What are the ultimate back and chest exercises? Need to work

I can do lifts, but ill stick to calisthenics and other exercises if possible. If not, ill do lifts.

>>41558542
pull ups and chin ups build a great back

Butt walks for Quadratus laborum

>>41558542
>bench press
>rows
>deadlifts
read the fucking sticky you faggot

>>41559078
benchpress is not a great chest exercise you fucking idiot.

So guise, what is the differene between pull ups and chin ups?

>>41559156
t. doesn't know how to bench press

>>41558542
just added kroc rows to my back routine, they feel great
Use the heaviest dumbbell you can and do high reps

>>41559156
literally the dumbest post on this board in a century

dips and pullups can replace weights unless your build is so lopsided you have to work your way up to it
>>41559227
palms outs vs palm in. former involves arms more, latter is more back dominant

>>41559265
palms out is chin up, right??? Sorry im really stupid when it comes to fitness

>>41559280
opposite. palms out!=pullup, palms in!=chinup

>>41559239
>>41559255

What do you guys bench? I bench 3.5 plate for reps.

>>41559319
God bless you good man

To satisfy my curiosity, here comes likely the dumbest post on this board. How much does 1 pl8 weight? Peaple say they bench or squat 2 pl8, 4pl8, etc. But how much does 1 fuckin plate weigh?

>>41559358
1pl8 is 1 plate on each side

45+45(bar)+45

135 lbs

2pl8 is

90 + 45 + 90

>>41559336

your form is fucked up if you're not feeling it in your chest

don't worry, that form will destroy your shoulders later on

>>41559368
I have no stress on my shoulders.

>>41559358
20kg

>>41559358

1pl8 is a 20kg plate on either side of the bar.

>>41559358
There's this retarded meme that's not funny that some fat fucking autist keeps posting in every thread where he keeps saying the bar doesn't count. He's been trying to make it a meme for like a year and a half or some shit at this point.

If you're genuinely asking, it's measured in how many 45 pound/20 kg plates are added per side onto the bar. 1pl8 is the bar and 1 plate on each side, so 60 kg or 135. 2pl8 would be 225, 3pl8-315, 4pl8-405.

So, to sum it up:

>Back: Pull ups and chin ups, kroc rows
>Chest: rows and deadlifts

Anything else for chest?

>>41560117
squats for chest too

>>41560117
Pec cable flys
Dumbbell chest press
Incline bench press

Pick your poison

I'm gay

>>41559336
how do you know you can do that if you don't bench

and if you know it to be ineffective, why are you benching?

and don't say, "oh I just tried it one day and I popped out 3.5pl8" or if you do claim this, there better be a fucking pic attached to the response.

File: 20170514_031444.jpg (2MB, 2592x1944px) Image search: [Google]

2MB, 2592x1944px

>>41562427
I never said I don't bench. I stated it is not the ultimate chest exercise. Here's your picture.

>>41562507
what the fuck? do you have a drive-thru window in your kitchen?

>>41560117
Hammer strength incline / decline machine where you put plates on make sure you stretch like crazy on the bottom and exaggerate keeping your chest out which goes for all chest exercises