Chest and Triceps Workout For Strength and Mass

Yes, it is common to train chest and triceps together in a workout routine. Many exercises that target the chest muscles also engage the triceps as secondary muscles, so training them together can be efficient and effective. Some popular exercises for both chest and triceps include bench press, push-ups, dips, and cable crossovers.

It is important to vary your exercises and incorporate progressive overload to continue making progress in your training. Additionally, allowing adequate rest and recovery time between workouts is crucial for optimal muscle growth and performance.

Best Chest and Triceps Workout

Chest Workout

1- Barbell Bench Press

The barbell bench press is a classic exercise that is great for building strength and muscle in your chest, shoulders, and triceps. Here are the steps to perform this exercise:

Lie on a flat bench with your feet firmly planted on the ground and your eyes positioned directly under the bar.

Grab the bar with a slightly wider than shoulder-width grip, making sure your hands are evenly spaced.

Carefully lift the bar off the rack using your chest muscles and bring it down to your chest.

Lower the bar until it touches your chest at around nipple level, while keeping your elbows tucked in close to your body.

Pause briefly at the bottom of the movement, then press the bar back up using your chest and arm muscles until your elbows are fully extended.

Repeat for your desired number of reps.

It's important to keep your core tight, your back flat on the bench, and your feet firmly grounded throughout the exercise. Also, be sure to use a weight that's appropriate for your strength level and always have a spotter nearby to assist you if needed.

2- Dumbbell Bench Press

The dumbbell bench press is a strength training exercise that targets the chest, shoulders, and triceps. Here are the steps to perform a proper dumbbell bench press:

Lie on your back on a flat bench with your feet firmly planted on the ground.

Hold a dumbbell in each hand, with your arms fully extended and palms facing forward.

Lower the dumbbells down until they reach the sides of your chest while keeping your elbows at a 45-degree angle to your body.

Push the dumbbells back up to the starting position, squeezing your chest muscles as you lift.

Repeat for your desired number of reps.

It's essential to maintain proper form throughout the exercise and avoid arching your back or flaring your elbows out to the sides, which can increase the risk of injury. Additionally, it's crucial to choose an appropriate weight that allows you to perform the exercise with good form and complete the desired number of reps.

3- Incline Bench Press

The incline bench press is a variation of the traditional bench press that targets the upper chest muscles. Here are the steps to perform an incline bench press: Adjust the bench to a 30-45 degree angle. Lie on your back with your feet firmly planted on the ground and your head, shoulders, and buttocks in contact with the bench. Hold a barbell or dumbbells with your arms extended and palms facing forward. Lower the bar or dumbbells down until they reach the mid-chest region while keeping your elbows at a 45-degree angle to your body. Push the bar or dumbbells back up to the starting position, squeezing your upper chest muscles as you lift. Repeat for your desired number of reps. As with any exercise, it's essential to maintain proper form throughout the movement, avoid arching your back or flaring your elbows out to the sides, and use an appropriate weight that allows you to perform the exercise with good form and complete the desired number of reps.

4- Decline Press

The decline press is a variation of the bench press that targets the lower chest muscles. Here are the steps to perform a decline press: Adjust the bench to a decline angle of around 15-30 degrees. Lie on your back with your feet hooked under the footpads at the end of the bench and your head, shoulders, and buttocks in contact with the bench. Hold a barbell or dumbbells with your arms extended and palms facing forward. Lower the bar or dumbbells down until they reach the lower chest region while keeping your elbows at a 45-degree angle to your body. Push the bar or dumbbells back up to the starting position, squeezing your lower chest muscles as you lift. Repeat for your desired number of reps. It's important to maintain proper form throughout the exercise, avoid arching your back or flaring your elbows out to the sides, and use an appropriate weight that allows you to perform the exercise with good form and complete the desired number of reps. Additionally, it's recommended to have a spotter when performing heavy sets to help prevent injury.

5- Cable Crossovers

The cable crossover is an isolation exercise that targets the chest muscles. Here are the steps to perform a cable crossover: Set the pulleys on a cable machine to the highest position and attach the handles. Stand in the center of the machine with one foot in front of the other for stability. Grasp the handles with an overhand grip and step forward slightly to create tension on the cables. Position your hands so they are slightly above shoulder height, with your elbows slightly bent. Keep your feet planted firmly on the ground and your core engaged. Bring your hands together in front of your chest in a hugging motion, keeping your arms straight but not locked out. Slowly return your hands to the starting position, maintaining control and tension on the cables throughout the movement. Repeat for your desired number of reps. It's important to maintain proper form throughout the exercise, keep your shoulders down and back, and avoid rounding your back or arching excessively. Additionally, it's recommended to choose an appropriate weight that allows you to perform the exercise with good form and complete the desired number of reps.

Triceps Workout

1- Overhead Triceps Extensions

Overhead triceps extensions are a great exercise for building strength and size in your triceps. Here's how to perform them: Start by standing with your feet shoulder-width apart, holding a dumbbell or barbell with both hands. Raise the weight above your head, keeping your arms straight. Slowly lower the weight behind your head, bending your elbows as you do so. Continue lowering the weight until your forearms are parallel to the ground. Pause briefly, then slowly raise the weight back up to the starting position. Repeat for the desired number of reps. It's important to use proper form when performing this exercise to avoid injury. Keep your elbows close to your ears throughout the movement, and avoid swinging the weight or arching your back. Start with a light weight and gradually increase the weight as you become more comfortable with the exercise.

2- Triceps Kickbacks

Triceps kickbacks are a popular exercise for targeting the triceps muscles. Here's how to perform them: Start by holding a dumbbell in one hand with your palm facing your body. Stand with your feet hip-width apart and bend forward at the waist until your torso is almost parallel to the ground. Your upper arm should be parallel to your body, with your elbow bent at a 90-degree angle. Begin the movement by straightening your arm and extending it behind you. Keep your elbow close to your side throughout the movement. Pause briefly when your arm is fully extended, then slowly lower the weight back to the starting position. Repeat for the desired number of reps, then switch arms and repeat the exercise on the other side. It's important to use proper form when performing this exercise to avoid injury. Keep your core engaged and your back straight throughout the movement, and avoid swinging the weight or arching your back. Start with a light weight and gradually increase the weight as you become more comfortable with the exercise.

3- Triceps Dips

Triceps dips are a great exercise for targeting the triceps muscles. Here's how to perform them: Start by sitting on the edge of a bench or sturdy chair with your hands placed on either side of your hips, fingers pointing forward. Slowly slide your butt off the front of the bench or chair, supporting yourself with your hands. Lower your body down towards the ground, bending your elbows until your upper arms are parallel to the ground. Pause briefly at the bottom of the movement, then push yourself back up to the starting position. Repeat for the desired number of reps. It's important to use proper form when performing this exercise to avoid injury. Keep your shoulders back and down throughout the movement, and avoid flaring your elbows out to the sides. If you feel any discomfort in your wrists, try using parallel bars instead of a bench or chair. Start with a few repetitions and gradually increase as you become more comfortable with the exercise.

Related article: Chest and Tricep Bodyweight Workout