The chest and back exercise is one of many strength training workouts in the 12-week P90X workout program designed by personal trainer Tony Horton. According to the P90X website, The workout is scheduled during the first three weeks of the program and then reappears during the ninth and eleventh weeks. Most of the exercises in the chest and back workout are all body-weight exercises, meaning that your own body weight is used as resistance.
Workout Structure
The chest and back workout rotates back and forth between exercises that target your chest muscles and exercises that develop the muscles in your back. There are 12 exercises in total which are repeated in two circuits. The individual exercises are not completed by performing a set number of repetitions; Instead, personal trainer Tony Horton sets a timer for about 60 seconds for each exercise and you complete the greatest number of repetitions that you can during that period.
List of Exercises
The workout utilizes a variety of different pushups and pullups, often requiring you to change your grip or hand placement. According to Kyle Brown of the National Strength and Conditioning Association, pushups are amongst the most versatile of all strength training exercises. The chest and back workout exercises include standard pushups, wide front pullups, military pushups, reverse grip chinups, wide fly pushups, closed grip overhand pullups, decline pushups, heavy pants, diamond pushups, lawnmowers, dive-bomber pushups and back flys.
Equipment Needed
You will need access to a pullup bar and a set of dumbbells to perform all of the exercises in the chest and back workout, . If you’re unable to complete pullups without assistance, get a partner to help you complete the exercises or utilize a stool to reduce your body weight while completing the movement. Heavy pants, lawnmowers and back flys require dumbbells. It’s likely you will use a significantly lighter set for back flys than you will for heavy pants and lawn mowers. Therefore, it’s ideal to have access either to an array of dumbbells or a customizable set.
Abdominal Workout
The ab ripper workout is scheduled immediately after each of the chest and back workouts and consists of an array of abdominal and oblique exercises. The exercises include in and outs, seated crunchy frog, crossed leg or wide leg situps, fifer scissor, hip rock and raise, pulse ups, roll up and v-up combo, oblique v-ups, leg climbs and mason twist. Each exercise is completed in 25 repetitions, except for the mason twist, which is performed for 40 repetitions.
Member Comments