Try these 3 best old school exercises for back and chest and you’ll get amazing results. Sometimes you need to follow the classic path!
1. T-BAR ROWS. This exercise is great for your middle back, rear delts and traps. To perform it properly put the end of an empty bar into the corner of a room (if in your gym you can’t find a landmine unit) and put a few weight plates on it for holding it down. Now put some plates on the opposite end of the bar and straddle it, then bend over at the hips until your torso is about a 45-degree angle to the floor with arms extended. Hook a V-grip handle under the bar and hold with your both hands. Now squeeze your shoulder blades together and pull the bar until the plates touch your chest. Your spine must keep its natural arch.
2. BENCH PULLOVER. This is one of the most popular old school exercises and it targets mostly your back and chest. To perform it you have to lie on the bench with your head hanging over the end. Grab a dumbbell and hold it with hands under its inner plate. Place it over your chest with elbows slightly bent and then slowly lower it over and beyond your head until your upper arms are in line with your torso. Pull the dumbbell up and over the chest, back to the starting position.
3. DECLINE PUSH-UPS. Decline push ups do wonders for your chest. To perform this great old school exercise you have to place your feet on a bench and put your hands on the floor. Now lower yourself downward until your chest almost touches the floor, then press your upper body back up to the starting position while squeezing your chest.
Include these exercises in your routine, make sure you perform ’em properly and you’ll get amazing results. Try to start with light weights if you’re a beginner. Keep in mind that sometimes they can be just as effective as heavy ones. In this way you won’t put yourself at risk and you’ll avoid injuries. When you’ll feel ready to put some more weight just do it cause it will help you a lot to reach your goals, but make sure that you are totally prepared!