Strength training...the basics (part 2)

When you workout the chest, it is generally a good idea to balance it by training the back. Below are some basic exercises that target mostly the back muscles.

Machines
1. Row
2. Assisted pull-up
3. Lat pull
4. Back extension

Body weight
1. TRX band (row)
2. Pull up
3. Superman/cobra
4. Back extension (usually on a fitball or a bosu ball)

Free weights
1. Dumbbell rows (usually on a flat surface)
2. Dumbbell upright rows
3. Bar upright rows
4. Kettle bell rows
5. Kettle bell upright rows

It is recommended that back muscle to chest muscle training ratio be 2:1, meaning for every exercise done for the chest, two exercises for the back should be done. This is due to the fact that we see our anterior muscles and use them often whereas we usually neglect our posterior muscles.