Chest and Triceps Workout Updated (2020)
Are you looking for an effective way to get bulging pecs and ripped triceps? You have come to the right place!
I have picked and categorized some of the best exercises for your chest and triceps workout, have a look:
Upper Chest Workout
If you’re looking to build more thickness and strength in your chest, then start your upper chest workout with these exercises.
1. Dumbbell Pullover
- Lie down on a bench with your back, head supported and your feet down on the ground.
- Hold a dumbbell with both of your and extend it above your head.
- Maintain a slight bend in your elbow, slowly lower the dumbbell in the backward direction till your elbows aligned with your ears.
- When you have stretched as far as possible without bending your elbows, flex through your chest to reverse direction to bring the dumbbell back.
- Start with a plank position and place your feet together.
- Keep your hands flat on the floor and extend your elbows.
- Keep your abs tight and lower yourself by bending your elbows until your chest touches the ground.
- Press through your palms until your arms are straight again.
3. Incline Dumbbell Flye
- Lie on a bench set to a 30 to 45-degree angle with your feet down on the ground.
- Hold a dumbbell in each of your hand with a nice grip, and extend both of your arms above your face, maintaining a little bend in your elbows.
- Slowly lower down the dumbbells to your sides.
- Stop when your elbows come shoulder level and reverse the whole motion.
Lower Chest Workout
These exercises hit your lower chest and other different muscle groups.
1. Dumbbell Bench Press
- Lie on a bench with your feet on the ground.
- Hold a dumbbell in each of your hand just outside your shoulders.
- Press the dumbbells in an upward direction toward the ceiling, stop when they come to a bit distance away from each other above your upper-middle chest.
- Bend your elbows to lower the weights back slowly to its position.
2. Pec-Deck Flye
- Sit with your lower back on with the pad and your feet down on the ground.
- With your elbows at 90-degree angles and forearms flush against the pads, move both of your arms a bit forward to disengage the weight.
- Engage your muscles to bring the handles out in an arc until they meet together in front of your body.
- Squeeze hard and slowly return to the start, stopping when your upper arms are even with your torso, and repeat.
3. Decline Bench Press
- Lie down on a decline bench.
- Support your torso from your head to your hips, bending your knees and harness your feet behind the roller pads.
- Grasp the bar with a big and strong grip.
- Bend both of your arms and slowly lower down the bar toward your lower chest.
- When the bar comes to the chest level, extend your arms, and elevate the bar back to the previous position.
4. Offset Press-Up
- Get in a press-up position with one hand elevated on a stable surface.
- Keep your core engaged, bend your elbows to lower your chest, and keep your elbows close to your sides.
- Then press back up to go to the starting position.
- At the end of the set, switch hands and do the same number of reps again. Brace your abs and squeeze your glutes to keep your entire torso stable to make the most of each rep.
- You can place your feet slightly further apart than in a normal press-up to make the move easier.
Chest Back Workout
Your chest and back are major muscle groups and these exercises can help you hit both of these muscles at once.
1. Straight-Arm Dumbbell Pullover
- Stand up on a bench and place a dumbbell.
- Lie perpendicular to the bench with your shoulders lying down on the surface.
- Your legs bent with feet firmly on the floor and hips should be below the bench.
- The head should not be resting on the bench.
- Grasp the dumbbell with your hands and hold it straight above your chest.
- Now bring the dumbbell back to the previous position using the arc and breathe out as you do this movement.
- Hold the weight on the starting position for a moment and repeat the motion for as long as you can.
2. Back Extensions
- Lie with your face down on a bench and tuck your ankles correctly under the footpads.
- Adjust the upper pad so your upper thighs can lie flat across the whole pad, leaving enough space for you to bend your waist without any problem.
- Keep your body straight and cross your arms behind your head or in front of you.
- Start bending forward gently as far as possible and keep your back flat.
- Breathe in as you do this.
- Keep moving in the forward direction until you feel a long stretch and can no more keep going without rounding your back.
- Slowly raise up your torso back to the previous position as you breathe.
- Repeat for some appropriate amount of repetitions.
3. Cable Crossover
- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of a straight line between both pulleys while pulling both of your arms together in front of you.
- Slightly bend your elbows in order to avoid stress at the biceps and extend your arms to the side.
- Inhale in as you perform this part of the movement.
- Return your arms back to the starting position as you exhale.
- Hold for a second at the initial position and repeat the movement for as long as you can.
4. Triceps Dips
- Use parallel bars or two flat parallel surfaces you can dip between.
- Grab those bars or place hands on the surface and hold your body’s weight.
- Bend your knees so you don’t touch the ground.
- Lower your body and keep your elbows pointed out slightly until you feel a little stretch in your chest.
- Be careful not to go too much down.
- While breathing out, contract your chest to bring your body back to the initial position.
Chest and Triceps Workout for Women
Strength training is not only for men, but there are also plenty of exercises for women to do at a gym or at home.
1. Bridge with Chest Press
- Lie down on your back, bend you’re your knees and place your feet flat on the ground.
- Lift your hips up so your body forms a line starting from your knees to shoulders.
- Hold a dumbbell in each of your hand, and extend both of your arms in an upward direction.
- Bend your arms and lower them slowly to the side until your elbows almost touch the floor.
- Slowly reverse the motion and return to starting position.
- Complete as many repetitions as possible.
2. Plank with Rotation
- Start with a simple plank position, extend you and place your hands directly under your shoulders.
- Slowly lower your left shoulder and place your forearm and elbow on the ground.
- Start rotating your body and come into a side plank, stack both of your legs on top of each other.
- Extend your right arm upward and rotate your body back to center, pressing your right hand into the ground, then the left hand.
- Return to the initial plank position.
3. Triceps Press With Resistance Band
- Hold on to both ends of the resistance band and step onto the middle of it with both of your feet so your ankles are under your hips.
- Lean forward a bit and bend at your hips. It is fine if your knees are a little bent.
- Bend your elbows back and focus on pulling both of your shoulder blades together.
- Hold onto the band and then slowly straighten your arms. Your palms should be facing up.
- Go gently as you return your arms to the bent elbow position.
- Adjust the length of the band according to your own choice.
4. Lying Triceps Extension
- Start by lying down on your back and grabbing a set of dumbbells.
- With one dumbbell in each of your hand, straighten up your arms above your chest, and make sure your elbows are not locked.
- Slowly lower both of the arms toward your forehead and bend your elbows at 90 degrees as the dumbbells reach the mat.
- Aim to lower your dumbbells so they are on both sides of your head, elbows bent and pressing in toward your head.
- Lift arms back up to starting position.
Chest Workout at Home
This is a full chest workout to do at home, do three sets of the following exercises.
- 10 regular push-ups
- 60-second star jumps
- 10 incline push-ups
- 60-second star jumps
- 10 decline push-ups
- 60-seconds star jumps
- 5 regular push-up with time under tension
- 30 mountain climbers
There are many chest workout programs and triceps workout for men and women to get those perfect pecs but they are only effective if you do it correctly. You can do chest and triceps exercises at the gym if you want, otherwise, you can hire a trainer for an ultimate chest workout at home.
Training also helps your mind and overall body and if you want to make it better, work on your physical as well as your mental health to get your life on the right and healthy track. Make sure to follow a proper diet, get a good night sleep, stay hydrated, and stay away from stress.