Double Unders: The Ultimate Jump Rope Workout for Speed, Strength & Fat Loss!
April 19, 2025
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When it comes to building a strong and well-defined upper body, your chest workouts play a crucial role. But did you know that pairing the right muscle groups with your chest workout can enhance your gains, improve your performance, and prevent muscle imbalances? In this guide, we’ll break down the best muscle groups to train alongside your chest and how to structure your workouts for optimal results.
Your chest primarily consists of the pectoralis major and pectoralis minor, which work in pushing movements. To maximize your strength and efficiency, it’s best to pair chest exercises with muscles that either assist in these movements or complement them for a balanced physique.
Your triceps assist in almost every pressing movement you perform for your chest. Training them together allows you to fully exhaust these muscles in one session.
Best Exercises:
Bench Press + Close-Grip Bench Press
Dumbbell Chest Press + Dips
Incline Press + Triceps Rope Pushdown
Your front delts (anterior deltoids) are heavily involved in most chest exercises, making them a natural fit for the same workout day.
Best Exercises:
Overhead Shoulder Press + Incline Dumbbell Press
Arnold Press + Flat Bench Press
Lateral Raises + Dips
While not a traditional pairing, training biceps after chest allows for maximum effort on both without interfering with performance.
Best Exercises:
Dumbbell Chest Press + Barbell Curls
Incline Press + Hammer Curls
Chest Flys + Concentration Curls
Some lifters train opposing muscle groups (push vs. pull) in one session to maximize time and balance strength.
Best Exercises:
Bench Press + Barbell Rows
Incline Press + Lat Pulldown
Chest Dips + Face Pulls
While not a conventional combination, adding squats or lunges can make for a killer full-body workout that burns more calories.
Best Exercises:
Squats + Dumbbell Chest Press
Deadlifts + Push-ups
Depending on your training split, here are a few sample workout structures:
Barbell Bench Press – 4 sets of 8 reps
Incline Dumbbell Press – 3 sets of 10 reps
Dips – 3 sets to failure
Triceps Rope Pushdown – 3 sets of 12 reps
Close-Grip Bench Press – 3 sets of 10 reps
Incline Barbell Press – 4 sets of 8 reps
Overhead Shoulder Press – 3 sets of 10 reps
Dumbbell Lateral Raises – 3 sets of 12 reps
Cable Flys – 3 sets of 12 reps
Arnold Press – 3 sets of 10 reps
Bench Press – 4 sets of 8 reps
Barbell Rows – 4 sets of 10 reps
Incline Dumbbell Press – 3 sets of 10 reps
Lat Pulldown – 3 sets of 12 reps
Face Pulls – 3 sets of 12 reps
Choosing the right muscle group to pair with your chest workout depends on your fitness goals, training frequency, and personal preferences. Whether you’re aiming for muscle growth, strength, or endurance, incorporating complementary exercises ensures balanced development and avoids overtraining.
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