Chest and triceps are a match made in heaven. Working out both of these muscles, you’ll notice better posture and a more toned figure. Whether you’re a rookie or pro, we have chest and tricep workouts for you. We’ll show you how to use them in the gym and in the home plus, some tips on how to take them up a notch.
Chest Workouts for Beginners
For all of the beginners out there, these series of chest and tricep workouts are for you. It will not only tone you up fast but, build up the strength needed to power through more advanced moves. For this chest tricep workout, all you’ll need is a set of dumbbells and a workout bench.
We suggest starting with a smaller weight no more than 5 pounds. Before beginning, make sure to do a few stretches and some arm circles to get the blood flowing and the muscles ready to work. Always be sure to warm up a bit beforehand before starting to work to avoid injury. The beginning moves are:
Find something that will elevate your feet above your head. Get into a plank-like position keeping your back flat and a straight line from your head to your lower back. With your hands directly under the shoulders, slowly lower down until the chest comes just above the floor. Then, exhale to push back up with arms fully extended.
Dumbbell Bench Press
Lying on the floor or a bench, grab two dumbbells, one in each hand. Start with hands in line with the shoulders fully extended. When lowering, bring elbows out and touch the hands to the shoulders. Hold and push back up to full extension to complete one rep.
Overhead Triceps Extension
Grab a dumbbell and grip with both hands. Bring hands overhead covering your ears with the elbows. Keep everything steady, moving arms only from the elbow up to target triceps. The dumbbell should only go from upper back to overhead and back again.
Bench Triceps Dips
You don’t have to use a bench for this one. You can do the same move at home using a chair, table, or countertop. You’ll want to grip the edge bringing your elbows as close to your ribs as you can.
Place your legs far out in front of you, until you feel most of the weight in your hands. Then, with the full extension, lower down bending the elbows to 90⁰. Push back up until arms are fully extended to complete one rep.
Dumbbell Chest Fly
For this move, you’ll need two dumbbells. Start with the hands spread out wide in line with the shoulders. Then, bring your hands in directly in front of the chest squeezing to feel the burn. Open arms back up wide into starting position and repeat.
The beginner chest and tricep workouts will have you tightened and toned in no time. Depending on your current workout schedule, you’ll want to try and work the chest and triceps one to two times per week making sure to get plenty of rest and stretch time in between. This will help you build muscle and get stronger fast.
Basic Chest and Triceps Workout Routine
If you’re one to follow a routine, you can order the basic chest and tricep workouts for maximum burning potential. While beginners may do well to just complete one round, you can try three or four for a muscle toning challenge. First, let’s take a look at the order and reps then, we’ll look at how you can change it up in a few ways to get the burn you’re looking for.
Decline Push-Ups – 15 reps
Bench Triceps Dips – 20 reps
Dumbbell Chest Fly – 12 reps (medium to heavyweight)
Overhead Triceps Extension – 12 reps
Dumbbell Bench Press – 12 reps
Doing the workouts in this order, you’re getting a bit of cardio in with muscle strengthening and toning. With the first two exercises, you’re using only your body weight, able to pump through more reps much faster.
This will get your heart pumping and blood flowing. Then, once you start lifting a bit heavier, you’ll isolate specific groups forcing the muscles to wake up. Doing these chest and tricep workouts in this order for three rounds, you have a calorie scorcher that will tone chest and triceps quickly.
Quick Chest and Tricep Workout at Home
If you have dumbbells at home, the workout from above works perfectly. But, if you’re short on time with no equipment, this workout may be better for you. This is a quick and easy at-home workout that requires zero equipment. You can adjust it based off of the time that you have to work out and the level of workouts you’re looking for. We suggest only keeping a towel close by to wipe up your sweat! The moves are:
You can do 10 – 15 reps of each for three rounds for a challenging workout. To kick up the calorie-burning effects, go for a HIIT style workout. All you have to do for this style of workout is to perform one move for 30 to 45 seconds, resting for 15 seconds and moving on to the next one. You can do this for one complete round to work up a quick sweat.
To take it up another level, you can do two to four rounds, with one minute of rest in between each round. It might not seem like a lot but, these chest and tricep workouts are amazing. Plus, the best part about these chest and tricep workouts is that you don’t need any equipment and you can feel the burn fast.
Tricep and Chest Workouts Cables
If you’re in the gym and have cables at your disposal, you can take your workout whole new level. For starters, you can sub the dumbbells in any exercise mentioned above for cables. This creates a unique burn, forcing the body to pull back with resistance.
Two triceps cable moves are pull-downs and pull-ups, each one targeting a specific area of the triceps. As far as chest workout with cables, a chest fly is a great option that tightens and tones the chest muscles quickly. Using cables, you can have a complete back and tricep workout using just one piece of equipment.
See Results in Just One Week
For results in just one week, try out one of our workouts every day. You’ll start to see more tone in the upper body and notice more strength overall. Our chest and tricep workouts are great for beginners and perfectly adapt to different levels. Be sure to take our suggestions and make sure you’re nice and warm before getting your pump on.
No matter if you like to work out in the gym or at home, these chest and triceps workouts are perfect for you. Starting them today, you’ll be on your way to a new and improved physique. If you’re ready to start showing off new sculpted upper-body, start our workouts today. You can start building a better more toned body for tomorrow.