Chest and Tricep Workout -The Best Combination

Bench press to gain weight
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The chest and tricep workout is the best way to target the muscles in the chest and back of your arms. By doing both triceps and chest in a single workout, you can effectively train both muscle groups in one session. Doing both muscles at the same time, you can promote more muscle hypertrophy (muscle growth) in the chest and triceps by including exercises that target both of these muscles. As a result, the upper body’s muscle definition, size, and strength may all improve.

Chest and Tricep Workouts

Chest and tricep workout is the best combination to target the muscles in the chest and back of your arms

Chest Workouts

There are three types in chest, they are upper chest, middle chest and lower chest.

Upper Chest (Clavicular Head)

The term “clavicular head” is also used to describe this area of the chest muscle. The upper arm bone’s humerus receives it when it enters from the clavicle, the collarbone. The upper chest is the primary muscle group targeted by exercises that include shoulder flexions, such as incline bench presses and incline dumbbell flies.

Middle Chest (Sternal Head)

The sternal head refers to the center of the chest muscle. It starts in the sternum, or breastbone, and inserts into the upper humerus bone. Push-ups, dumbbell presses, and flat bench presses are exercises that target the middle chest.

Lower Chest (Coastal Head)

The costal head refers to the lowest portion of the chest muscle. It comes from the rib cartilage and lower sternum and inserts into the top section of the humerus. Exercises that target the lower chest include decline bench presses, decline push-ups, and cable crossovers.

Now let us see about the workouts of the Upper Chest, Middle chest and lower chest

1. Barbell Bench Press

chest and triceps
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Lie on a flat bench, grab the barbell with a grip slightly wider than the shoulder width, then lower it down to the chest and push it back to the starting position. Inhale while lowering the barbell and exhale when pushing the barbell back to the starting position. This is one of the heavy workouts and it can make you to lose weight also.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

2. Incline Dumbbell Press

Lie on an incline bench (set the angle to 30-45 degrees), take the dumbbell in each hand, lower the dumbbell to the chest and push back to the starting position. Inhale while lowering the dumbbell and exhale when pushing the dumbbell back to the starting position.

Do 4 Sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

3. Flat Dumbbell Flies

Lie on a flat bench holding the dumbbells in both hands above your chest, With a slight bend in your elbows, lower the dumbbells outs of the side in a wide arc until you feel the stretch in your chest and then return back to the starting position. Inhale while lowering the dumbbell and exhale when pushing the dumbbell back to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

4. Incline Dumbbell Flies

Lie on an incline bench (set the angle to 30-45 degrees), and take the dumbbell in each hand. With a slight bend in your elbows, lower the dumbbells outs of the side in a wide arc until you feel the stretch in your chest and then return back to the starting position. Inhale while lowering the dumbbell and exhale when pushing the dumbbell back to the starting position.

 Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

5. Push Ups

You can do push-ups in three positions. Incline pushups, decline pushups and flat pushups.

Incline Push-ups

Chest and tricep workouts

Take the bench, place the hands in the bench wider than shoulder width with your fingers pointing forward. Extend your legs behind you, ensure that your body forms a straight line and then lower your chest towards the elevated surface by bending your elbows. Keep your core engaged and maintain a neutral spine throughout the movement. Lower until your chest is close to the surface, then push through your hands to return to the starting position, fully extending your arms.

Flat Push-ups

Assume a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.

Decline Push-ups

Decline push ups

Place your hands slightly wider than shoulder-width apart on the elevated surface, with your fingers pointing forward. Extend your legs behind you, ensuring your body forms a straight line from head to heels. Lower your chest towards the elevated surface by bending your elbows. Keep your core engaged and maintain a neutral spine throughout the movement. Lower until your chest is close to the surface, then push through your hands to return to the starting position, fully extending your arms.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

Tricep Workouts

There are three muscles in your triceps they are the Long head, lateral head and medial head. Lets discuss about the three muscles now

Long Head

The long head is the largest muscle and the more visible head. It originates from the infraglenoid tubercle of the scapula (shoulder blade) and extends down the back of the arm.

Lateral Head

On the outside of the arm is where the lateral head is located. It comes from the posterior surface of the top half of the humerus (upper arm bone).

Medial Head

On the inner side of the arm is where you’ll find the medial head. It comes from the posterior surface, primarily, of the bottom portion of the humerus.

Now let us see about the workouts of the long head, lateral head and medial head.

1. Skull Crusher

Lying on an incline bench (set the angle to 30-45 degrees) with your foot on the ground and take EZ bar with an overhand grip. Now extend your arms straight on the top and slowly bring the barbell down towards your forehead till you feel your triceps stretched by bending your elbows. Inhale while lowering the barbell and exhale when pushing the barbell back to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

2. Close Grip Barbell Press

Lie on a flat bench, grab the barbell with your hands closer than the shoulder width and lower it down to your chest. Push it back again till you feel the pain in your triceps. Inhale while lowering the barbell and exhale when pushing the barbell back to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

3. Triceps Pushdown

Attach a straight bar or rope to the cable machine, stand facing it, now grab the straight bar or rope with an overhand grip. Push the straight bar or rope down while keeping your upper arms stationary and bring it back to the starting position. Push the bar down till you feel your triceps stretched. Inhale while lowering the barbell and exhale when pushing the barbell back to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

4. Triceps Dips

Tricep Dips

Use a dip machine, Start at the top position with your arms locked out and then lower your body by bending your elbows until your upper arms are parallel and then push yourself back to the starting position. Inhale while lowering the barbell and exhale when pushing the barbell back to the starting position.

Do 4 sets

1st Set – 15 counts

2nd Set – 12 Counts

3rd Set – 10 Counts

4th Set – 8 Counts

Advantages of Chest and Tricep Workout Combination

There are several advantages of doing chest and tricep workout combination

Efficient use of time

By doing both triceps and chest in a single workout, you can effectively train both muscle groups in one session. This makes you save more time and gives more effectiveness to the muscles so you achieve your goal very soon.

Balanced Upper Body Development

The chest and triceps are complementary muscle groups. Although the chest is generally in charge of pushing motions, the triceps are crucial for elbow extension. You can attain a balanced development of your upper body, improving overall strength and beauty, by training both muscle groups simultaneously.

Compound Movement

Exercises for the chest and triceps sometimes incorporate compound motions that work the shoulders and core in addition to other muscular groups. Due to the fact that they simulate real-life motions and enhance general strength and stability, these compound exercises offer a more thorough and functional approach to training.

Increased Muscle Hypertrophy

You can promote more muscle hypertrophy (muscle growth) in the chest and triceps by including exercises that target both of these muscles. As a result, the upper body’s muscle definition, size, and strength may all improve.

Chest and triceps workouts
Image by fxquadro on Freepik

The Bottom Line

Combining a chest and triceps workout has various benefits for the overall strength, appearance, and effectiveness of the upper body. You may accomplish a balanced development of your upper body, improve muscular activation and coordination, and promote muscle growth by focusing on various muscle groups simultaneously. Compound actions are incorporated into this combination workout to work a variety of muscle groups and build functional strength. Whether your objective is to enhance general fitness, boost strength, or both, combining a chest and tricep workout can help you get the results you want in the shortest amount of time possible. To get the most out of this workout combo, keep in mind to prioritize good form, gradually increase the intensity, and allow for enough rest and recovery.


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