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Chest and Triceps Workout

Type: Chest Workout

This is a Chest and Triceps workout to help build and define both areas. These Workouts should both be performed in the same week with 2-3 days between sessions to allow for ample recovery.

The first half of the Workout is a Chest Workout, so focus hard on fatiguing the Chest. After your first four Exercises, you have a transition movement that hits both muscle groups, before shifting entirely to Triceps. As Triceps are worked in a secondary capacity in all pressing movements, your Triceps should already be fatigued to a certain degree.

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Instructions:

Use this week to establish which weights to use. Choose a weight with which you can perform all required reps with good technique, but that challenges you during the last few reps of each set. Focus on squeezing and working the muscles in order to allow the weight to move – not just moving the weight in any way possible.

Rest between each set should only be 60 seconds long. Time it with a stop watch to get the most out of each session.

Exercises: Show All | Hide All
1 Bench Press, Barbell, Inclined
4 sets 
15, 12, 8, 6 reps 
Focus on moving the weight with your pecs, not your triceps or delts
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
Triceps
 
Description: The inclined barbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined dumbbell chest press but using a barbell instead. Using a barbell ...

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2 Bench Press, Dumbbell
4 sets 
15, 12, 8, 6 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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3 Chest Press, Cable, Decline, Alternating
4 sets 
15, 12, 8, 6 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The Alternating Decline Cable Chest Press is an effective exercise for developing and strengthening the lower chest muscles. The cable will allow you to have more control than a decline bench press as well as isolate the musc ...

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4 Dumbbell Flyes, Inclined Bench
4 sets 
15, 12, 8, 6 reps 
Fire the chest hard at the top of each rep.
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
 
Description: Inclined dumbbell flyes target the upper chest muscle and also the shoulders. The movement comes from the shoulders to isolate the chest pectoral muscles and give them an intense workout.

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5 Bench Press, Barbell, Narrow Grip
4 sets 
15, 12, 8, 6 reps 
This is a tricep movement, but it should engage the chest slightly as well.
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The Narrow Grip Barbell Bench Press is a great exercise that emphasizes the chest, but mostly focuses on the triceps, so make sure you accomodate for the shift in muscle groups. Below you will find a video tutorial and step b ...

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6 Tricep Pushdown, Cable, Rope
4 sets 
15, 12, 8, 6 reps 
Fire the chest hard at the top of each rep.
 
Targets: 
Muscle Groups:
Triceps
None
 
Description: The Cable Tricep Pushdown with a Rope is an effective exercise for strengthening and developing the triceps. The rope attachment adds extra resistance at the bottom of the pushdown. Below you will find a video tutorial and st ...

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7 Tricep Pushdown, Straight Bar, Reverse Grip
4 sets 
15, 12, 8,. 6 reps 
 
Targets: 
Muscle Groups:
Arms
None
 
Description: The Cable Straight Bar Reverse Grip Tricep Pushdown is an effective exercise for strengthening and developing the triceps. Below you will find a video tutorial and step by step instructions on how to perform the Cable Straigh ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Chest Workouts you should try

Beginners Chest Workout
Level : Beginner
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Dumbbell Chest Workout
Level : Intermediate
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Chest and Biceps Workout
Level : Intermediate
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Chest and Back Workout
Level : Intermediate
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Best Chest Workout for Mass
Level : Intermediate
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Ultimate Big Chest Workout
Level : Advanced
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