Utilise the knowledge provided by scientific studies to train better. Check out this science-based chest and back workout to build solid upper body strength.
Working out the upper body might seem easy as there are a plethora of exercises to choose from. If you are dividing your workout into muscle areas, it is common to target your chest and back on the same day. For that, you might want to check out this workout developed by Jeff Nippard.
Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel. In the following video, Nippard exemplifies a science-based chest and back workout.
Science-Based Chest and Back Workout
This science-based chest and back workout is part of the Series Applied from Nippard. The way the program works is by training 6 days a week, with alternating days between the full upper body and the entire lower body, for a total of 3 sessions per section per week. The overview of the new Upper Lower Split program looks as follows:
- Day 1: Lower
- Day 2: Upper
- Day 3: Lower
- Day 4: Upper
- Day 5: Lower
- Day 6: Upper
- Day 7: Rest
What you are about to read below is the fourth day for the upper body.
Check out the workout for the lower body
The other upper body workout (day 2) you can find it here.
1. Bench Press
- 3 sets of 6 reps
The best chest exercise possible: the bench press. You want to hit this early in your workout as you have a lot of energy to hit bigger numbers. There is a progression you should follow:
- Week 1 – 3 sets 6 reps
- Week 2 – 3 sets 7 reps
- Week 3 – 3 sets 8 reps
- Week 4 – 3 sets 6 reps (more weight than week 1)
2. Weighted Wide Grip Pull-Up
- 3 sets of 8 reps
After doing 8 reps on each set, perform 2 forced negatives – jump up from with chin above the bar and in a slow and concentrated manner lower your body.
3. Barbell Floor Press
- 2 sets of 8-10 reps
This exercise, according to Nippard, will hammer your triceps which most other pressing movements simply can’t while having carry-over strength to the bench press.
4. Unilateral Cable Row
- 3 sets of 12 reps
Unilateral work is usually neglected by most gym goers when it comes to back training. Isolating each side with the unilateral cable, and using the row, will fix imbalances on your lats.
5. Arnold Press
- 2 sets of 12 reps
“This is such a solid overall shoulder builder front to back and you can include it in your routine,” Nippard explains.
6. Reverse Peck Deck
- 2 sets of 10/10 reps
This is a mechanical drop set, Nippard explains. In the first set, you slouch the upper body forward into full scapular protraction, taking the traps out of the movement. For the next set, without rest, straighten your back out and intentionally allow the shoulder blades to protract and retract on every rep by squeezing them.
7. Rope Tricep Push Down
- 3 sets of 7/7/7 reps
In this version you do 7 reps in the bottom range of the movement first, then 7 reps on the top half, and then do the final 7 reps doing the full range of motion. The idea is to take the triceps to failure during the sets.
8. Constant-Tension Preacher Curl
- 2 sets of 15-20 reps
This is to hit the biceps directly, although this is a science-based chest and back workout. “Including some isolation work is smart to maximise their development,” Nippard argues.
For any doubts on how to perform an exercise mentioned previously, check out Nippard’s video below.
VIDEO – Science-Based Chest and Back Workout
Read More: Upper Lower Split – 3-Day Version
- 3 Proven Methods to Get a Stronger Bench Press: Ketut Subiyanto on Pexels
- Man in gym: Tima Miroschnichenko on Pexels