Our infatuation with the P90X workout is pretty well-documented here on FlexMasterGeneral.com, and the gush-fest continues with the Chest and Back workout. This one is seriously intense and targets two areas that most of us are always trying to make bigger.
Well, I am happy to report that this workout gets the job done! If you stick with it and follow it correctly, you’ll get that barrel chest and swole upper back that you’ve always dreamed about.
Now that we know that this workout delivers some serious results, let’s take a look at the exact moves you’ll be doing during this 60-minute pump-fest.
The P90X Chest and Back Video:
OK, so it’s not the exact chest and back vid, but I wanted you to see what’s possible with this workout! The only way to get full access to the chest and back video online is to use Beachbody’s ON DEMAND service. They’re actually offering a free trial right now if you want to check out it.
Sure, there are some bootleg copies floating around in the dark corners of the internet, and every once in a while you may be able to find the workout on YouTube, but those are usually quick to be taken. Check out the On Demand Free trial if you want a legit way to try the workout.
Tony Horton, the creator of P90X, has a great chest and back video, however, and you can watch that full video below. After that, we’re going to go into detail about the actual P90X Chest & Back workout, and then you can decide if it’s something you want to commit to. Here’s Tony:
The P90X Workout
If you know anything about P90X, then you’re probably well aware of the role that bodyweight exercises play in the program. The Chest and Back workout is no exception. This routine is heavy on pushups and pullups, so prepare yourself! I was struggling during the first workout, but it does get easier if you stick with it!
Now, let’s take a look at all of the moves you’ll be performing in this workout…
1. The Standard Pushup
Any of us who were in 6th-grade gym class probably know how to do the standard pushup, but just in case you forgot…You will want to keep your back and abs tight while you’re doing the pushups. The goal here is to do as many pushups as you can for one full minute. You should notice an improvement with how many you are able to do each time you do this workout.
2. Wide Front Pullups
You will need a pull-up bar for this workout. They make one that easily fits into your doorframe, and P90X offers one as well. For me, this was one of the hardest workouts when I first started P90X. I don’t think I had done pullups since middle school, so it took me a few sessions before I could start cranking out pull-ups, so don’t get discouraged if you have trouble when you first start. The longer you stick with it, the better it gets!
Basically, you will do as many pull-ups as you can for one mine. There are ways to make this one easier, too – you can use a chair to rest your legs on, or use resistance bands. Tony offers guidance in this area on the DVD, so he can easily guide you through the process.
Here, Tony shows you the proper form for these kinds of push-ups:
4. Reverse Grip Chinups
Instead of having your palms facing away from you like you do with a traditional pull-up, you will have your palms pointing toward you. You’ll want to grab the bar in the middle and lift up until your chin is at bar level. You can modify this as needed.
5. Wide Fly Pushups
These are pretty much just like your standard pushup, but you’ll assume a slightly wider stance with your arms and hands. Do the pushups for a minute, and feel free to use the modified version as instructed by Tony, if needed.
6. Closed Grip Overhand Pullups
Just like your standard pull-up, but you will grab the bar with your hands closer together. Do as many pull-ups as you can in one minute, or use the modifier.
7. Decline Pushups
Just like your usual pushup, you will elevate your feet and legs using something that is about 6 inches tall. I used two foam blocks. The higher your feet, the harder the push-up. Do as many as you can in a minute.
8. Heavy Pants
This is one of the exercises where you’ll your weights. During this routine, you will have one foot forward, with your knees bent. Bend your body at your waist, while keeping your back as flat as possible. You will then raise the eights from your front foot to your waist. You should be able to do 12 or so reps in one minute. The longer you’re working the program, the more you should be able to do.
These require you to get into a lunge while resting an elbow on your knee. Using your opposite hand, lift the weights off the floor and towards your waist. You’ll then switch sides – again, about 12 reps or more per side.
10. Diamond Pushups
Assume the push-up position, placing your hands in a diamond shape. Do as many of these push-ups as you can for a full minute.
11. Back Flys
You’ll need weights again. Make sure to have a chair handy to sit on. Sitting on the chair, you’ll sort of lean forward, and do the traditional fly move. It’s sort of hard to explain, but it will make sense when you’re watching the video. About 10 or 15 reps here, over the course of the minute.
12. Dive-Bomber Pushups
This is probably one of the hardest exercises on the whole DVD, along with the pull-ups, in my opinion. They are also kind of hard to explain, so here’s a video showing you exactly how to do them:
If you can’t tell from the workouts listed, the P90X chest and back workout is an intense one. But, if you follow it as directed, it’s a great way to get that sculpted upper body that we’re all working so hard to get. The easiest way to get free access to this video is to sign up for the Beachbody ON DEMAND free trial. You can try it risk-free for 30 days, and then if you decide it’s not right for you, you can cancel your subscription. You can also access the full P90X program and many other Beachbody favorites with their streaming service.
Right now, Beachbody is also offering the full P90X program for less than $60 – which gets you all of the DVDs, the eating and nutrition guides, and some other great bonuses.
Other Beachbody Programs:
- P90X Chest and Back
This is one of the best workouts on the planet for shaping your chest and back. Using mostly just body weight, you can get that swole look everyone wants when used correctly.