Chest and Triceps Workout

Get your boots into something more tough and productive and move away from the simple muscle routines. Maybe a chest and triceps combo. Chest & Triceps Workouts improve triceps muscle strength and endurance. So join us in working out to get those little bumps in your arms and wings in your chests. At one time, chest and triceps workout were very effective, demanding, and time-saving. It is no longer required to devote additional time to both exercise independently. Working out your chest and triceps for mass and strength is really popular right now.

10 Best Chest And Triceps Workout

Flow will go from Beginner to Expert Exercises

Push ups

Push-ups are a terrific technique to strengthen your chest and triceps at the same time. They can be done without any equipment and modified to make them more difficult or easy for you based on your skill level.

Chest and Triceps Workout

How to do:-

  • In a plank position, lie face down.
  • Place your hands perpendicular to your chest with a slight movement.
  • Bend your elbows and lower yourself till your chest reaches the ground while keeping your back straight.
  • After a little delay, return to your original position.
  • Rep for 10 to 12 reps in each set for a total of four sets.

Diamond Push Ups

Push-ups are a popular workout for strengthening your abdominal and overall body strength. Diamond push-ups, on the other hand, are a more sophisticated form that is frequently used as a chest and triceps workout. This activity helps you to move your shoulder blades freely. It works your abs while also providing functional strength to your chest.

Dimond push ups

How to do:-

  • In a plank position, lie face down.
  • Place your hands under your chest with a slight movement.
  • Create a diamond shape with your fingers now.
  • Bend your elbows and lower yourself till your chest reaches the ground while keeping your back straight.
  • After a little delay, return to your original position.
  • Rep for 10 to 12 reps in each set for a total of four sets.

Bar Dips

Bar dips can be modified to strengthen your chest muscles as well as your triceps.

bar dips Chest and Triceps Workout

How to do:-

  • Lean forward at a 90-degree angle.
  • Lower your body further than regular triceps dips until your chest is parallel to the bars.
  • Both hands should be firmly gripping the bar.
  • Now straighten your body as if your hands are balancing your body weight.
  • Lean forward at a 45-degree angle.
  • Keep your hips straight as you lower yourself.
  • Rep for a total of 12 reps.
  • Keep in mind that when your elbows move back, your chest sinks forward.

Bench Dips

These are triceps strengthening exercises that can help you gain actual triceps mass.

bench dips

How to do:-

  • Place a bench behind you.
  • Hold the bench with a strong hold, arms straight, and hands shoulder width apart. Squeeze your glutes and core, as well as your chin and chest, to keep your body tight.
  • Begin by bending your elbows and diving down.
  • Pause for a few moments.
  • Start the press back using your triceps to push the torso up, maintaining the core and glutes firmly engaged.
  • Rep for a total of three sets of 8 to 1 dips.
  • Allow your upper arms to rest for a few days, since after you reach the third set, you will be unable to dip! However, if you want to increase your muscular mass, this is the ideal chest and triceps workout.

Overhead Dumbbell Triceps Extension

This chest and triceps workout is one of the best for increasing muscular build and strength. This challenging exercise highlights your triceps. It’s simple to accomplish and may be done while standing, sitting, or even resting.

Chest and Triceps Workout

How to do:-

  • Sit or lie down in a comfortable position, then hold a weight in both hands in front of you.
  • Push the weight above with extended arms.
  • Bend your elbows and lower the weight behind your head carefully.
  • Pause for 1–2 seconds, then straighten your arms and return your weight to the starting position.
  • Repeat for a total of 8 repetitions.

Barbell Bench Press

The triceps are important synergists. This bench press routine is the ideal chest and triceps training for beginners.

barbell bench press

How to do:-

  • Lie down on a level bench to begin.
  • Now, with your arms locked, hoist the barbell straight overhead.
  • Slowly lower the barbell to your centre chest while inhaling.
  • Exhale and push it back up to the starting position after a little pause.
  • Rep for a total of 9 reps.
  • While executing the workout, always concentrate on your chest muscles and stretch your triceps (without injuring yourself).

Incline Dumbbell Fly

incline dumbell fly

An incline dumbbell fly emphasises your upper chest and triceps, making them stronger and more huge.

How to do:-

  • Seat at the edge of a 45-degree inclined bench with two weights in an overhand grasp.
  • Lay back on the bench with your feet firmly planted on the ground and bring the dumbbell to each side of your central torso.
  • Return to the starting position and repeat for an additional eight reps.

Incline Dumbbell Press

incline dumbell press

This workout for the chest and triceps is a more advanced version of the dumbbell chest press. ‍

How to do:-

  • Lie down on your back on a 30 – 45 degree incline bench.
  • With your arms spread out, hold a pair of dumbbells right above your shoulders.
  • Maintain total control and balance over the dumbbell.
  • Exhale and use your chest to lift the weight.
  • Pull your shoulder blades together, take a deep breath, and lower both dumbbells to the side of your chest.
  • Repeat for 10–12 reps after a brief pause.

Rope Triceps Pushdown

This exercise likewise makes use of the cable machine, but this time the rope handles are used.

Chest and Triceps Workout

How to do:-

  • Make sure the pulleys are set to a high level. One rope should be held in an overhand grasp with one hand. With your elbows bent, tuck your upper arms neatly to your sides. Standing with your feet hip-width apart, knees bent, and body slightly leaning forward, stand with your feet hip-width apart, knees bent, and body gently leaning forward.
  • Pull the weight down using only your arms. Bring your left hand and rope to your left side, then your right hand and rope to your right side, to further separate the ropes. Your arms should be straight at all times.
  • Then, to return to the starting position, bring the ropes back together.

Cable Cross Over

All chest builders are considered the end and do this workout at end. This workout not only bulks up your chest, but it also strengthens your triceps, giving them the strength they require.

cable cross over Chest and Triceps Workout

How to do:-

  • Put the pulleys above your head for the initial position
  • Choose the exact resistance strip and hold it in every hand
  • Now you may pull your arms together before you, walk forward in front of an imaginary line between the two pulleys.
  • Bending your elbows to both sides, stretch your arms straight
  • Feel your chest stress and breathe.
  • Only the shoulder joints and not the arms and the torso should move.
  • Return to the original location and end.
  • Hold and then repeat

Read More : 6 Best lower ab workout For Women Without Equipment

Final Notes

Chest and Triceps Workout at the same time is a terrific idea and a popular training split. You’ll get the most out of your workout if you prioritise complex chest and triceps motions before moving on to other accessory exercises. You will achieve excellent results while saving time. What a win-win situation!

FAQ

So, should you train your chest and triceps together?

Yes, you may work on both your chest and triceps at the same time. They’re both ‘pressing’ movements, so combining them in a workout is excellent. To get the most out of your workout, start with compound actions that impact both of these muscle groups, such as the bench press, before moving on to isolated accessory like rope triceps press downs.

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