Chest and triceps gym workout for huge gains

Has the progress in your chest and triceps stagnated? Are you benching the same weight for the past months? Then this workout plan is just the thing you need to take your chest and triceps to the next level! This exact routine is very popular among bodybuilders and other serious lifters.

 

So which muscles are exactly being targeted with this workout? The dominant muscle in your chest is the pectoralis major. It consists of three different parts: the clavicularis that is located between the collarbone and upper arm, the sternocostalis that is located between the sternum and upper arm and the abdominalis that is located between the rectus sheath and the upper arm.

 

The triceps (musculus triceps brachii) is a so called three-headed muscle and is located along the back of the upper arm. The triceps consists of 3 different muscles. The biggest muscle is the long head muscle that starts at the shoulder blade and attaches to the ulna. The smaller lateral head muscle is located at the outside of the upper arm. The third muscle is the medial head muscle. It's harder to target because it lies underneath the other two muscles, lying deeper into the upper arm.

 

chest anatomy pectoralis major
tricep anatomy

Chest and tricep exercises pair well together because they are both push muscle groups. The muscles are trained via push movement, like the bench press. I prefer to focus on just one type of movement per training day. That means that I don’t pair my chest and triceps routine with pull muscle groups such as my back or my biceps.

 

When you train your chest you are also engaging your triceps. This increases the effectiveness of your triceps routine because you are basically targeting it twice. That means double the gain!

 

This workout starts with the chest exercises and then moves on the tricep exercises. And there is a good reason for this order: you want to start with the dominant muscle group first, which in this workout is the chest muscle. If you would start with performing all of the tricep exercises first and then move on to your chest it will be a significantly less effective chest workout. Your triceps would give up first during your chest routine. This means that even before you are able to kill your chest muscle you have to stop because your triceps are done.

 

This workout is not for beginners. Only consistent lifters that know their way around the gym are qualified to perform this chest and triceps workout. Beginners will run the risk of injuries because of the big impact: a serious number of reps and sets (rep volume) and even more serious weights!

 

Wokrout summary

Workout plan

Video: chest & triceps workout

Exercises

chest exercise bench press

Bench press

Put the bench in a horizontal position. Lay on your back and put your feet flat and firmly on the ground. Grab the bar slightly wider than shoulder width. Then lower the bar towards the middle of your chest. You can either press the bar back up just before it hits your chest or you let it touch your chest and then press it up again. Make sure that when you press up you don’t lock your elbows. Ensure constant tension on the chest muscle by always keeping your elbows slightly bent when performing the press.

 

chest exercise dumbbell chest press

Dumbbell press

You perform the dumbbell press in the same way that you perform the bench press with a bar. Put the bench in a horizontal position. Lay on your back and put your feet flat and firmly on the ground. Press the dumbbells up and then slowly lower them back. When your arms are in a 90 degree angle press the dumbbells up again. You can choose to lower the dumbbells a little further to stretch your chest muscle a bit extra. This is not possible when you perform the bench press with a bar.

 

chest exercises incline dumbbell press

Incline dumbbell press

Put the bench in an incline position at about 30 to 45 degrees. Lay on your back and put your feet flat and firmly on the ground. Press the dumbbells up and then slowly lower them back. When your arms are in a 90 degree angle press the dumbbells up again.

 

chest exercises decline bench press

Decline bench press

Put the bench in a decline position, so that your head is lower than your feet. Grab the bar slightly wider than shoulder width. Then lower the bar towards the middle of your chest. You can either press the bar back up just before it hits your chest or you let it touch your chest and then press it up again. Just like performing the ‘normal’ bench press make sure to keep tension on the chest muscle during the entire exercise. Don’t lock your elbows when you press up.

 

machine chest fly chest exercise

Machine fly

Take a seat on the machine. Place you upper arm and a part of your fore arm against the armrests. Make sure that your elbows are on the same height as your shoulders and your arms are in a 90 degree angle. Push the armrests towards each other and just before they touch slowly bring them back to starting position.

 




triceps exercises push down cable

Cable bar pushdown

You perform this exercise at a cable station. Attach a small, straight bar to the cable. Place your feet next to each other and keep your back straight. Your elbows are positioned next to your side and should remain in the same position during the entire performance of this exercise. Grab the bar with an overhand grip and push it down. Stretch your arms all the way out so that you feel tension on your triceps. Then slowly bring the bar back to starting position. 

triceps exercise 1 hand cable extension

1 hand cable extension

You perform this exercise at a cable station. Place your feet next to each other and keep your back straight. Your elbow is positioned next to your side and should remain in the same position during the entire performance of this exercise. Grab the cable and push it down until your hand is next to your body. Stretch your arm all the way out so that you feel tension on your triceps. Then slowly bring the cable back to starting position. 

triceps sexercise dips dipping station

Dips

You perform this exercise at a dipping station. Grab both bars and lower yourself until your arms reach a 90 degree angle. Your elbows are bent and the point backwards. Don’t bring your elbows out but keep them as close to your body as possible. That way you keep constant tension on your triceps. After dropping down press yourself up again into starting position. 

triceps exercises rope pushdown cable

Cable rope pushdown

You perform this exercise at a cable station. Attach a rope to the cable. Place your feet next to each other and keep your back straight. Your elbows are positioned next to your side and should remain in the same position during the entire performance of this exercise. Grab the rope with both hands and push it down. Stretch your arms all the way out so that you feel tension on your triceps. When you are all the way down stretch your arms out and ‘kick’ both ends of the rope a bit towards the sides. Then slowly bring the rope back to starting position.