normal or Standard Push-Ups, but with your feet elevated on a chair or bench, or some object that is max to 6 inches high. The taller the object is, the more difficult the pushups will become. Also repeat it for 60 seconds.
Heavy Pants and lawnmowers – These are two of the three exercises that involve free weights. Take a pair of dumbbell and bend forward at the waist. Remember to Keep your back straight and your elbows close to your sides. For Lawnmowers you should start in a lunge position, resting your elbow on your knee and with the other hand, pick up a heavy dumbbell and start exercising.
Dive Bomber Push-ups – they are known as the most difficult push-up in the routine. Begin in a Downward Dog position, and then do a push-up. But as you go down, also move your body forward, so that when you push back up, you end up in an Upward Dog pose. When you do another push-up reverse the sequence.
Back Flies – this exercise also involves weights so take a pair of dumbbells. Stand on a chair and hold weights at arms’ length with your wrists inward. Keep your arms straight. Lift the weights toward the ceiling.
Chest & Back for the first time
If you are performing Chest & Back for the first time you can make some breaks in order to modify the moves. If you can’t do full push-ups, drop your knees to the floor and do one on your knees. Also you should expect soreness the next day.
With Tony Horton you should always expect the unexpected so when you’ve finished all twelve moves, you’ll start again, from the beginning. Yes, that is told in the beginning but sweating for an half an hour you will surely forget that you are going on repeat. The moves are the same but with different order. The positive side of this is that you know exactly what is coming next. That’s why Tony suggests going slow on the first half in order to have strength for the second set. Besides, Ab Ripper X is following after so make sure you are prepared.