P90X Chest and Back Workout Exercise 2023

The P90X Chest and Back Workout Exercises are part of the P90X program; they highlight exercises targeting the body’s chest and back sections. 

The P90X Chest and Back exercises will help build upper body strength and build muscle mass in our chest, back, biceps, and triceps.

The p90x chest and back workout have 12 exercises done in two rounds. 

The first round has 12 exercises, each done to your max reps

  1. Standard Push-Ups
  2. Wide Front Pull-Ups.
  3. Military Push-Ups
  4. Reverse Grip Chin-Ups
  5. Wide Fly Push-Ups.
  6. Closed Grip Overhead Pull-Ups
  7. Decline Push-Ups
  8. Heavy Pants
  9. Diamond Push-Ups
  10. Lawnmowers
  11. Dive-Bomber Push-Ups
  12. Back Flys

The second p90x chest and back round have the same exercises but in a different order:

  1. Wide Front Pull-Ups
  2. Standard Push-Ups
  3. Reverse Grip Chin-Ups
  4. Military Push-Ups
  5. Closed Grip Overhead Pull-Ups
  6. Wide Fly Push-Ups
  7. Heavy Pants
  8. Decline Push-Ups
  9. Lawnmowers
  10. Diamond Push-Ups
  11. Back Flys
  12. Dive-Bomber Push-Ups

How to do the P90X Chest and Back workout

  1. Wide Front Pull-Ups: Grab the pull-up bar with an overhand grip wider than shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down.
  2. Standard Push-Ups: Begin in a plank position with hands shoulder-width apart. Lower your body down to the ground, then push back up to the starting position.
  3. Reverse Grip Chin-Ups: Grab the pull-up bar with an underhand grip, shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down.
  4. Military Push-Ups: Begin in a plank position with hands directly under the shoulders. Lower your body down to the ground while keeping your elbows close to your sides, then push back up to the starting position.
  5. Closed Grip Overhead Pull-Ups: Grab the pull-up bar with an overhand grip, hands close together. Pull yourself up until your chin is above the bar, then lower yourself back down.
  6. Wide Fly Push-Ups: Begin in a plank position with hands wider than shoulder-width apart. Lower your body down to the ground while keeping your elbows out to the sides, then push back up to the starting position.
  7. Heavy Pants: Hold a weight in each hand and hinge forward at the hips with a straight back. Row the weights up towards your ribcage, then lower them back down.
  8. Decline Push-Ups: Place your feet on an elevated surface and hands on the ground in a plank position. Lower your body down to the ground, then push back up to the starting position.
  9. Lawnmowers: Hold a weight in one hand, hinge forward at the hips with a straight back, and row the weight up towards your ribcage. Repeat on the other side.
  10. Diamond Push-Ups: Begin in a plank position with hands close together in a diamond shape. Lower your body down to the ground, then push back up to the starting position.
  11. Back Flys: Hold a weight in each hand, hinge forward at the hips with a straight back, and raise the weights out to the sides until they reach shoulder height. Lower them back down.
  12. Dive-Bomber Push-Ups: Begin in a downward dog position with hands and feet on the ground. Lower your body down to the ground by bending your elbows and moving your chest forward, then push back up to the starting position.