The Best Workout for Chest and Triceps

Are you looking for the most effective workout for your chest and triceps? You’re in luck! This article is here to help you build the best chest and triceps workout. Maximize your gains and strengthen your body with these easy to learn techniques.

Quick facts: Best Workout For Chest And Triceps

  • ✅ Bench Press is the Most Popular Exercise for Chest and Triceps – American Council on Exercise
  • ✅ Dips are the Second Most Effective Exercise for Chest and Triceps – American Council on Exercise
  • ✅ Pushups are the Third Most Effective Exercise for Chest and Triceps – American Council on Exercise
  • ✅ Weight Training Can Increase Muscle Strength and Size of Chest and Triceps – Harvard Health
  • ✅ Plyometric Exercises are Essential for Improving Strength and Muscle Control of Chest and Triceps – American Council on Exercise

Checkout this video:


Warming up your body before any physical exercise is important in order to prevent any potential injuries. The right warm-up routine helps in preparing your body for more intense exercises. Warming up also helps in increasing your heart rate, improving your circulation and activating your muscles.

For chest and triceps exercises, it is important to focus on dynamic stretching and light cardio. Let’s look at the best warm-up routine for these two muscle groups:

Light cardio

Light cardio is an important part of any warm-up routine and is especially important when you are preparing to work out your chest and triceps. Light cardio can help increase your heart rate, body temperature, and overall blood flow to the muscle groups you will be working out. This can help improve muscular endurance so that you can get more repetitions done for each exercise. Additionally, light cardio will also help reduce potential soreness in the muscles by warming up the tendons and ligaments that support the muscle groups.

Examples of light cardio activities include:

  • Running
  • Jogging
  • Jumping rope
  • Cycling
  • Walking on an incline

Perform these activities for 10 minutes before beginning your chest and triceps workout to properly warm up the muscles in preparation for exercise.

Dynamic stretching

Dynamic stretching is an important part of any workout, including chest and triceps exercises. This type of stretching involves slow, controlled movements that are specific to the muscles being targeted. These stretches should not be painful and should not over-stretch the muscle, but instead create a gentle pull in order to warm up the muscles prior to activity.

Dynamic stretches for chest and triceps could include:

  • Arm circles
  • Bent-over arm swings
  • Prone chest-openers
  • Bent-arm torso twists

Dynamic stretching can help improve mobility in your chest and triceps by loosening tight areas and increasing flexibility – reducing your risk for injury during your workout. Make sure to include dynamic stretches as a part of your warm-up routine before starting any chest or triceps exercises!

Chest Exercises

Building chest strength is essential for any full-body workout routine. Doing chest exercises can help you build and maintain the perfect chest for any occasion. There are a variety of chest exercises you can incorporate into your workout routine. Let’s explore the best exercises for developing a strong chest:

Barbell bench press

The barbell bench press is hands-down the most popular chest exercise and one of the best moves for adding strength and size to your pecs. The basic setup is simple: lie flat on a bench, with your feet firmly planted on the floor and your hips slightly tucked in. Grip the barbell with an overhand (or mixed) grip, slightly wider than shoulder-width apart. Then, lower the bar to your chest and press it back up until your arms are nearly locked out.

This exercise can be used in any workout routine and can be done with moderate to heavy weights for maximum benefit. To maximize gains from this exercise, make sure you:

  • Use proper form
  • Move through a full range of motion

Dumbbell chest press

The dumbbell chest press is one of the most popular chest exercises. It is a compound exercise that targets the chest, triceps and shoulders simultaneously. It helps improve overall strength, power and muscle gains. This exercise can be performed using dumbbells or kettlebells, depending on your fitness level.

To perform this exercise, you must lie flat on your back with a weight in each hand, while keeping your core engaged. From here, you will push the weight up until both arms are fully extended and then lower it back to a bent position at the elbow joints before repeating for desired reps/sets.

The dumbbell chest press can be further modified by adjusting angles or adding other exercises to increase difficulty and variety. It is an effective exercise for developing muscle size and remembering proper form throughout your workouts!

Incline dumbbell press

The incline dumbbell press is an intermediate-to-advanced chest exercise that targets the chest and triceps simultaneously. It can be done with two dumbbells or a barbell, depending on the weight level of the lifter.

When using two dumbbells, you place them at shoulder width apart and hold them at shoulder height. When pressing up, you should feel your chest and upper arms working together to push the weights away from your body as far as possible. To further isolate the chest muscles, add a pause when your arms are almost completely extended to hold in a flexed position for three seconds before lowering the weights back to their starting point. This exercise can also be done on an incline bench if preferred.

Triceps Exercises

When it comes to building a strong and muscular chest and triceps, there are a variety of exercises which you can use to target these muscles. Whether you are a beginner in the gym or a seasoned athlete, you can find the best workout for chest and triceps in the form of triceps exercises, which can help you to develop those muscles.

Let’s discuss some of the best triceps exercises in more detail:

Overhead triceps extensions

Overhead triceps extensions, also known as “skull crushers,” are a great workout for building strength and definition in your triceps. The exercise is performed by using a barbell or dumbbell held with both hands overhead. You then bend your elbows and lower the weight until the barbell or dumbbell touches the top of your head, thus giving this exercise its nickname “skull crusher.”

When done properly, this exercise can be very effective in targeting all three heads of the triceps muscle group. To make this exercise even more effective, you can vary the arm angle and direction of movement throughout the set. This will help target each head of your triceps muscle more thoroughly, which will result in improved arm strength and muscle gains over time.

Triceps pushdowns

Triceps pushdowns are a great exercise for targeting the back of the arms. This isolation exercise targets your triceps muscles by using a cable or similar machine.

Start by standing with your feet shoulder width apart and gripping the cable handle. Make sure to keep your elbows close to your body at all times, then extend your arms downwards until the cable handle is level with your hips. It is important to keep the rest of your body stationary throughout this motion as it encourages proper form and helps prevent injuries.

Triceps pushdowns are an effective way to strengthen and develop arm muscles, making them perfect for those looking for an effective workout for chest and triceps.

Close-grip bench press

The Close-Grip Bench Press is a great exercise for targeting the triceps muscles, as well as building strength in the chest. This exercise can be done with either a barbell or dumbbells.

When performing this exercise, users should grip the handle of the barbell or dumbbells at a close grip position and have their palms face away from their body. The lifter should keep their back flat on the bench and drive the weight up until their arms are extended, then slowly lower it back to starting position to complete one repetition. To ensure proper form and maximize results, try not to arch your lower back as you press up. This exercise can also be done with an incline bench (at an angle) if needed.

Cool Down

It is important to cool down after any strenuous workout to bring your body back to its pre-workout state. Cooling down also helps to reduce the risk of delayed onset muscle soreness. Cooling down entails stretching and light aerobic exercise for the muscles can help prevent stiffness and soreness post-workout.

Let’s take a look at the best ways to cool down after a chest and triceps workout:

Static stretching

Static stretching is a type of stretching commonly used after physical activity. It involves holding a single position for an extended period of time—typically 15–30 seconds—in order to stretch out the muscle.

Static stretches are usually more effective when completed at the end of a workout, as they can help relax muscles and reduce any residual soreness that might occur during or after exercise. They can also help improve flexibility, which can be beneficial for athletes who need to make quick movements or increase their range of motion.

Static stretches are easy to do and require minimal equipment; therefore making them an ideal choice for those who want to improve their overall fitness without access to or the money for specialized gym equipment.

Foam rolling

Foam rolling is a great way to cool down after an intense workout. It helps reduce muscle soreness and accelerate recovery time. Foam rolling helps increase muscle flexibility and range of motion, while at the same time aiding in improving your posture.

When foam rolling your chest and triceps, it’s important to keep in mind that they should be worked separately. Start with the chest by lying on your back with the foam roller placed just under the breastbone and roll up over the ribcage area. With the triceps, start at the elbow and roll up towards the shoulder area using slow, steady pressure along your arm until you find a tender spot. Once you find that spot, hold for about 30 seconds to allow for maximum release.

Foam rolling can be done immediately after a workout or even days later to help reduce lingering soreness or tightness from previous workouts.

FAQs about: Best Workout For Chest And Triceps

Q: What are the best exercises for chest and triceps?

A: The best exercises for chest and triceps are the bench press, the incline press, dips, and close grip bench press.

Q: How often should I do chest and triceps workouts?

A: It is recommended to do chest and triceps workouts at least twice a week.

Q: How many sets and reps should I do for chest and triceps workouts?

A: For chest and triceps workouts, it is recommended to do 3-4 sets of 8-12 reps.

Similar Posts