Strengthening the upper body is an integral part of any training routine, and increasing your chest and back tone and size doesn't have to be difficult. 

Try this chest and back toning workout for an effective way to target these important muscle groups.

Barbell bench presses – 4 sets of 8 to 12 reps

  • Lie flat on your back on a bench
  • Grip a barbell with your hands a little wider than shoulder-width apart, so when you’re at the bottom of the movement your hands are directly above your elbows (this allows for maximum force)
  • Bring the bar slowly down to your chest as you breathe in
  • Pause at the bottom keeping your chest and back tight
  • Breathe out and push the bar upward for one rep

Dumbbell incline chest supported bench rows – 3 sets of 12 to 15 reps

  • Begin sitting on an incline bench (set at a 45 to 60-degree angle) with your chest leaning against the back of the bench
  • Grab a set of dumbbells with both hands and rotate your hands until your palms are facing one another
  • Tuck your elbows toward the side of your torso before pulling the dumbbells up toward your body until they are just about to touch your chest
  • Pause briefly before releasing the dumbbells in a controlled manner for one rep

Arnold presses – 3 sets of 8 to 10 reps

  • Begin standing with your feet hip-width apart holding a dumbbell in each hand
  • Bend your elbows to bring the dumbbells to shoulder-height, palms facing the body
  • In one swift movement, press the dumbbells overhead while rotating your hands until your palms are facing forward
  • Pause briefly before slowly lowering the weight while rotating your hands until your palms are facing the body at the end of the press

Dumbbell chest flys – 3 sets of 10 to 12 reps

  • Lie on a bench with both feet planted on the floor
  • Grasp a dumbbell with each hand and twist your wrist so they are pointing inward towards one another
  • Extend your arms and drop the dumbbells out to each side until you form a “T” shape with your torso and arms
  • Without locking your elbows, keep your arms straight as you lift the dumbbells upward until they are almost touching above your chest
  • Pause briefly before lowering the dumbbells back down to the starting position for one rep

Tricep dips – 3 sets of 8 to 12 reps

  • Sit on the edge of a secure chair or bench
  • Position your hands hip-width apart
  • Extend your legs in front of you and slide your buttocks off the edge of the platform
  • Keep your elbows slightly bent and fingers relaxed
  • Slowly bend your elbows to lower your body toward the floor until your elbows are bent approximately 90 degrees
  • As you descend, be sure to keep your hips as close to the platform as possible
  • Pause at the bottom of this movement, then press down through your hands to push yourself up to the starting position for one rep

Pike push-ups – 2 sets of AMRAP (as many reps as possible)

  • Begin in a plank position with your hands on the floor
  • Lift your buttocks into the air so that your body forms an upside-down “V” (you may need to move your toes closer to your body to achieve this position)
  • Hold for five seconds at the top of this movement before returning pack to the starting position
  • Perform a standard push up for one rep