The best chest and tricep workout, whether you’re looking to gain muscle mass or just tone up, will revolve around the chest press and the dip.
These exercises work your pectoral muscles as well as your triceps, in addition to other secondary muscles. The following workout will incorporate both of these exercises and ensure that you get the results you’re looking for.
You can adjust it based on your own personal fitness goals and preferences, but be sure to focus on using the proper form at all times and listen to your body if it says something feels wrong or uncomfortable!
Using the right moves in the right order, you can put on serious muscle and build up a physique that you’re proud of.
This chest and tricep workout focuses on getting great results while keeping your body safe and healthy with efficient full-body workouts.
Follow these tips to make sure you’re doing everything right, and you’ll soon be looking forward to your next trip to the gym.
Can I do Tricep and Chest Together?
Yes, you can do tricep and chest workouts together, but it’s important to keep a few things in mind.
- First, you’ll need to focus on one muscle group at a time.
- Second, you’ll need to make sure you’re using the right exercises for your goals.
- Third, you’ll need to give each muscle group enough rest between sets.
- Fourth, you’ll need to use the right weight for each exercise.
- Fifth, you’ll need to perform the exercises in perfect form.
- Sixth, you’ll need to focus on quality over quantity.
- Seventh, you’ll need to listen to your body and make sure you’re not overtraining.
- Eighth, you’ll need to mix up your routine so that you’re able to switch back and forth between different muscle groups.
- Ninth, you’ll need to vary the intensity of your workout by going heavy or light depending on what suits your needs best.
- Tenth, if this is too much for you, just stick with one muscle group as I did before.
7 Best Exercises to Build the Best Chest and Triceps
The bench press is a great move for targeting the chest and tricep muscles.
To do Bench Press:
- Start by lying on a flat bench with a weight in each hand.
- Bring the weights up to your chest and then press them up, extending your arms.
- Lower the weights back down to your chest and repeat.
- You can also do this move with one weight in each hand or with a barbell.
Cable Crossover Pull Down’s
Start by selecting the weight you want to use. For this exercise, we are going to use a moderate weight since we are going for endurance. Set the pulleys at shoulder height and stand in between them.
- Grasp the handles with your palms facing each other.
- Step forward so that there is tension on the cables.
- This is your starting position.
- Keeping your torso stationary, exhale and pull the handles down until your hands are at your sides.
- Squeeze your chest muscles as you perform this movement.
The dumbbell fly is a great move for targeting the chest and tricep muscles. You’ll want to start with a light weight and gradually increase the amount of weight you’re using as you get stronger. This exercise can be done with dumbbells or a barbell.
To do Dumbbell Flyes:
- Your back should be flat, your knees slightly bent, and your arms in front of you, parallel to the ground.
- From there, slowly lower the weights until they are almost touching your body.
- Then raise them back up by extending your arms at the elbows while squeezing your chest muscles together.
- Keep this movement slow so that it’s effective at building muscle in this area!
When doing this move, keep your back straight (do not arch), bend at the waist only when lowering the weights, don’t pull on your neck, and make sure not to lock out at the elbows when lifting.
You will know you’ve been doing these exercises correctly if after a few weeks of training you see noticeable size changes in your chest and tricep muscles.
Incline Barbell Bench Press
The incline barbell bench press is one of the best exercises you can do to target your chest and triceps. It allows you to use a heavier weight than you would be able to on a flat bench, which means you can stimulate more muscle growth. Plus, the angle of the incline puts more emphasis on your chest muscles.
Here’s how to do it:
- Grab an adjustable bench so that when you lie down, your body is elevated at a 45-degree angle with your head below the top level of the bench.
- Load up 225 pounds onto an Olympic bar with two 45-pound plates on each side (450 pounds total).
- Position yourself under the bar with your hands just outside shoulder-width apart and unpack it.
- Lower yourself until the bar touches your chest, then push back up to complete one rep.
Neutral Grip Dumbbell Bench Press
The first move in this workout is the neutral grip dumbbell bench press. This exercise is great for building both the chest and tricep muscles.
To do this move:
- Start by lying on a flat bench with a dumbbell in each hand.
- Palms should be facing each other.
- Press the weights up until your arms are straight, then lower back down to the starting position.
- Be sure to keep your core engaged throughout the entire movement.
- You should feel this exercise in your chest and tricep muscles.
The skull crusher is one of the best exercises you can do for your triceps. It works all three heads of your triceps, and it’s a great move for building strength and size.
Here’s how to do it:
- Lie on your back on a bench with a weight in each hand.
- Bend your elbows and lower the weights to your forehead.
- Press the weights back up to the starting position.
- That’s one rep.
- Do three sets of eight reps.
Cable Push Downs
The cable push-down is one of the best exercises you can do to work your chest and triceps. It not only builds muscle but also strengthens your bones and connective tissue. Plus, it’s a great move for developing explosive power.
Here’s how to do it:
- Attach two heavy-duty D-handles onto a low pulley station, stand facing the machine with your feet shoulder-width apart, and grab each handle with an overhand grip that’s just beyond shoulder width.
- Step back so there’s tension on the cables (the handles should be about at eye level).
- Bend at the elbows to lower both handles until they’re even with your shoulders (or below) then press back up without locking out at the top of each rep.
You want to feel as if you’re driving your elbows straight down as you press up so that they’re close together when they reach their highest point; this will engage more muscles in your upper arms.
Which Muscle Groups Should be Trained Together?
Training your chest and triceps together can lead to some serious gains. Here’s why: when you work your chest, you’re also working your triceps. So, by training them together, you’re getting a more efficient workout.
Plus, you’re able to use heavier weights when you have the support of your other arm. This results in more muscle growth. So, if you want to get big gains, start training your chest and triceps together.
The Bottom Line
The chest and triceps are two of the most important muscles in the upper body. A strong chest and set of triceps will not only make you look great, but they will also help you perform better in other exercises.
The best way to train these muscles is by using compound exercises that work both muscle groups at the same time. In this workout, we focus on four such exercises: the bench press, overhead press, dips, and close-grip bench press. By using a combination of heavy weights and high reps, we can maximize muscle growth in both the chest and triceps.