Can you train back and chest together?

You wonder if you can train back and chest together? Do these two muscle groups fit into one training session or should you train them on different days? After reading this article you will know if you can train back and chest on the same day, what are the advantages and disadvantages and what you should pay attention to.

Since the back and chest are antagonists, training these muscle groups together ensures that the upper body is well stabilized during pulling and pushing exercises. This combination involves shoulders, biceps and triceps in addition to the back and chest, thus working the entire upper body. However, the workout can take a long time, as the back and chest are among the largest muscle groups and accordingly many exercises are necessary.


The back and chest are antagonists and are trained by the opposite movements of pulling and pushing. Doing both pulling and pushing exercises on the same day helps stabilize the upper body during back and chest exercises. Besides back and chest, shoulders, biceps and triceps are involved as accessory muscles, thus involving the whole upper body in this workout. It also allows you to do pullovers, an exercise that is otherwise more difficult to accommodate in the training schedule without hindering recovery.


Back and chest, along with legs and gluteus, are among the largest muscle groups. Since you have to do a corresponding number of exercises, the workout, similar to when you train your back and legs together, takes longer. However, it is not only the number of exercises that is greater, but also the intensity that is higher as a result. If you train these two large muscle groups in one day, you may train one or in the worst case both less effectively than if you focus on one.


Since the back and chest are antagonists, they complement each other perfectly to stabilize the upper body during all exercises. With this combination, the whole upper body is worked because back and chest exercises also involve shoulders, biceps and triceps. On the other hand, the workout can take a long time and may become ineffective. If this is the case, you can train larger muscle groups with smaller ones, such as back and biceps and chest and triceps.

Did this article help you plan your workouts? Feel free to share your experiences in the comments, I look forward to exchanging ideas with you. If you have any other questions about back and chest training, you can ask me there too, I’ll be happy to help!

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