What Upper Back and Chest Pain Feel Like. Grab one arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. The Best Arms Day Workout Routine. I f Monday is âInternational Chest Dayâ in gyms everywhere, then Tuesday might be âInternational Back-and-Biceps Day,â given how common it is to see those muscles paired up in a workout. Chest-and-back supersets work ideally with a weekly split that has you training on a three-day split that starts with legs on the first day, places upper body on the second day⦠If thereâs three or more days between your chest and back workouts, feel free to add some biceps exercises to your chest day. Good biceps exercises include ez-bar curls, chin-ups, seated rows, close-grip cable pulldowns and more. Pain during or after eating. This article discusses about when a person feels chest and back pain together. Such cases usually go away without medical treatment within a few days. Kutulus. The most important thing is to determine the cause why there is both chest pain and back pain together. Upper back and chest pain may begin gradually and worsen over a long period of time, or it can start suddenly without explanation or after an injury. Lets jump back to the split. So if you are hitting triceps the day after chest day, do not do any close grip presses. This pain is typically felt more on one side of the spine, but it can be felt on both sides. One possible âarms dayâ routine: Close grip bench press â 3 sets x 5 reps; Chin ups â 3 sets x 7 reps 11-27-2001, 08:09 PM #5. (Following the cliché, leg training would unfortunately get pushed to Wednesday, at the earliest, but weâll save that rant for another article.) The only way I could really see integrating an arms day, is if you plan to use compound exercises to train the arms. i think chest/back days are best for increasing arm size, because you get a day of indirect arm work, and then a whole seperate day to isolate your arms, it is very effective. A blow to the back of the chest can injure a kidney. You could also replace one chest exercise with a big triceps exercise, on chest day. I generally do something along the lines of a push (chest/shoulders/tris) ", legs, pull (back, bis), legs, and a full upper body day. A blow to the chest can injure the lungs or the airway (trachea). I like the volume of doing a smaller group of muscles at a time but working out antagonizing muscle groups ( like chest and back) makes my entire body feel fantastic. You may have chest wall pain after a less serious injury. Chest and back pain that occurs during or after ⦠Minor chest injury. Generally, a person rarely experiences both chest and back pain together. 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