Easy Step To Bigger Chest And Triceps Workout At Home 2021

 Chest And Triceps Workout At Home

Explain these topics big chest and triceps workout at home, how to work your chest and triceps together, sample chest and triceps workout, best chest and triceps workout for mass and strength, why you should train chest and triceps together Must, Advanced Chest, Shoulders, and Triceps Workout.

bigger chest and triceps workout at home

best chest and tricep workouts

Let’s get straight into the workout…

  • Push-Ups (REPS: Failure • SETS: 3)
  • Bench Press (REPS: 6–8 • SETS: 4)
  • Dumbell Press (REPS: 10 • SETS: 4)
  • Pec Fly (REPS: 14 • SETS: 4)
  • Dip (REPS: Failure • SETS: 3)
  • Skull Crushers (REPS: 6–8 • SETS: 4)
  • Overhead Extensions (REPS: 10 • SETS: 4)
  • Rope Pushdown (REPS: 14 • SETS: 4)

Change Weight In Correlation With Rep Range: Less Reps = More Weights

How To Work Your Chest And Triceps Together

Now that you know why you should be working your chest and triceps together, here's how to do it.

act on compound motions first

Compound exercises mean that it uses multiple muscle groups to execute a single movement, as opposed to isolated ones that only use singular muscles.

Compound movements should always be your first priority in a training session and then after that, you can focus on individual exercises to further develop your strength or bodybuilding.

The order in which you do your exercises definitely makes a difference in the results you generate.

According to this study, the movements you do at the beginning of a workout, in the middle or at the end, are the ones that will give you the most benefits.

So, before moving on to your secondary stuff, hit your compound movements first and those for the muscle group you want to improve..

Chest And Tricep Exercises


Chest And Tricep Exercises.jpg


Here's a list of compound activities that use both your chest and triceps. Remember, these are what you want to do at the beginning of your training session so that you can optimize it and get the best results.


The bench press is one of the three major lifts (including the squat and deadlift). This is a chest major movement that also uses your triceps, shoulders and core. It is also a flexible exercise in which you can use a variety of equipment, depending on what you have. The main one is the barbell, however, it works with dumbbells and even resistance bands.

For the bench press, lie on the bench with your back to a bench with the barbell on a rack above you. Your feet should be a flat on the floor. Unlock the bar and make sure you're holding the barbell directly above you in an overhand grip. It's up to you how wide you want your hands to be. Some people prefer a shoulder-width grip, while others prefer a wider grip. Your arms should be extended and straight. If you're using dumbbells, the same principle applies -- hold them with your arms straight above you. Breathe in while sucking your belly. Slowly lower the barbell / dumbbell to your chest. Once you touch the bar to your chest, return to the starting position. Try to make it (explosive as possible).


It's similar to a barbell bench press, except you're lying on an incline. The aim is to further activate and engage the chest, specifically your upper chest muscles. Lie on a bench set at a 45-degree incline. Your upper body should be higher than lower. Feet flat on floor, dumbbell in each hand, palms facing up. Hold the dumbbells just above your chest, your elbows bent and your wrists above them. Brace and push up until the dumbbells are in line with your arms overhead. Slowly lower the weight to the starting position.


This compound exercise works more of your triceps and shoulders than your chest, although you will still be activating and engaging your upper pectorals while executing the movement. You can do this exercise standing or sitting as per your preference. Whichever method you choose, make sure you are upright with a dumbbell in each hand. They should above your shoulders, on either side of your ears. Your elbows are under your wrists and your feet are flat on the ground.

Brace by breathing into your belly. Make sure your core is engaged as this will prevent your back from overarching. Press the dumbbells up until your arms are straight and locked. Slowly, bring them back to starting position.


Push ups are a great way to target both your chest and triceps. They can be done without any equipment and can be changed to make it more challenging or easier for you depending on your level. Start in a high plank position. Your arms should be extended, approximately shoulder-width apart. Squeeze your core and begin to bend at the elbows, bringing your chest toward the floor. Make sure your body remains in a straight line though. The angle at which your elbows bend also makes a difference in whether the push up is more effective on the chest or the tricep is dominant. If it's at a 45-degree angle, it's more pec engagement. If it is closer to your body, then the emphasis is on the triceps. Once you are close to the floor in a parallel line, push yourself back to your high plank starting position.

Isolated Chest Exercises

If you want to further develop your chest and isolate this area, here are some moves you can do on the chest and triceps day after your compound movements.


It's a great one that uses mostly your pecs and minimal equipment. All you need flat surface and a pair of dumbbells Lie on a flat surface, whether it's the floor or a bench. Hold dumbbell in each hand above you. Your palms should be facing each other, but the dumbbells should not touch. If you are on the floor, bend at the knees so that your feet are flat on the floor. Open your ar and lower the weight slowly MS on both sides. Go as far as is convenient, but don't worry about going too deep. The magic happen at the top of the exercise, not the bottom. Then, engage your pecs and bring the weights back as they came, back to the starting position. Really squeezing them is where the chest advantage comes in so make sure you squeeze. When they reach the top, save not to touch the weights together. Stop when there is about an inch or two between them. Then, repeat.


This chest exercise requires a cable machine. Attach the handle of the stirrer to the cable dispenser. Adjust the pulley to the highest level of the machine. Grab a handle with each hand. Your arms should be slightly bent and outstretched—they shouldn't be completely straight. For balance, keep one foot slightly in front of the other. Brace your core and engage your pecs. Then, begin to pull the handle down and down both sides of your body simultaneously. Once your hands meet in the middle, they should be crossed. Slowly return to the starting position.

Isolated Tricep Exercises

Now, it's time to move on to exercises that focus on the triceps and only the triceps. These are great accessories to add after your compound movements if you still want to hit the back of your arms.



Rope tricep pushdown.jpg


A cable machine is also used in this exercise, this time using a rope handle. Adjust the pulley so that it is at a high level. Hold a rope in an overhand grip with one hand. Your upper arms should be planted neatly by your sides, elbows bent. Stand with your feet hip-width apart, knees bent slightly in line with your torso. Pull the weight down using only your arms. Separate the ropes further by bringing your left hand and the rope to your left and your right hand and the rope to your right. Your arms should be straight. Then, bring the ropes back together to the starting position.


For skull crushers, you can use a barbell or dumbbell in both hands. Lie on your back, on bench / floor. Hold your barbell or dumbbell with your arms straight above you. Without moving your upper arms, begin to bend at the elbows, slowly bringing the weight back up toward your forehead. Your elbows should be facing inwards. When it's about an inch from your forehead, stop and bring the weight back to the starting position. Your forearms should not move the whole time.

Sample Chest And Tricep Workout

Infoworkout You have great workouts that will target your chest and triceps. However, to help you get started, here is a sample workout you can do that trains your chest and triceps. Bench press (with a barbell or dumbbells): 3 sets of 5-8 reps Dumbbell Shoulder Press: 3 sets of 8-10 reps Cable Crossover: 3 sets of 10-12 reps Rope Triceps Push down: 3 set of 10-12 reps


Today we will reveal the best chest and triceps workouts for both strength and muscle mass. Both workout routines are divided for beginners and advanced lifters.

Each workout routine will show you how to perform the exercise and how many reps to do.

It is for both beginners and advanced lifters that it is essential to follow a good workout guide to achieve optimum muscle mass and strength.


Training the chest and triceps together is something bodybuilders have been doing for decades. The reason to train those muscle groups together is very logical. When you perform a chest exercise, such as the bench press, you are automatically activating your triceps in the process. It does the same thing for your back and biceps. When you do pull-ups, you will activate your biceps. Therefore, many lifters prefer to train them together because you are already working them.

Some people prefer to do different splits like biceps with chest and triceps with back. His theory is that he still has a lot of energy left for the bicep muscles when training the chest.

So they could lift heavy weights. However, this is a personal preference. I like to train triceps while doing chest and biceps during my back and biceps workouts.


First, we'll show you the best chest exercises to gain optimal muscle mass and strength. It is important to tell you that we strongly believe in training your chest first before the triceps. This is because your chest muscles will require all of your energy and will most likely be heavy for the muscles to train and gain.

It is important to note that we will divide our chest exercises into 3 methods.  full (upper / lower) chest.

The chest muscle is also known as the pectoral is  strength and is part between the pectoral is small and the pectoral is major. You also have an upper muscle known as the clavicular head.


Below you will find 4 exercises that are very easy, safe and effective for optimum gains of chest muscles.

A quick note: If you are a beginner, always be sure to start slow and ask your doctor if you are capable of doing this exercise.


The most common, simple and effective exercise for optimum chest gains is the bench press. This is a very neutral practice that has been going on for years. Some people like to replace it with dumbbells, but it's 


essentially the same idea

This exercise is one of the best chest planner as it quarry the entire chest and not just the upper or lower chest. In the process, you'll also use your triceps and a little bit of your shoulder, but this is inevitable.

The bench press is also a 'strong man' movement. You must have noticed that many strong men do this exercise as heavy as they can. Current afire, the world record bench press is 349.27 kg (770 lb).

However, if you want to gain muscle, you need to be in the 6-12 rep range.

Some people do not like this exercise because it can injure their rotator cuff. Hence it is highly recommended to do proper rotator cuff warm-up before doing bench press.

It is also good to note that if you are going for a life of heavy weight, always make sure that someone identifies you. Many people have been injured in the fall of the bar.

Dumbell Bench Press


aim the whole chest

full range of motion

lets you lift heavy


high pressure on the rotator cuff

Dangerous without a spotter

sets the repetition

3 8-12 



The incline bench press's is essentially the same exercise as the regular bench press, however, this time the bench  at a 15-30 degree. This will make sure your body is targeted the upper chest muscle, which is also known as the clavicular head.

Most people like to use the 30-degree bench. If you go higher, you will quarry your shoulders more. It's advised not to take it high than 45 degrees. Bodybuilders love this exercise because this is targeting the upper chest muscle, which is essentially the difficult to gain muscle strength at.


You could do the same exercise with dumbells, which is the same grouping. However, you have a small bit more control of both shoulders and makes it safer for your rotator cuffs.

It's advised to stay in the 8-15 rep range for optimal muscle activation.

Just like the consistent bench press, it's advised to ask someone to spot you if you are going to life heavyweights.

I would not advise using this exercise in the 1-3 reputations range. It could give lots of stress on your shoulders, and actually, your shoulders could take most of the workloads, It's mean you are not adequately activating your chest muscles.



  • Target the upper chest
  • Full range of motion


  • High stress on the rotator cuffs
  • Dangerous without spotter




The cable cross-over is a perfect replacing exercise for the dumbbell fly. It essentially make you do a fly with cable making it an ideal exercise that targeted the chest muscle.

The great thing about the cross-over is that you can target the chest in 3 different ways. You can either pic to focus on the whole (upper & lower) chest muscle.

Many bodybuilders like doing this exercise as a 'pump' or finish exercise because it will give you a great pump if done right.


When run the cable cross-over exercise it's very important to mention that you get a good stretch in the muscle. This will make sure you are hire every muscle fiber.

The reason why many bodybuilders like to use this exercise as their last exercise is that you are not able to go heavy. If you end up doing it very heavy you can get insure yourself lovely bad.

If your gym does not have a cable crossover you could always use  pec fly. This is basically the same exercise, however, you are not as flexible as the cable crossover.



Multiple varieties to target the entire chest

full range of motion

Good Finnish Exercises to Pump


If done wrong, can injure the rotator cuff

sets the repetition

3-5 10-15  


Chest dip is an amazing chest exercise that mainly focuses on the lower chest. This is primarily a bodyweight exercise but you can also use weights to increase the workload.

This exercise can be done with various different machines, but will only require 2 simple bars where you can bend.

This is a bodyweight exercise similar to pull-ups and is very easy to do. While doing this exercise, it is very important that you focus on your chest and not on your triceps or shoulders.


Chest dips are an ideal exercise if you are going to train chest and triceps on the same day as you will be very active on your triceps as well.

 Chest and Triceps Beginner Workout to Build  Fast Muscle



  • 1. DB Chest Press Variation 5 set x 10 (3-5 Variation)

  • 2. DB Fly
  • 3 sets x 10

  • 3. Push ups
  • 100-200 reps as soon as possible


 Close-Grip Press 3 Sets x 10 Press

2. BB Skull Crusher

3 sets x 10

3. Bar-Cable Pushdown

3 sets x 10 reps


Burn fat and build lean muscle with this brutal high-rep workout.

With summer still in place, priming your arms and chest for the beach is a top priority. So how can one enlarge their upper body and get ripped for the skin-highlighting opportunities that hot weather brings?

The answer is simple: Huge sets and lots of reps. This type of workout not only helps in building lean muscle mass, but also burns big time fat thanks to the aerobic element. As a result, if you're able to work out all the reps in this upper body blasting routine, you won't have to do much cardio.

The chest and triceps workout below is the one that will lead you to a chiseled, muscular body. I pre-exhaust the secondary muscles so that when I do chest exercises, it really works on the primary muscle group.

The amount of weight indicated for the tilt press below is what I currently use. Whatever weight you choose to go with, make sure it is one that will allow you to maintain good form throughout the set



  1. Close-Grip Triceps Pushups on Bosu Ball, Flat Side Up (60 second)
  2. Triceps Kickback with a Resistance Band (2 minutes)
  3. Seated Hammer Strength Incline Press
  4. *First 2 sets on the Hammer Strength Incline Press are 40 reps at 160 lb. The last set is a drop sets:
  5. 10 x 250 lbs.
  6. 20 x 160 lbs.
  7. 30 x 70 lbs.
  8. Wide Grip Push-ups on a Bosu Ball (1 minute)
  9. Tricep extension above head with resistance band (1 minute)
  10. Complete three rounds of Exercises 1 through 5 as a circuit.
  11. .


  1. Seated Tricep Pulldown (50 reps on each side)
  2. Reject push-ups on a fitball, resting feet on a slightly elevated platform (1 minute)
  3. Tricep Bench Dips (2 minutes)

  4. Complete two rounds of the exercises as a circuit.

When I completed this circuit, my triceps were dead—I hardly had the strength to keep myself steady and upright in the push-up position. Because my triceps were so tired, I was forced to focus on my chest. give it a go. I guarantee it will give you a great workout.

Advanced Chest, Shoulders, and Triceps Workout

Perform These Exercises

Begin with a warm-up of 5 to 10 minutes of light cardio (walking in place, etc.).

Practice in each tri-set, rest for 30 or more seconds and repeat.

For a more demanding workout, repeat each tri-set 1-3 times.

To scale back, whole each tri-set 1 time.

Be sure to choose a weight that will make the final set challenging without sacrificing your form.

Tri-Set 1

Tri-set 1 includes drop set push-ups, overhead press and close grip bench press.

drop set push-ups

For these push-ups, you'll go from start to finish a series of drop sets. Go through each set, performing push-ups on your knees or toes. Take some rest in between each set. Do as many sets as you can and don't worry if you can't complete it.

Sets 1:16 Push-ups

Set 2: 14 Push-ups

Set 3: 12 Push-ups

Set 4: 10 Push-ups

Set 5: 8 Push-ups

1.5 Overhead Presses

Bend the elbows, hold the weights (like a goal post) near the ears in both hands.

Press the weight up, lower back down, and then push the weight up and down in half. He is a representative.

Continue alternating one full rep with half reps for 12 total repetitions.

1.5 Close Grip Bench Presses

Lie on a bench or step and hold a heavy barbell just over the ribcage, hands close together (just inside the shoulders).

  • Press the weight up over the ribcage, lower the mass down, and then press half-way up. That's one rep.
  • Continue, alternate 
     a full rep with a half rep for 12 total repetitions.

For a harder workout, repeat this tri-set. Otherwise, move on to the next tri-set.


Tri-Set 2

Tri-set 2 includes bench presses, Arnold presses, and skull crushers.

Bench Presses

Lie on a step, bench, or floor and hold a heavy barbell a few inches above your chest.

Keeping the torso engaged, exhale and push the weights up without locking the elbows.

Lower the weight until it is just above the chest.

Repeat for 12 reps.

If you don't have a barbell, feel free to use dumbbells.

Arnold Presses

Sitting or standing, bend the heavy weights at the elbows, palms facing the chest.

Turning the palms outward, press the arms above the head.

Lower the lower back, rolling the hands back to the starting position.

Repeat for 12 reps.

Skull Crushers

Lie on a bench and hold a medium-heavy barbell in a narrow grip ( shoulder-width ).

Start with bar directly above chest, palms out.

Bend elbows and lower weight toward head, stopping when elbows are at 90 degrees.

Push the weight back up.

Repeat for 12 reps.

For a tougher workout, repeat this tri-set. Otherwise, move on to the next triangular set.


Tri-Set 3

 3 include incline chest press ,Reverse Flies

 and one-arm triceps push-ups.

Incline Chest Press

Lie on an incline bench or on an incline step (as shown) and start with a heavy weight in each hand directly above chest, palms out.

Bend the elbows and lower the arms until the elbows are just down the chest.

Press the weight back up without locking the elbows.

Repeat for 12 reps.

Reverse Flies

Hold medium-heavy dumbbells and begin seated, bent over with arms hanging down and weights under the knees.

  • Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent.
  • Repeat for 12 reps.

One-Arm Triceps Push-Ups

Lie on your right side with knees bent and hips relaxed. Wrap the lower arm around the waist and place the left hand on the floor in front of you.

Contract the triceps to push the body up and down while straightening the left arm as far as possible without locking the elbow.

Lower the body until the arm brushes the floor and continue for 10 reps before switching sides.

For a tougher workout, repeat this tri-set. Otherwise, move on to the next triangular set.

Tri-Set 4

Tri-set 4 include incline flie, incline front raises, and one-arm triceps extension.

Incline Flies

Lie on an incline bench or on an incline step (as shown) and start with a heavy weight in each hand directly above chest, palms facing each other.

With a slight bend at the elbows, lower the arms out until they are at or just below shoulder level.

Keeping elbows bent, squeeze chest to pull arms back. assume that you are hugging a tree.

Repeat for 12 reps.

Incline Front Raises

Sit on the ball and step forward into an incline position with medium weights.

Keeping the arms straight and palms facing each other, raise the arms to shoulder level.

to lower.

Repeat for 12 reps.

One-Arm Triceps Extensions

Lie on left side on ball with knee down for support.

Hold medium weight in right hand, arm straight up, palm facing out. Bend elbows and lower the weight behind your head to about 90 degrees. Squeeze the triceps to straighten the arm

Repeat for 12 reps before switching sides.

For a tougher workout, repeat this tri-set. Otherwise, move on to the next triangular set.


Tri-Set 5

Tri-set 5 include chest press with one arm flie, clean and press, and tricep dips.

Chest Press With One Arm Flies

Lie on a bench or step and hold heavy weights with arms over chest.

Bend the elbows and lower the weight just behind the chest.

Press arms up and at the top of the movement, turn palms inward and lower right arm into chest fly.

Bring right arm back up, turn palms out and do another chest press.

At the top of the movement, turn palms inward and lower left arm into chest fly.

Continue with Chest Press and Chest Fly (alternating arms for each fly).

Do a total of eight reps (one rep includes the flies on both sides).

Clean and Press

Start with weights in front of thighs, palms in.

Raise the weights to chest level (almost like a straight line) and in one smooth movement, curl the elbows down and lift the weights up so they are over the shoulders.

Press the weights up and lower back down, flipping arms back to straight line position and lowering down.

Repeat for 12 reps.

Triceps Dips

Sit on a chair or bench and balance on your arms, step back in front of the step with legs straight.

Bend the elbows and lower down, lowering the shoulders until the elbows are bent at 90 degrees.

Push back up.

Repeat for 12 reps.

For a tougher workout, repeat this tri-set.

Chest and Tricep Bodyweight Workout

Triceps and chest are the muscles most people would like to work on. Training these muscles simultaneously is also efficient because calisthenics are exercises in which you target both muscles. In this blog you will find an in effect chest and tricep bodyweight workout. Yannick put together his 5 favorite chest and tricep bodyweight exercises.

This workout is for everyone from beginner to advanced. The workout consists of 3 chest and 2 triceps exercises. Many people think that weightlifting is necessary to increase muscle mass, but it is not true. Bodyweight training such as calisthenics is already enough to make your muscles grow. Implement this workout in your routine and you will definitely feel good burning and see more benefits. Read this blog and watch the tutorial video below to see which exercises are part of this workout. let's get started!

5 best exercises – Chest and Tricep Bodyweight Workout

Exercise 1 – The Push-Up

The first exercise is regular push-ups. Regular push-up is at the beginner level. Keep your feet on the ground and your hands shoulder-width apart. Now you can only do push-up movements. If you're at an intermediate level, you can take a box or your couch to put your feet on and decline push-ups. This makes it very difficult. Make sure your head is in a neutral position and look ahead. For this exercise, you have to do 4 sets of 8 to 12 reps. If you can do 12 repetitions of normal push-ups, you can move on to reduced push-ups.

"If you can do 12 repetitions on a normal push-up, you can move on to the decline push-up!"

Exercise 2 - Push-ups with one hand

The next exercise is the one-arm push-up. This is a one-sided calisthenics exercise, which is beneficial when you have a weak part of your chest. If you're at the beginner level, hold the bar between your chest. Keep your legs wide apart and start with a push-up movement. Place the hand you are not using on your back.

For intermediate exercises, you can use a box or your couch that is lower than the bar from a beginner level. Now you can come back to the same position with the bar and start the push-up movement. Be sure to do 4 sets for both arms of 8 to 12 repetitions, so do 8 sets total.

Exercise 3 - Ring Chest Fly
The next exercise in this chest and tricep bodyweight workout is the ring chest fly, which really burns your muscles. You can increase the intensity of the exercise by walking backwards. With this calisthenics exercise, you just extend both your arms and let your body come in front as you can see in the photo. Once your body is in upper of the rings, pull your body back by bring your arms back in front of you. This exercise will make sure give you a sick pump! For this exercise, you also have to do 4 sets of 8 to 12 repetitions.

Best Chest and Triceps Workouts for Building Muscle

Why Combine  Work Out Chest and Triceps

The triceps work hard during all press variations, so it makes perfect sense from an efficiency standpoint to hit them all in a single workout, maximizing the pump and moving your triceps at the same speed as your pecs.

However, John Rusin, D.P.T., C.S.C.S. (makers of Functional Strength Training System), says you can't randomly combine these two muscle groups. In particular, lifters should be careful about using supersets -- working two exercises back to back without rest -- because exhausting your triceps too early in the workout will limit your pressing strength.

"The golden rule of supersets is that they should outperform both movements," Rusin says, "not working to the detriment of both moves." The problem is that many people will superset a lift like the dumbbell bench press with the triceps pressdown, which exhausts both the pecs and the triceps to the point where neither muscle group works optimally. “In a pair of five supersets like this one,” says Rusin (which is typical in a brow split), “they are shot after two. So they end up with an amount of waste”—sets whose There's no real training effect. 

In short, if you're going to train the chest and triceps simultaneously, the road to victory is through straight sets of both chest and triceps exercises. That is, do all the work of your chest and then exercise your triceps. Still, the limited use of supersets -- especially late in the workout -- has a place for advanced lifters, which you'll see in the workout below.

Training the triceps in front of the chest is also out of the question.

"Every workout should be build around a KPI, or key performance indicator," Rusian says. "That's true whether you're train for the Olympics or general fitness." In the case of chest and triceps workout, the KPI would be a bench press or pushup -- a lift that you really need to get stronger over time to see progress. Working the triceps first will only limit your ability to perform those lifts with your best effort and focus, and with maximum weight. (Side note here: You may be more concerned about gaining bigger muscles than you can lift, but remember that gaining muscle is based on progressive overload—you need to drive muscle gains. For example, starting a workout with an exercise like heavy skull-crushers will not only limit your chest training, but can also lengthen your shoulders and elbows.

Plus, doing your pressing first makes the triceps easier to workout, warms up as a supporting muscle in your chest training and then ramps up to a finale where you hit the triceps with high reps and hit the gym. Pump with a monster arm.

"From a sequence understanding point , triceps training is well tolerated late in the chest and triceps workouts," Rusian says. "The triceps have achieved maximum blood flow by that point," and even if they're a little tired from locking your elbows when you exercise, "you can use less weight to get the teaching effect." According to Rusin, the main stimulus for growth triceps in a chest and triceps session is the pump you get, not the mechanical stress of lifting heavy weights.

In short: as long as you're doing presses, it won't take long to push your triceps to the max, and that's good news for your shoulders and elbows

.Chest and Triceps Anatomy

Chest and Triceps


- pectoralis major. The largest muscle in the chest, the pecs provides most of your pressing power by pulling the arms forward and across the chest. The pec major consists of three parts that are sometimes treated as separate areas—the upper, middle, and lower pecs—but they are all one muscle. That said, some exercises will emphasize one area over another in order to influence the development of the pecs.

- Pectoralis minor. Although it does not have the visual effect of the pec major because it is located beneath the large pec muscle, it serves a stabilizing function and aids in scapular movement. This dip is best trained with variations.

- serratus anterior. Place just below the pec major, these stabilizing muscle get their name from the particular that—on a lean, well-developed physique—they look like the edge of a serrated knife.


The Best Chest and Triceps Exercises

Below are Rusin’s picks for the most effective movements for each muscle groups (all of which he demonstrate in the workout's further down).

Best Chest Exercises

1. Pushup

"The one thing that gets forget, specially in old school bodybuilding circles, is the pushup," Rusin says. It may sound unnatural and old-fashioned, but Rusin says it's "unbelievable for not only chest strength, but full-body functional strength."

Unlike the barbell bench press, the pushup allows the shoulder blades to move freely, as they are not pinched by a bench. It adds a component of dynamic stability to the (back) side of the body – something that cannot be done through pure isolation moves such as flyes and cable crossovers, and helps to build a more functional chest and upper back. is. Most people treat pushups as a finisher, doing them for higher reps at the end of a workout to burn off their chests, but Rusin prefers to make them a priority. You'll get more out of the pushup, he says, if you load it up with chains, sandbags, or weight plates, and do sets of 5-15.

2. Dumbbell Bench Press

This top choice  for lifters of all stripes allows a full range of motion at the shoulders for maximum stretch of the pecs. This is great for building muscle, but the fact that dumbbell pressing also provides natural rotation at the wrist is important for long-term development and preventing injuries. Unlike pressing with a barbell, your joints can move along the path that's right for them, instead of your hands being pre-determined by the bar. "They're also great for building the mind-muscle connection," says Rusin. That is, your ability to focus on the muscles you are working to best activate them.

You can reap these benefits whether you're pressing on a flat bench, at a slight drop of 10-20 degrees (tuck a plate or two under the foot of the bench), or at an incline of up to 45 degrees.

3. Barbell Bench Press

It's a cliché, but Rusin says this time-honored measuring stick of upper body strength should be a mainstay of any advanced lifter's program, assuming you make some changes (and avoid shoulder pain). can do without it).

"People make the mistake they bench with the same grip on the same flat bench every time," says Rusin. You need some variety with your barbell benching to keep your chest develop and avoid overuse injuries. The slight incline and fall angles work wonders to increase the stress on the upper and lower parts of the pecs.

Change your grip frequently. "Most people will do well with a slightly narrower grip," Rusin says. "Think about where your grip is hardest, and move it about an inch on each hand." For most people, this will be with your index finger where the grunt meet the even side of the bar.

Rusin says beginners should change the way they bench each month. Advanced lifters can change this as often as every week.

Best Triceps Exercises

1. Rope Pressdown

This is the most popular triceps exercise, and also highly effective. However, many people lean on the weight and throw stones at it while extending their elbows. It uses the mass of the upper body to lower the handle and raise the weight, reducing the activation of the triceps. That's why Rusin suggests doing the pressdown from a kneeling position. "There's no hip participation and no movement," he says. "Kneeling below isolates the triceps more effectively." Another tip: Don't just push down. "Spring your fists apart to get a slight shoulder extension," says Rusin, which targets the long head of the triceps.

2. Overhead Triceps Extension

This move, performed with a cable pulley to head height or a band tied to a power rack, places maximum stretch on the long head of the triceps, which cross both the shoulders and elbows, making it an important stabilizer for both. is. Add.

3. Bench Dips

When performed at a typical dip station in which the body hangs between two bars and is supported only by the arms, it is natural to lean forward, placing most of the stress on the pecs and front deltoids. Dips on a single bench are also a poor choice because of the stress on the shoulders. Instead, Russin recommends setting up two flat benches parallel to each other -- just far enough apart to fit your butt between them -- and doing dips on each bench with hands, feet on the floor, and your spine straight. Vertically (see Advanced Workout, below).

"Other dip variations can really piss your shoulders below," Rusin says, "and it's a lot difficult  to control the position of the spine between the dip bars because there's no ground meet. But good things occure when The hands and feet are in constant contact." it's mean: All the tension is immediately on the triceps. If you need an external load to increase the difficulty, it's easy enough to set the weight plate directly on your lap.

Should I Do Many Chest and Triceps Exercises? 

Should I Do Many Chest and Triceps Exercises?

It takes volume to grow, but the total volume should be more than a function of frequency, or how many times a week you train, how many exercises, sets, and reps you can do in a single training session.

"This is where the bodybuilding split fails," Rusin says. “Because if you’re only hitting chest and triceps once a week, I can almost guarantee you’re never going to grow optimally. Once a week is a little more than just maintaining training.”

Chest and triceps training twice per week is a standard that should be followed by both beginners and advanced lifters. So if you train chest and triceps on Monday, plan to hit them again on Thursday or Friday. You can use the same exact routine, or employ a few variables in grip, angle, and exercise selection each session.

In contrast, training the chest and triceps more than twice per week—as some people do to get ready for "beach season"—is just begging for a joint injury. You don't have to do 20 different exercises for the muscle or hit it from every possible angle. Rather, Rusin says, "you need to be strong in KPI lift and you need to build in intelligent accessory volume."

To that end, beginners should plan to do four total chest and triceps exercises per session. higher-level lifters can aim for six to seven. Because of the triceps lifts being activated when pressing (and the fact that they are smaller muscle groups), you should generally work more chest than triceps exercises.

How Many Sets and Reps Should I Do?

For almost every chest or triceps exercise, Russin likes 3-4 work sets (the real work you do, not warmup sets). But the representative ranges fluctuate. If you're on your last set of the day you can go as low as 5 reps on the heavy press, and up to 15-30 reps for assisted work and isolation exercises—and possibly as high as 50 reps.

As you approach your working set on heavy lifts, Rusin prefers that ramp-up sets be in the same low-rep range that you would use during work sets. He urges people to resist the temptation to do more as the weight is lighter. For example, if you plan to use 90- or 100-pound dumbbells for a work set of 5 reps on the incline dumbbell bench press, you should warm up it by doing a set using a pair of 30 for 5. Should do, and then one set with 65 for 5 (do two warm-up sets, the bare minimum). The goal is not to fill the muscles with blood before a heavy lift; This is to train the movement pattern and prime your muscle fibers so that you can perform that pattern more fully when exposed to challenging weights. Strength coaches will usually refer to this as a "conduit"—and you want to find the best you can. Conversely, high-rep warmup sets will tire you out and reduce the amount of weight or reps you can handle on your main set of the day.

Beginner Chest and Triceps Workout Routine

Rusin likes to begin any chest session with exercise that warms up the shoulders and upper back. The face pull will help set your shoulders up for a strong, secure press, so don't skip it. After that, you'll train the chest with low and high reps to recruit a wider range of muscle fibers, and finish with a grueling triceps hit.

1. High-Angle Face Pull

Sets: 4 Reps: 15 Rest: 60 seconds.

Step 1. Set a cable pulley at head height or tie a resistance band to a power rack at the same height. If using cable, attach the rope handle to the pulley.

Step 2. Stand up straight and hold the rope attachment or band with both hands and pull it towards your face. Squeeze for one second in the fully contracted position, and then return to the starting position.

2. Dumbbell Bench Press

Sets: 3 Reps: 5–8 Rest: 60 sec.

Step 1. Lie on a level bench holding a set of dumbbells at your shoulders. Your palms can be toward your feet, or to your sides, if that feels better for your shoulders.

Step 2. Press up to full extension of your elbows, squeezing your pecs as you lift. Make sure that, as you lower the weight to the bottom position, you feel a stretch on your pecs at the bottom.

3. Loaded Pushups

Sets: 3-4 Reps: 10-15 Rest: 30-45 seconds.

Step 1. Come into pushup position with your hands shoulder-width apart and legs extended straight behind you at hip-width. Slightly bend your pelvis so that it is perpendicular to the floor and tighten your glutes and abs. Have a partner hold a weight plate, chain, or sandbag on your back for added resistance.

Step 2. Lower your body towards the floor, keeping your elbows by your sides as you descend.

Step 3. When your chest is an inch off the floor, press back up by extending your shoulder blades upward.

4. Kneeling Rope Clamp

Sets: 3-4 Reps: 15-30 Rest: 20-30 sec.

Step 1. Attach a rope handle to a cable station pulley. Grab the ends of the rope and kneel on the floor in front of the station.

Step 2. Keeping your elbows by your sides, extend your elbows and separate your fists from the bottom of the rep as you squeeze your triceps hard. Pause for a moment, and then lower the weight. Allow your elbows to move slightly at the top of the movement to put a strain on your triceps..

Advanced Chest and Triceps Workout Routine

More experienced lifters need to warm up even more thoroughly than beginners, so Rusin prescribes the first three-exercise Shoulder Blast first in the session to prepare your pressing muscles. Then it's on to some heavy benching and triceps supersets, which will fill the arms behind the back with blood.

1. Rusin Banded Shoulder Tri-set

This workout should take about 45 minutes to complete. Repeat any block of work to increase the length of the workout. Increase the weight selection to increase the intensity of the workout.

Equipment require: Kettlebell and medium to heavy dumbbells.


Warm Up: 15 Kettlebell Swings

Block One: Three sets of 15-20 repetitions

chest press

Bicep Hammer Curl

tricep overhead extension

Crunches: 30 repetitions


Block Two: Three sets of 15-20 repetitions

chest fly

bicep lateral curl

tricep skullcrusher

Kettlebell Swings: 15 Repetitions


Block Three: Three sets of 15-20 repetitions

chest sweater

bicep row

tricep press

Crunches: 30 repetitions

Block Four: Three Sets

Push Ups: 25 Repetitions

Tricep Dips: 25 repetitions

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