Chest and Tricep Workout: Top Exercises by ProSupps

Written by Pri Prunella
August 08, 2024

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No matter if you are a beginner workout enthusiast or an advanced gym-goer, understanding the proper techniques for weight training is crucial for building muscle with the correct form. This includes strategically pairing muscle groups to maximize results. In this blog, we will explore the benefits of training your chest and triceps together and provide routines to help you achieve your fitness goals.

Best Chest and Tricep Workout Routine

Whether you're using dumbbells or other equipment, the goal is to maximize strength and muscle growth by strategically pairing exercises. In this section, we'll focus on strength exercises specifically designed for a chest and tricep workout with dumbbells.

Strength Exercises for a Chest and Tricep Workout with Dumbbells

Both flat dumbbell chest presses and incline dumbbell bench press workouts allow you to target and engage your chest and triceps effectively. Read how to do both workouts and our tips on how to maximize the benefits!

(Image from Oxygen Mag)

Flat Dumbbell Chest Press

Sets/Reps: 4 sets of 8-12 reps

Primary Movers: Chest, triceps

Execution Steps:

Lie flat on a bench with your feet firmly on the ground and hold a dumbbell in each hand.
Position the dumbbells at chest level with your palms facing forward.
Press the dumbbells upward until your arms are fully extended, but do not lock your elbows.
Lower the dumbbells slowly back to the starting position, ensuring control and maintaining tension on your chest muscles throughout the movement.
Repeat for the desired number of reps.

Tips:

Keep your core engaged to maintain stability.
Avoid flaring your elbows too much to prevent shoulder strain.
Focus on squeezing your chest muscles at the top of the movement for maximum contraction.

(Image from Mens Health)

Incline Dumbbell Bench Press

Sets/Reps: 3 sets of 8-12 reps

Primary Movers: Upper chest, triceps

Execution Steps:

Set an adjustable bench to a 30-45-degree incline and sit on it with your feet planted on the floor.
Hold a dumbbell in each hand and rest them on your thighs.
Lie back and position the dumbbells at chest level, palms facing forward.
Press the dumbbells upward until your arms are fully extended, making sure not to lock your elbows.
Lower the dumbbells slowly back to the starting position, feeling the stretch in your upper chest.
Repeat for the desired number of reps.

Tips:

Maintain a slight arch in your lower back but keep your upper back and shoulders pressed against the bench.
Control the weight on the descent to maximize muscle engagement and prevent injury.
Squeeze your upper chest at the top of the movement for optimal muscle activation.

Hypertrophy and Isolation Exercises for Chest and Triceps

Alongside different workouts and meal plans to help you grow muscles, it is important to recognize the power of hypertrophy. This is when the size of muscle cells increase, resulting in muscle growth. This is achieved through certain training techniques seen below.

(Image from A Lean Life)

Dumbbell Skull Crushers

Sets/Reps: 3 sets of 8-12 reps

Primary Movers: Triceps

Execution Steps:

Lie flat on a bench with a dumbbell in each hand, arms extended directly above your chest.
Keep your upper arms stationary, and bend your elbows to lower the dumbbells towards your forehead in a controlled motion.
Stop just before the dumbbells reach your forehead, then extend your arms back to the starting position.
Squeeze your triceps at the top of the movement for maximum contraction.

Tips:

Keep your elbows tucked in to prevent shoulder strain.
Move the dumbbells slowly and with control to maximize muscle engagement.
Avoid locking your elbows at the top to maintain tension on the triceps.

(Image from Mirafit)

Triceps Rope Pushdown

Sets/Reps: 5 minutes non-stop

Primary Movers: Triceps

Execution Steps:

Attach a rope to the high pulley of a cable machine.
Stand facing the machine with your feet shoulder-width apart and grab the rope with an overhand grip.
Pull the rope down until your upper arms are parallel to the floor, keeping your elbows close to your sides.
Extend your arms downward, separating the ends of the rope at the bottom to fully contract your triceps.
Return to the starting position with control and repeat.

Tips:

Keep your core engaged to maintain stability.
Avoid using your shoulders or back to help with the movement; focus on isolating the triceps.
Maintain a steady, controlled pace to ensure continuous muscle tension throughout the 5 minutes.

Superset for Intensity

Supersetting involves performing two exercises back-to-back with minimal rest in between, targeting either the same muscle group or opposing muscle groups. This technique increases workout intensity, reduces overall workout time, and can enhance muscle growth and endurance.

(Image from Core Training Tips)

TRX Triceps Extension

Sets/Reps: 3 sets of 8-12 reps each

Primary Movers: Triceps, chest

TRX Triceps Extension Execution Steps:

Anchor the TRX straps securely and hold the handles with an overhand grip.
Stand facing away from the anchor point with your arms extended straight in front of you, body leaning forward slightly.
Bend your elbows to lower your body, keeping your upper arms stationary, until your hands are near your forehead.
Extend your elbows to return to the starting position, engaging your triceps throughout the movement.

TRX Triceps Extension Tips::

Maintain a straight line from your head to your heels by engaging your core.
Control the movement to avoid swinging and to maximize muscle activation.
Keep your elbows close to your head to isolate the triceps effectively.

Bodyweight Chest and Tricep Workout

Let’s be honest, sometimes we don’t have weightlifting equipment readily available to us. This is where using our own body weight comes into play. You can develop your chest and tricep muscle groups whether you are at home or on the go – no excuses! In addition to these exercises, check out ProSupp’s 8 Ideas for an Effective Upper Body Workout at Home for more ideas!

(Image from Hinge Health)

Push-ups

Variations: Standard, Close-Grip, Wide-Grip

Sets/Reps: 3 sets of 15-20 reps

Execution Steps:

Standard Push-ups:
- Assume a plank position with your hands shoulder-width apart.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push back up to the starting position, keeping your body in a straight line throughout.
Close-Grip Push-ups:
- Place your hands closer together, directly under your chest.
- Perform the push-up as described above, focusing on engaging your triceps.
Wide-Grip Push-ups:
- Place your hands wider than shoulder-width apart.
- Lower your body and push up, emphasizing the engagement of your chest muscles.

Tips:

Maintain a straight line from your head to your heels, engaging your core.
Avoid flaring your elbows excessively to prevent shoulder strain.
Control the movement to maximize muscle engagement and prevent injury.
If you are looking for other arm workout tips, check out our guide Sleeve Bursting Arm Workout!

(Image from Very Well Fit)

Tricep Dips

Variations: Bench Dips, Parallel Bar Dips

Sets/Reps: 3 sets of 12-15 reps

Execution Steps:

Bench Dips:
- Sit on the edge of a bench with your hands gripping the edge beside your hips.
- Extend your legs in front of you and slide off the bench, supporting your weight with your arms.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push back up to the starting position, engaging your triceps.
Parallel Bar Dips:
- Grip the parallel bars with your arms straight and body suspended.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push back up to the starting position, focusing on engaging your chest and triceps

Tips:

Keep your elbows close to your body to target the triceps effectively.
Maintain a controlled movement to avoid swinging and maximize muscle activation.
Engage your core to stabilize your body during the exercise.

Benefits of Combining Chest and Triceps Workouts

Incorporating combined chest and triceps workouts into your fitness routine offers several advantages such as:

Maximizes muscle growth and strength
Promotes balanced upper-body development
Enhances workout efficiency
Improves performance in key exercises
Prevents injury and supports long-term fitness progress

By integrating these principles into your training, you can significantly boost your physical capabilities and maximize the effectiveness of each workout, leading to improved overall fitness and well-being. For an extra edge, explore ProSupp’s pre-workouts, proteins, and other quality muscle growth supplements to support your fitness journey and muscle growth.

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