If you are new in bodybuilding or want some helpful suggestions to make your chest and triceps workout effective then I would recommend you to go through this review. We all want a good body which makes us feel good but not only our appearance but also it has health benefits.

Anyways for starters, you might want to build your chest and triceps but before digging into that here are a couple of things I would like to tell you about Chest And Triceps Workout

Some Useful Tips About Chest And Triceps Workout For Newbie

Firstly you should not go for heavy lifts. Take it easy on yourself and take low reps. You might also need to take care of proper diet, make a diet plan if feasible for you. Before working out taking a few carbs like oats or fruits might come handy.

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Your daily routine also matters so you should not exhaust yourself and take rest when required. Last but not least you should be dedicated and have patience for best results. Now let’s get started on the main thing about Chest And Triceps Workout.

Best Chest Workout For Mass And Strength

Does your chest resemble a sheet of plywood instead of the mountains of muscle you have always wanted? Do you spend countless hours on the bench press with no gains in size? Have you started to think that you were just not meant to have a big chest? Well, stop right there, you’re wrong…

I can promise that you can make a difference to your chest and put some great size on it if you are willing to just hear me out. I will discuss the anatomy of the chest, its function and location in the body, and some exercises for each area of the chest.

Finally, and what you have been waiting for, I will include three of my favorite workout programs to help turn your flat chest into massive slabs of muscle!

chest and triceps workout


The push-up may just be the perfect exercise that builds both upper-body and core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.

It has many modifications so beginners can start with easier versions and work up to the standard push-up, while you can find a challenging variation if you are advanced. You can do the push-up as part of a body weight exercise session, a circuit training workout, or a strength workout. 

How will it affect you?

The upper body muscles that come into play in the push-up are the deltoids of the shoulders, the pectoral muscles of the chest, the triceps and biceps of the upper arm, and the erector spine of the back. The abdominal muscles used to hold the body rigid during the push-up are the rectus abdominis and the trans-versus abdominis. As the push-up involves multiple joints, it is a compound exercise.

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In daily life, you will often need to push against objects, from doors to shopping carts. The functional fitness you develop with push-ups will serve you well. Working the stabilizer muscles around the shoulders can help protect you from rotatory cuff injuries.

Push-ups are also a measure of overall fitness, allowing you to assess whether you need to be doing more to keep your body in good working condition.

Types of Push-ups

Well, I am a layman who just thought to get fit-out of the blue. So I didn’t know there are literally “types” of push-ups. So for your ease here you go!

• Regular Floor Push-ups

• Diamond Push-ups

• Arching Push-ups

• Decline Push-ups

• Staggered Push-ups

• Clap Push-ups

• Superman Push-ups

• Knee Push-ups

• height level Push-ups

chest and triceps workout

Dumbbell Bench Press

Dumbbell Bench Press is considered as a classic start to strong build body. It is an upper-body exercise that strengthens the chest, triceps, and shoulders while improving muscular balance. You like Mass Body Building? Go for it!

Method to do Dumbbell Bench Press

Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other.

Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly. To take advantage of the range of movement offered by using dumbbells rather than a barbell, take the weights down past your shoulders and bring them closer together at the top of the movement.

Don’t touch them at the top, though, because that will take some of the strain off your muscles. If u want to yield even better results then have a go at inclined dumbbell bench press.

The incline press works the top of the chest and the front of your shoulders harder than the standard exercise, boosting the strength of your muscles and hopefully increasing the amount you’ll be able to lift when performing the standard flat bench press.

Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. Lift the dumbbells to chest height with your palms facing forwards.

Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Don’t let the dumbbells touch. Pause for a second at the top, then slowly bring them back down as you inhale.

chest and triceps workout

Cable Crossover

The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it’s done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels.

 It is common in the upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses to target your chest from different angles.


• Unlike dumbbells, cables provide you with constant tension, including at peak contraction.

• It gives you the ability to quickly switch weights for drop sets.

• Enables you to customize cable height to target specific areas of the chest.

• Stretches the chest muscles under load, which can lead you to greater muscle gain.

chest and triceps workout

Best Triceps Workout For Mass And Strength

Tired of your lifeless triceps. Want to pump them and build them up don’t worry I have a perfect solution for that. It will not only build them but also make you fall for them. Who doesn’t want that?

Trust me these workouts which I’m going to tell you will prove vital rather than saggy skin rattling why not build them. Here I will tell you about my three favorite workouts for triceps who have shown effective results

Close Grip Bench Press

Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart. They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk an injury to your wrists.

Brace your core and squeeze your shoulder blades together to stabilize your body. Lower the bar slowly and press up powerfully. Then bring the bar back down towards your sternum. Keep your elbows close to your sides to emphasize your triceps and don’t you’re your back.

This is an exercise that should be done with a spotter handy, especially if you’re new to the move, but if you are flying solo make sure you use a considerably lighter weight.

Triceps Dips

Alright Triceps dips is also one of the most effective triceps workouts you can do even at home easily. it will stretch up your triceps muscles and will make you strong as Iron man. Interesting huh?

How to do Triceps Dips?

Wherever and however you dip, the key is arm position. Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows.

Dip down until your arms are at a 90-degree angle. Pause at the bottom for a one or two count, then press back up powerfully, ensuring you keep your core and glutes tight to prevent your legs swinging.

Don’t fully lock out your arms at the top; keeping a slight bend in your elbows at the top forces your triceps to work far harder.

To expose your triceps to as much time under tension as possible – a key stimulus for adding new muscle tissue – lower your body as slowly as you can. Aim for two seconds at first, building up over time to four seconds.

Get as low as you can without stressing your shoulders. Three sets of eight to ten dips, perhaps pushing the third set until you physically can dip no more, should leave your upper arms in tatters for a day or two.

Lying Triceps Extension

The lying triceps extension (AKA skull crusher) is one of the best triceps building exercises there is. Try it and you will see by yourself

 Sit on the end of a flat bench with a barbell on your thighs. Grip the barbell with an overhand grip (palms facing down) with your hands about shoulder-width apart. Bring the bar up to your chest and lay down on your back.

Extend your arms straight up above your chest. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead (hence the name skull crusher!).

Pause, and then slowly extend your arms back to the starting position. Do not lock your elbows out, and then repeat for desired reps.


• It’s very important that you keep your elbows in during the set. Your elbows will tend to flare out as you move the weight, and you must keep them pointing forward.

• Keep the rep timing slow and control the weight. And finally, don’t lock your elbows out at the top of the movement. This will take the tension off the triceps.

Biceps and Chest Workouts

There are other workout options as well that you can opt for which suits you the best. But you must first see what is feasible for you and does not exhaust you. Believe me, you won’t go anywhere if you overdo yourself and rather than experience the worse.

So the key is to discover what suits you well provided your work routine and other physical pursuits.

• Incline Chest Press

• Incline Dumbbell Flyes

• Machine Preacher Curls

• Cross Body Hammer Curls

chest and triceps workout

Precautions for Chest And Triceps Workout

Like everything, Working out also requires some precautions that we should always keep in mind while struggling for Chest And Triceps Workout

• Listen to the body! Do not exercise when unwell. If there is any kind of shortness of breath, chest pain, nausea, or muscle and joint pain during exercise, stop the workout and seek medical advice or opt for some other exercise choice.

• Take appropriate breaks during the activity.

• Keep your body angles in Mind while stretching, otherwise, it will result in muscle pulling or tissue damage.

• Don’t exercise an empty stomach. Drink water adequately before and after workout. Don’t stuff yourself or you’ll explode (just kidding but it may be harmful for your body system) 

Chest And Triceps Workout Conclusion

 Anyways these exercises are particularly my favorite and had shown me the best result so far. but you can try others too if you don’t feel these 

“your-type” Exercises don’t show the result immediately as you can just work 

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