A chest and tricep workout is a natural pairing. We've handpicked six exercises to maximise muscle activation and help you to progress as much as possible. Find out how to do them effectively, then have a go at our chest and tricep workout plan.


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  1. Chest
  2. Triceps
  3. 6 move chest and tricep workout

Chest

Flat bench press - 4x10

Start with your arms at right angles, facing the ceiling as you lay flat on your back on the floor, with a dumbbell in each hand. Extend your arms upwards until you’re almost at the point of locking, before slowly and carefully bringing back down and repeating. The best form for this is to be around the height of your highest ab muscle to make sure you’re using your pecs, squeezing your shoulder blades together as you push out.

Man performing a dumbbell bench press chest exercise

Incline push up - 4x20

The basis behind it is to have your body on an upward angle and push. That way, your hands are placed on something higher than your feet, and then simply performing a push-up changes the contraction entirely. There are other variations you can take in order to make the workout as hard or as easy as it needs to be, but choose whichever works best for you.

Man performing an incline push up

Dumbbell pullover - 4x8

The best way to perform the dumbbell pullover is lying on a bench with a weight that you know that you can use safely and properly. This is an exercise that can have a few complications if you don’t get it right. Extend your arms flat above your head and contract your pecs as you raise your arms until the weight is straight in from of you, and slowly return back to the start. The constant tension will give you incredible activation.

woman performing a dumbbell pullover in the chest and triceps workout

Floor flys - 4x8

As you lay on the floor with dumbbells in hand and arms to your sides creating a T position, raise and bring them together until they meet in front of you, and return down. Try not to build momentum, and keep a slight bend in your arms to prevent injury.

Man performing dumbbell pec flyes

Triceps

Dumbbell extensions - 4x10

With the weight in hand and held behind your head, you need to contract your triceps to lift the weight directly upwards, whilst trying to keep your elbows as still as possible to ensure that you’re using solely your triceps, and coming slowly back down.

Man performing tricep extensions

Tricep pushdowns - drop set 20, 16, 12, 8

To perform a tricep pushdown, pick a weight that's relatively consistent to the previous exercise. Pivot your elbows in place so that only your triceps are involved, rather than putting in any extra effort from anywhere else, and push the bar down until your arms are fully extended. Feel free to substitute this one with kickbacks if cables aren't an option.

Man performing tricep push downs to finish chest and triceps workout

6 move chest and tricep workout

The compound exercises within this chest and tricep workout require fewer sets and fewer reps, so that you can complete the workout without being too fatigued to isolate your triceps at the end. This will help you to focus on your form, making sure that you don’t injure yourself.

ExerciseSetsReps
Bench press410
Decline push Up420
Pullover48
Flys48
Extensions410
Push downs520, 16, 12, 8, to failure

As with all of our workouts, it’s essential that you properly warm up and cool down. Stretching your chest and triceps is important for both. This should help to reduce any soreness, and make sure that your muscles are in a good state both before and after the workout.

The chest and tricep workout is extremely taxing, and should always be done carefully. Practise your form, make sure you stay hydrated, and always leave 48 hours between workouts for the same muscles. Good luck!

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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.