One possible ‘arms day’ routine: Close grip bench press – 3 sets x 5 reps; Chin ups – 3 sets x 7 reps Lets jump back to the split. The most important thing is to determine the cause why there is both chest pain and back pain together. 11-27-2001, 08:09 PM #5. Generally, a person rarely experiences both chest and back pain together. A blow to the back of the chest can injure a kidney. You may have chest wall pain after a less serious injury. (Following the cliché, leg training would unfortunately get pushed to Wednesday, at the earliest, but we’ll save that rant for another article.) The Best Arms Day Workout Routine. Kutulus. So if you are hitting triceps the day after chest day, do not do any close grip presses. A blow to the chest can injure the lungs or the airway (trachea). 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. Chest and back pain that occurs during or after … 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. Pain during or after eating. This article discusses about when a person feels chest and back pain together. What Upper Back and Chest Pain Feel Like. 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. A blow to the side of the chest or the lower chest can injure the liver or spleen. I f Monday is “International Chest Day” in gyms everywhere, then Tuesday might be “International Back-and-Biceps Day,” given how common it is to see those muscles paired up in a workout. This pain is typically felt more on one side of the spine, but it can be felt on both sides. Minor chest injury. Make sure to … 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… Good biceps exercises include ez-bar curls, chin-ups, seated rows, close-grip cable pulldowns and more. 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. If both occur, physical discomfort increases to a large extent. I generally do something along the lines of a push (chest/shoulders/tris) ", legs, pull (back, bis), legs, and a full upper body day. The only way I could really see integrating an arms day, is if you plan to use compound exercises to train the arms. You could also replace one chest exercise with a big triceps exercise, on chest day. Such cases usually go away without medical treatment within a few days. 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