Gym enthusiasts love chest days and have proclaimed Mondays as International Chest Days. It is because chest muscles are given a lot of importance in the male physique. Why? you may ask. It’s quite simple as having a well-trained and toned chest makes your body look more proportionate and attractive.

You should know that the success rate of your muscle-building sessions depends on your ability to train the right muscle groups at the right time. This point is crucial and cannot be stressed enough. It’s vital to pair complimentary muscle groups, that will thus result in the activation of more muscle fibers, which will then increase your strength and add more muscle.

Gym Mistakes To Avoid

A very common mistake that people often make while going to the gym is training two major muscle groups on the same day. This is one of the biggest and most common mistakes that gym-goers make. This could also be the reason why you’re not seeing the results the way you should. For example, working out leg and back muscles on the same day can be quite tiring and draining for the nervous system.

It is going to get hard to get the maximum out of your workout session if you plan on training another major muscle group after training the first one. After training the first muscle group, you won’t be able to perform with the same levels of energy and intensity. After using all your strength working for the first muscle group, you will find it hard to work out, with the same level of intensity.

The reason for this is pretty simple too. It is because the muscle groups don’t work individually and are connected in some way. For example, working your chest muscles work your pectorals, however, it also works your triceps and shoulder muscles simultaneously.

If you’re someone who wants to stimulate maximum growth in both muscle groups, it is suggested to understand and adopt the principles of bodybuilding workouts. Try utilizing your strength by working one major muscle group (chest, legs, and back) per day. You can implement this technique by splitting the rest of your session into moves that target two smaller muscle groups like biceps, triceps, hamstrings, calves, abs, and shoulders.

Now that you know about all the things that you need to keep in mind while working major muscles like your chest, now, let’s talk about all the things that you need to do after a chest day.

What To Do After Chest Day?

Firstly, it’s crucial to know which muscles groups can and cannot work together. Some people might recommend you to work your back muscles next to chest day. Others might tell you to work completely different muscles i.e your leg muscles. However, it will be pretty rare for someone to tell you to work your shoulders and arms right after chest day.

Your back, as well as your leg muscles, are major muscles. If you’re someone who will be comfortable working two major muscle groups, two days in a row, you can. It’s about your preference and comfort.

With all that has been mentioned and discussed, I personally would recommend you to work your back after a chest day in order to give your triceps and biceps a break without breaking the momentum in your upper body.

I dont find it problematic to train legs right after a chest day, however, working back and chest muscles, back to back, can really help gaining evenly distributed muscles on the upper body.

A quite common problem that can arise from working your back after chest day is that these are the muscles of your upper body and they can get sore after these workouts. However, keep in mind that these are different muscle groups and you can target one muscle group without having to stress out the other one.

Remember that being sore is not an excuse to skip your sessions. It’s also crucial to remember not to strain the same muscle groups every single day.

You should also know what not to train right after a chest day. It is highly discouraged to train your shoulders and arms next to a chest day. It is because it is quite unhealthy to over-exhaust your muscles. Overworking your delts, or biceps, or triceps can result in muscles straining which can effectively undo any progress that you have made.


An avid fitness geek, who is mostly lifting in the gym. A computer junkie on the side. Started ClassikaFitness to teach people what I learned over the years.

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