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At home weight lifting

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I work out at home with free weights and I am looking for different lifts to change things up. What are some good exercises I can do at home for chest and back. Currently I do...



Flat Bench Press

Incline Bench Press

Decline Bench Press

I plan on rotating flyes back into my chest routine, are incline flyes better than flat bench flyes?



Pull Ups

Single arm dumbbell rows

Bent over barbell rows

Rear delt raise (Reverse flyes)

I don't do dead-lifts because of a lower back injury and I am constantly in fear of re-injuring it. I know it's probably all in my head and I should be doint them, maybe I'll start bringing them back in a little at a time.


I really would like to rotate other free weight exercises into my routine so any advice will be greatly appreciated.


Thanks a lot guys,


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  • 4 weeks later...

For chest I would definitely incorporate dips into your routine. Not only are these a great chess exercise but they also work your shoulders and triceps a lot. For back you can try horizontal pull-ups which are great for back thickness and replicated a rowing movement which is hard to do at home

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