Chest and triceps are a classic training pair. Your triceps help with every chest press, so training them together saves time and builds a strong, balanced upper body. Here are the best chest and tricep exercises and a complete workout.
Quick answer: A good chest and tricep workout starts with a heavy press like the bench press, adds an incline press and a fly, then finishes with 2 or 3 tricep exercises like skull crushers, pushdowns and dips. Do 3 to 4 sets of 6 to 12 reps for each exercise.
Chest Exercises
1. Barbell Bench Press
The main chest builder.
- Lie on a bench, lower the bar to your mid-chest with elbows at about 45 degrees from your body, and press up. Use a spotter for heavy sets.
2. Incline Dumbbell Press
Targets the upper chest.
- On a 30 to 45 degree bench, press dumbbells up from your upper chest and lower slowly.
3. Flat Dumbbell Fly
Stretches and isolates the chest.
- With slightly bent elbows, open your arms wide and bring the dumbbells back together above your chest.
4. Incline Dumbbell Fly
Isolates the upper chest.
- Perform a fly on an incline bench.
5. Push-Ups
A bodyweight chest builder you can do anywhere.
- With hands slightly wider than your shoulders, lower your chest to the floor and push back up with your body straight.
Tricep Exercises
6. Skull Crusher
Works all three tricep heads.
- Lie on a bench and lower an EZ bar towards your forehead by bending your elbows, then straighten your arms.
7. Close-Grip Bench Press
A heavy tricep builder.
- Grip the bar at shoulder width and press with your elbows close to your body.
8. Tricep Pushdown
The classic cable tricep exercise.
- Push a cable bar or rope down with your elbows at your sides.
9. Tricep Dips
Works the triceps and lower chest.
- Lower yourself on parallel bars until your upper arms are about parallel to the floor, then press up.
Complete Chest and Tricep Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 6 to 8 |
| Incline Dumbbell Press | 3 | 8 to 10 |
| Flat Dumbbell Fly | 3 | 10 to 12 |
| Skull Crusher | 3 | 8 to 10 |
| Tricep Pushdown | 3 | 10 to 12 |
| Dips | 2 | As many as possible with good form |
Why Train Chest and Triceps Together?
- Saves time: Your triceps are already warmed up from chest pressing.
- Better recovery: Both muscles rest on the same days.
- Balanced development: Strong triceps help you press more on chest day, and vice versa.
Frequently Asked Questions
Should I train chest or triceps first?
Chest first. If you tire your triceps first, you won’t be able to press as much weight on your chest exercises.
How often should I do a chest and tricep workout?
Once or twice a week, with at least two days of rest between sessions.
How many exercises should I do?
3 to 4 chest exercises and 2 to 3 tricep exercises is plenty for one session.
The Bottom Line
Training chest and triceps together is efficient and effective. Start with heavy presses, add an incline and fly movement, then finish with skull crushers, pushdowns or dips. Train this combination once or twice a week and add weight or reps over time.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
