chest-and-triceps-workout

Chest and Triceps Workout For Building Muscle

Chest and Triceps Workout

chest-and-triceps-workout

The chest and triceps workout are one of the classic groupings for several professional bodybuilders and athletes. When you perform these two different exercises back-to-back. It’s an effective way of stimulating the working muscles to grow bigger. It is sensible. This is often essentially a push workout, therein the muscles utilized are all involved within the push action movement. The very fact that they’re closely grouped and muscles involved within the actions often overlap helps to maximize the intensity onto a focused region – therefore giving the muscles away a more robust workout. So, here is the workout chart for chest and triceps workout that will help you to gain impressive size and total definition

Workout for Chest and Triceps

Workout

1.Flat Bench Dumbbell Press, 3 sets of 8-10 reps
2.Dumbbell Flyes, 3 sets of 8-10 reps
3.Push-Ups, 3 sets of 20-25 reps
4.Close Grip Triceps Press, 3 sets of 8-10 reps
5.Barbell Skull Crusher, 3 sets of 8-10 reps
6.Triceps Dips, 3 sets of 20-25 reps

Flat Barbell Bench Press

chest-and-triceps-workout

Lie back on a bench holding a barbell within the rack above you. Lift the bar off the rack and position it above your chest with arms fully extended and a shoulder-width, overhand grip. From the starting position, inhale and lower the bar slowly until it skims the center of your chest. Push the bar back to the starting position explosively as you exhale.

Sets-4

Reps- 8-12

Rest-60 sec

Dumbbell Incline Press

chest-and-triceps-workout

Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing far away from you. Exhale as you press up with both arms. Squeeze your chest before returning slowly to the beginning position.

Sets-4

Reps- 8-12

Rest-60 sec

Barbell Decline Press

chest-and-triceps-workout

Lie back on a bench set to a 15-30-degree angle on a decline and lift the weights up to shoulder height, palms facing far away from you. Exhale as you press up with both arms. Squeeze your chest before returning slowly to the beginning position.

Sets-4

Reps- 8-12

Rest-60 sec

Cable Crossover

chest-and-triceps-workout

Attach handles to the high pulleys of a cable crossover machine. Take one in each hand. Your arms should be outstretched with a small bend. Place one foot slightly forward and pull the handles downward and across your body. Slowly return to the beginning position.

Sets-3

Reps- 10-12

Rest-60 sec

Decline Barbell Skull Crusher

chest-and-triceps-workout

Position a loaded barbell by the top of a declined bench. Lie on your back on the bench, ensuring to hook your feet firmly under the footpads. Grasp the barbell with a close pronated (overhand) grip, and punctiliously lift it onto your chest. Press the barbell up in order that your arms are vertical. Allow your arms to tilt backward a touch.

Sets-3

Reps- 8-12

Rest-60 sec

Barbell Triceps press

chest-and-triceps-workout

Start off lying on a bench with your head at one end and feet planted firmly on the ground at the opposite end. Grab a bar with an overhand grip and lift the bar straight up over your shoulders, keeping your elbows draw in. Slowly lower the bar in an arc over your head until you are feeling a stretch in your triceps muscle. Return the bar to the starting position.

Sets-3

Reps- 8-12

Rest-60 sec

Triceps Press down

chest-and-triceps-workout

Set the cable machine with the bar at head height. Grab the bar and stand upright together with your back straight and your elbows tucked into your sides. Stand with your feet hip-width apart, or place one ahead of the opposite it helps you balance. Pull the cable down until the bar touches your thighs and pause to squeeze your triceps at rock bottom of the move. Then slowly reverse the bar back to the starting position. Don’t lean forwards to assist the press and don’t let your elbows leave your sides, otherwise, you’ll not able to target the triceps.

Sets-3

Reps- 8-12

Rest-60 sec

Triceps Machine Press down

chest-and-triceps-workout

Grab the bar and stand upright together with your back straight and your elbows tucked in to your sides. Stand with your feet hip-width apart, or place one ahead of the opposite if it helps you balance. Pull the cable down until the bar touches your thighs and pause to squeeze your triceps at rock bottom of the move.

Sets-3

Reps- 8-12

Rest-60 sec

Dumbbell Overhead Extension

chest-and-triceps-workout

Sit on a bench holding a dumbbell in each hand. Extend your arms fully and lift the dumbbells overhead. Lower the dumbbells behind your head, bending at the elbows. Keep your elbows steady. Pause for a second and then extend your arms back to the starting position.

Sets-3

Reps- 8-12

Rest-60 sec


Chest and Triceps Workout for Beginners

Workout
  1. Flat Bench Dumbbell Press, 3 sets of 8-10 reps
  2. Dumbbell Flyes, 3 sets of 8-10 reps
  3. Push-Ups, 3 sets of 20-25 reps
  4. Close Grip Triceps Press, 3 sets of 8-10 reps
  5. Barbell Skull Crusher, 3 sets of 8-10 reps
  6. Triceps Dips, 3 sets of 20-25 reps

Flat Bench Dumbbell Press

chest-and-triceps-workout

Lie back on a bench set and lift the weights up to shoulder height, palms facing far away from you. Exhale as you press up with both arms. Squeeze your chest before returning slowly to the beginning position.

Sets-3

Reps- 8-10

Rest-90 sec

Dumbbell Flyes

chest-and-triceps-workout

Lie with your head and shoulders supported by the bench and your feet flat on the ground. Hold the dumbbells directly above your chest, palms facing one another, then lower the weights in an arc, bent the edges as far as is comfortable. Use your pectoral muscles to reverse the movement back to the beginning. Keep a small bend in your elbows throughout and don’t arch your back.

Sets-3

Reps- 8-10

Rest-90 sec

Push-Ups

chest-and-triceps-workout

Position your hands shoulder-width apart. As you bend your elbows and lower toward the bottom, your elbows should be at a few 45-degree angles to your body, keep your core engaged and back flat, so that your body is in one line from your head to your heels.

Sets-3

Reps- 20-25

Rest-120 sec

Close Grip Triceps Press

chest-and-triceps-workout

Lie on the bench with your feet flat on the ground and grip the barbell with your hands around shoulder-width apart. they can be slightly closer than that, but don’t move them too approximate or the set-up will become unstable and you’ll risk an injury to your wrists. Brace your torso and squeeze your shoulder blades together to balance your body. Lower the bar slowly and press up powerfully. Then bring the bar backtrack towards your sternum. Keep your elbows on the brink of your sides to emphasize your triceps and don’t arch your back.

Sets-3

Reps- 8-10

Rest-90 sec

Barbell Skull Crusher

chest-and-triceps-workout

Position a loaded barbell by the top of a bench. Lie on your back on the bench, ensuring to hook your feet firmly under the footpads. Grasp the barbell with a close pronated (overhand) grip, and punctiliously lift it onto your chest. Press the barbell up in order that your arms are vertical. Allow your arms to tilt backward a touch.

Sets-3

Reps- 8-10

Rest-90 sec

Triceps Dips

chest-and-triceps-wokout-1

Place your heels on the sting of the opposite chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the sting of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself to the beginning position and repeat.

Sets-3

Reps- 20-25

Rest-120 sec


Chest and Triceps Workout at Home

Workout
  1. Floor Push-ups, 3 sets of 15-20 reps
  2. Elevated Push-Ups, 3 sets of 15-20 reps
  3. Wide Push-Ups, 3 sets of 15-20 reps
  4. Diamond Push-ups, 3 sets of 15-20 reps
  5. Triceps Dips, 3 sets of 15-20 reps
  6. Close-grip Push-Ups, 3 sets of 15-20 reps

Floor Push-ups

push-up

Lie with your stomach on the ground. Place your hands on the ground outside your chest and under your shoulders. Begin the exercise by tightening your core and pushing up from the ground until your arms are fully extended, but not locked. Lower yourself backtrack slowly until you’re back to the starting position together with your body on the ground. Pause for a couple of seconds. Then repeat as necessary.

Sets-3

Reps- 15-20

Rest-120 sec

Elevated Push-Ups

elevated-pushup

Begin like the push-up position together with your hands elevated on any stable surface above the ground. Keep your body during a line from your shoulders to your toes and keep your abs and butt engaged. Lower yourself to the ground by bending your elbows until your chest almost touches the surface.

Sets-3

Reps- 15-20

Rest-120 sec

Wide Push-Ups

wide-Push-ups

Start in plank position together with your hands wider than your shoulders. Face your fingers forward or slightly to the outward. Slowly bend your elbows to the side as you lower your body toward the ground. Pause when your chest is simply below your elbows.

Sets-3

Reps- 15-20

Rest-120 sec

Diamond Push-ups

Diamond push-up

The Diamond Push up is a pretty advanced sort of this classic exercise. It’s commonly used as a warm-up within the Army. You place your hands like a diamond shape, lower yourself to the bottom and thrust back up. This targets your chest, triceps and your abs too.

Sets-3

Reps- 15-20

Rest-120 sec

Triceps Dips

chest-and-triceps-wokout-1

Place your heels on the sting of the opposite chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the sting of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself to the beginning position and repeat.

Sets-3

Reps- 15-20

Rest-120 sec

Close-grip Push-Ups

close-grip-push-ups

Start on the ground and place your hands directly under your chest, closer than shoulder-width apart. Begin lowering your body by bending your elbows, keeping your core tight and your back flat, until your chest grazes the ground. Keep your elbows tucked in toward your body.

Sets-3

Reps- 15-20

Rest-120 sec


Chest and Triceps Workout with Dumbbells

Workout
  1. Flat Dumbbell Bench Press, 4 sets of 8-12 reps
  2. Incline Dumbbell Bench Press, 4 sets of 8-12 reps
  3. Incline Dumbbell Flyes, 4 sets of 8-12 reps
  4. Dumbbell Skull Crusher, 4 sets of 8-12 reps
  5. Rolling Dumbbell Triceps Extension, 4 sets of 8-12 reps

Flat Dumbbell Bench Press

flat-dumbell-press

Lie back on a bench and lift the weights up to shoulder height, palms facing far away from you. Exhale as you press up with both arms. Squeeze your chest before returning slowly to the beginning position.

Sets-4

Reps- 8-12

Rest-90 sec

Incline Dumbbell Bench Press

Dumbbell-incline-bench-press

Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing far away from you. Exhale as you press up with both arms. Squeeze your chest before returning slowly to the beginning position.

Sets-4

Reps- 8-12

Rest-90 sec

Incline Dumbbell Flyes

Incline-flyes

Lie with your head and shoulders supported by the bench set to a 30-degree angle and your feet flat on the ground. Hold the dumbbells directly above your chest, palms facing one another, then lower the weights in an arc, bent the edges as far as is comfortable. Use your pectoral muscles to reverse the movement back to the beginning. Keep a small bend in your elbows throughout and don’t arch your back.

Sets-4

Reps- 8-12

Rest-90 sec

Dumbbell Skull Crusher

chest-and-triceps-workout

Grab a set of dumbbells, and begin by lying on your back with the knees bent. With one dumbbell in each hand, raise your arms in order that they are above your chest, ensuring your elbows are straight but not locked. Slowly lower both of your arms toward your head, bending your elbows at 90 degrees. Aim to lower your dumbbells in order so Brace your core and squeeze your shoulder blades together to stabilize your body. that they are on either side of your head, elbows bent and pressing in toward your head. Lift your arms back to starting position.

Sets-4

Reps- 8-12

Rest-90 sec

Rolling Dumbbell Triceps Extension

rolling-dumbbell-triceps-extension

Hold a dumbbell in each hand and lie back on a bench along with your arms locked out above your chest. Bend your elbows until the dumbbells touch your shoulders, then roll your shoulders back in order that your elbows go beside your head and you are feeling a stretch in your triceps and your lats.

Sets-4

Reps- 8-12

Rest-90 sec


Chest and Triceps superset workout

This workout will only focus on your chest and triceps muscles using a combination of straight sets and supersets.

Workout
  1. Dumbbell Chest Press (4 Drop Sets: 12 reps, decreasing weight on every set) with Superset: Dumbbell Pullover (3 Sets: 10-12 reps) and Dumbbell Chest Flyes ( 3 Sets: 10-12 reps)
  2. Lying Triceps Extension (3 Drop Sets: 12 reps, decreasing weight on every set) with Superset: One-Arm Incline Press (3 Sets: 10-12 reps )  and Incline Dumbbell Flyes ( 3 Sets: 10-12 reps).
  3. Triceps Dips, 3 sets of 15 reps
  4. Seated Overhead Triceps Extension, 3 sets of 15 reps
  5. Push-Ups to Failure

Dumbbell Chest Press

flat-dumbell-press

Lie back on a bench and lift the weights up to shoulder height, palms facing far away from you. Exhale as you press up with both arms. Squeeze your chest before returning slowly to the beginning position.

Dumbbell Pullover

chest-and-triceps-workout

Lie down on a bench (not perpendicular) with you head towards one end, almost like a bench press. With a light-weight dumbbell help with both hands, extend the elbows in order that the dumbbell is above your chest. Stay vertically on a bench.

Dumbbell Chest Flyes

Dumbbell-flyes

Lie with your head and shoulders supported by the bench and your feet flat on the ground. Hold the dumbbells directly above your chest, palms facing one another, then lower the weights in an arc, bent the edges as far as is comfortable. Use your pectoral muscles to reverse the movement back to the beginning. Keep a small bend in your elbows throughout and don’t arch your back.

Lying Triceps Extension

barbell-skull-crusher

Sit on the top of a bench with a barbell on your thighs. Grip the barbell with an overhand grip (palms facing down) along with your hands about shoulder-width apart. Lay down on your back and bring the bar up to your chest. Extend your arms straight up above your chest.

One-Arm Incline Press

One-arm Dumbbell-Press

Start off by laying down on an incline bench together with your feet flat on the ground and holding a dumbbell in one hand with arm extended straight over your chest. Then slowly lower your arm until it’s at about shoulder, keeping a 90degree angle in your arm until you feel the tension in your chest. Hold this position for a count of seconds and then return back to the starting position.

Incline Dumbbell Flyes

Incline-flyes

Lie with your head and shoulders supported by the bench set to a 30-degree angle and your feet flat on the ground. Hold the dumbbells directly above your chest, palms facing one another, then lower the weights in an arc, bent the edges as far as is comfortable. Use your pectoral muscles to reverse the movement back to the beginning. Keep a small bend in your elbows throughout and don’t arch your back.

Triceps Dips

chest-and-triceps-wokout-1

Place your heels on the sting of the opposite chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the sting of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself to the beginning position and repeat.

Seated Overhead Triceps Extension

chest-and-triceps-workout

Holding a dumbbell, sit on a bench or chair and rest the dumbbell on its side on one knee. Grasp the bottom of the bar of the dumbbell with both hands, one hand over the other. Kick the dumbbell up together with your knee and rest the opposite end of the dumbbell on your shoulder. Adjust your grip in order that your hands make a heart shape under the plate. Lift the dumbbell around your shoulder and hold it behind your back, together with your upper arms vertical and elbows flexed.

Push-Ups

push-up

Lie with your stomach on the ground. Place your hands on the ground outside your chest and under your shoulders. Begin the exercise by tightening your core and pushing up from the ground until your arms are fully extended, but not locked. Lower yourself backtrack slowly until you’re back to the starting position together with your body on the ground. Pause for a couple of seconds. Then repeat as necessary.


CrossFit Chest and Triceps workout

CrossFit is a high-intensity interval training. It is a strength and conditioning workout that’s made from functional movement performed at a high intensity. It is an effective workout regime that can help in losing weight, building strength and improving agility.

Workout
  1. Warm-Up
  2. Cardio
  3. Set-1 (Chest)
  4. Set-2 (Triceps)
  5. Cool Down

Warm-Up

Full-Body Stretching

Cardio

Run or Jog for 30 minutes, stop every 5 minutes to do 10 x burpees

Set-1 (Chest)
  • 25 x Push Ups
  • 20 x Inclined Push-Ups
  • 15 x Plank Push-Ups
  • 10 x Push Ups with Rotation

Repeat The set 3 x times.

 

Set-2 (Triceps)
  • 25 x Triceps Dips
  • 20 x Triceps Extension
  • 15 x Body Ups
  • 10 x Diamond Push-Ups

Repeat The set 3 x times.

 

Cool Down

Full-Body Stretching

Push-Ups

push-up

 

Lie with your stomach on the ground. Place your hands on the ground outside your chest and under your shoulders. Begin the exercise by tightening your core and pushing up from the ground until your arms are fully extended, but not locked. Lower yourself backtrack slowly until you’re back to the starting position together with your body on the ground. Pause for a couple of seconds. Then repeat as necessary.

 

Incline Push-Ups

Incline-Pushups

 

Get within the standard push-up position together with your hands on an elevated surface slightly wider than shoulder-width. Your elbows should be completely locked out. Keeping your body straight, lower your chest to the surface. Pause and keep off to the starting position, keeping core engaged.

Plank Push-Ups

Start like a plank position with elbows at shoulder height and width. Extend your elbows to a locked-out position while moving your upper and lower body at an equivalent time. Slowly lower your entire body to the beginning position while maintaining a line.

 

Push-Ups with Rotation

Start with a plank position, together with your shoulders over your wrists and legs out behind you with your feet hip-distance apart. Pull your torso in and keep your back straight. As you lower and exhale, bend your elbows outward to the edges. Hold at rock bottom for one breath. Raise to top push-up position. As you reach the highest, keep occupation a fluid motion to the side plank position, release your right arm and lift it to the ceiling, keeping your body during a long diagonal line. Hold for one breath, then withdraw into the plank position. Repeat the push-up, twisting the other direction bringing your left arm toward the ceiling. Return to plank position to finish one rep.

 

Triceps Dips

chest-and-triceps-wokout-1

Place your heels on the sting of the opposite chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the sting of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself to the beginning position and repeat.

 

Triceps Extension

chest-and-triceps-workout

Hold a dumbbell in each hand and lie back on a bench along with your arms locked out above your chest. Bend your elbows until the dumbbells touch your shoulders, then roll your shoulders back in order that your elbows go beside your head and you are feeling a stretch in your triceps and your lats.

 

Body Ups

Plant your palms on the ground and extend your body upwards, ensuring your torso remains straight throughout. Lower your body steadily to the starting position and repeat it.

 

Diamond Push-Ups

chest-and-triceps-workout

The Diamond Push up is a pretty advanced sort of this classic exercise. It’s commonly used as a warm-up within the Army. You place your hands like a diamond shape, lower yourself to the bottom and thrust back up. This targets your chest, triceps and your abs too.

 

Take Away

 

Your hereditary qualities play an important in building greater chests combined with viable exercises. Be that because it may, there is a trick, hereditary qualities alone can’t lead you to assemble a greater chest, the right blend of chest exercise is required for you to accomplish your objective.

On the opposite hand once we talk about the triceps, building them is proportionate to putting together huge arms. All things considered, you’ll be astonished to understand that the biceps establish considerably less of your arms measure than the larger triceps.

Customarily with regards to putting together stylishly great arms, the triceps aren’t getting the consideration in the maximum amount because of the biceps. So, you’ve got to go with your bicep exercise with an appropriate triceps exercise.

You can also check out my 20 best bicep exercise for building a massive arm.

I hope the number of the chest and triceps workout list which I have created will help you to build a chiseled body.

And make sure to take your nutrition properly as you’ve heard it before, but we’ll say it again: you can’t out-train a nasty diet. It should be according to your workouts, but if you’re not listening to nutrition and supplementation, you’ll never see the simplest results. Muscles need the right fuel to both grow and recover.

After your workout, you would like to specialize in protein intake, which is crucial to muscle growth and repair. A supplement with 20 grams of protein per serving will assist you to maximize your gains while keeping you in top shape for the subsequent day’s workout.

 

 

 

 

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