Chest:

What are your 3 best go to Chest exercises?

1. Flat Dumbbell Press
2. Incline Bench Press
3. Incline Dumbbell Flyes

Do you have any great unconventional chest exercises that you like?

• Reverse grip incline bench press
• Gironda Dips
• Hex Presses
• Isolated machine side chest press

What are your top 3 tips when training your chest?

1. Maintain tension on your pectoral muscles by contracting at the peak of the movement and not resting.
2. Prioritise incline movements to target the upper chest. It is safer and will add to a fuller-looking chest.
3. Slow motions, especially on the eccentric part.

What does a typical Chest workout look like for you?

I do 4 exercises per chest workout and 3-4 sets per exercise.

The tried and tested breakdown in no particular order is:

• Flat dumbbell press
• Incline Bench Press
• Incline Flyes
• Machine Press super-setting it with either high or low Cross Cables

Back:

What are your top training tips to getting a wide back?

• Focus on the upper lats by doing wide overhand pull downs or pull ups.
• Isolate lower lats using an underhand grip on lat pull downs.
• Include one arm dumbbell rows to target the whole lat, upper back, and trap muscles, for the sole purpose of creating a wide dense back.

What are your 4 favourite Back exercises?

1. Weighted pull ups
2. Deadlifts
3. Dumbbell rows
4. Barbell rows

In your opinion, which is the most common back exercise that people do incorrectly? And how can they fix it?

There isn’t one specific exercise I would mention, but not wholly contracting the back prevents people from fully activating their back muscles.

Focus should also be placed on disengaging the biceps from carrying the workload. Emphasis should be on the back muscles instead.

Reduce the weight and focus on stimulating the lats, rhomboids and lower back.

Full interview with Mohseen Patel!

What does a typical back workout look like for you?

• Weighted Pull Ups
• Dumbbell Rows
• Barbell Rows
• Close grip pull downs super set with wide grip seated machine rows
• Deadlifts

I change my workouts weekly using different hand positions and grips to target the precise areas of my back.