The Best Chest and Triceps Workout for Upper Body Development

Are you struggling to build a bigger chest or find a better pull-up workout plan for massive mass and pump? Your search ends here, In this guide, I cover the most effective yet best chest and triceps workout.

Training both the chest and triceps is always the best to tone up the upper body and gain maximum strength.

What are the Benefits of Two Exercises in a Single Day?

Working out twice a day benefits in the following ways like

1. Helps to increase blood flow
2. Build physical activity
3. Maintain healthy weight
4. Improves overall performance
5. Build strength
6. Increases your fitness level

Also, in order to build muscles, you need to SHOCK your MUSCLES. To develop your muscles you should change your workout pattern every 10-12 weeks so that you Shock your muscles and will gain maximum results.

This is why push and pull workouts gained so much popularity, the more you hit body parts in a day will result in better muscle pumping, better muscle activation, and better muscle growth.

Best Chest Workout – Best Chest and Triceps Workout

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It is always important to train bigger muscles than any this is why I have taken the chest as a primary workout.

Bigger muscles need more consideration for instance more energy, a relaxed mind, and a bit of a warm-up.

As shown in the picture our chest and their exercises are divided into three sub muscles groups | UPPER, LOWER, and INNER.

As a beginner, you do not need to do all the exercises as shown in the image.

Let’s get started,

1. Incline Bench Press – Best Chest and Triceps Workout

How to do

1. While lying on an incline bench make sure to make a race in your back.
2. After that hold the bar from outside your shoulder width.
3. Now, lift the bar slowly and bring the bar down near your collar bone and give a good stretch within your chest.
4. While lifting the bar up make sure to squeeze your chest as hard as you can.
5. Make sure to breathe out while lifting the bar.
6. Do this exercise in a controlled way.

• Number of sets – 4
• Number of Repetitions – 10 – 15

2. Flat Bench Dumbell Hammer Press

How to do

1. Lying on a flat bench, and making an arch on your back.
2. Hold the dumbbell using a hammer grip instead of a normal grip.
3. Now, bring down the dumbbell and ensure the dumbbell close to your chest.
4. After that lift, both dumbbells slowly squeeze your chest.
5. Ensure to breathe out while lifting the dumbbells and give and good squeeze.

Perform this exercise in a controlled way so that you won’t get strained. Most people get strained due to fast exercise performance.

• Number of sets – 3
• Number of Repetitions – 10 – 12

3. Incline Bench Dumbbell Fly

How to do

1. Lying on an incline bench and making sure the incline bench is between 25-30 degrees.
2. Make an arch in your back and hold the dumbbell in front of your chest.
3. Now take the dumbbell away from the chest, and ensure not to bring the dumbbell too low( this will lead to unnecessary strain on your shoulder).
4. Now you lift up the dumbbells make sure to squeeze your chest and do it in a controlled manner.

• Number of sets – 3
• Number of Repetitions – 10 – 12

4. Super Set – Flat Bench Press X Cross Bench Dumbbell Pullover

Flat Bench Press – Best Chest and Triceps Workout

How to do

1. Lying on a flat bench and holding the bar shoulder-width apart.
2. As you bring the bar down make sure to bring the bar close to the chest.
3. Bringing the bar close to the chest results in a better stretch of your chest muscles.
4. After that lift the bar up and squeeze your chest.

• Number of sets – 2
• Number of Repetitions – 12

As you finish doing one set of flat bench presses immediately switch to a cross bench dumbbell pullover

Cross Bench Dumbbell Pullover

How do to

1. Place your neck to the edge of the flat bench while holding the desired dumbbell.
2. Take that dumbbell away from your head and give stretch to your ribs and chest muscles.
3. After that lift the dumbbell and squeeze your chest.

• Number of sets – 2
• Number of repetitions – 12

Best Tricep Workout – Best Chest and Triceps Workout

After a chest workout, you will perform 2 exercises for the triceps as your body gets exhausted and tricep muscles get fatigued.

The below 2 exercises provides you with better strength, better mass and better pump within muscles.

1. Tricep Rope Push Down

How to do

1. Hold the rope and slightly bend your knees.
2. Move forward a bit and slowly bring the rope down and stretch your hand as much as you can.
3. While releasing the rope do not over-release your elbow and try to make 90 degrees with your elbow.

• Number of sets – 4
• Number of repetitions – 10 – 15

2. Skull Crusher / Lying Triceps Extension

How to do

1. Lying down on a flat bench and holding the bar properly.
2. Make sure your elbow is straight and take the bar towards your forehead.
3. After that, lift the bar straight so that you can squeeze your triceps muscles properly.

• Number of sets – 3
• Number of repetitions – 10 – 12

3. Close-Grip Bench Press

Target Area: Triceps, Chest, and Shoulder

How to do

1. Lie on a bench with your feet touching the floor. Hold/grip the barbell rod shoulder width apart.
2. Hold your core and shoulder blades this will stabilise your body.
3. Inhale and bring the barbell near to the chest and keep your elbows inwards.
4. Now, exhale and push the barbell to its starting position.

• Number of sets – 3
• Number of repetitions – 10 – 12

4. Triceps Dip

Target Area: Triceps, Chest, Shoulder

How to do

1. Hold the rails, take your body weight onto your arms, bend your knees and squeeze your core for better stability.
2. Now, bend your elbows to your chest parallel to the hands.
3. Hold for a second or two and jump back to the starting position.

• Number of sets – 2
• Number of repetitions – 8 – 10

5. Bench Dip

Target Area: Triceps

How to do

1. Sit on the edge of the bench and straighten your legs.
2. Place your palm near the hips and hold the bench with your palm.
3. Lift your body in the air with help of your hands and lower your body downwards with your elbow and make 90 degrees angle.
4. After that, lift up the body and make it to the starting position.

• Number of sets – 2
• Number of repetitions – 8 – 10

FAQ

What is the best 6-day workout split?