Article #68

Introduction

There are many different chest and triceps workouts. The one I will share with you today is possibly the best of them all. It contains exercises for each muscle group in the Chest and triceps, so it is suitable for anyone who wants to build muscles. For those that want more strength, this may not be the workout for you because it does not target your arm muscles specifically- however, they provide a high level of gains in size, mass, strength, and muscle power. Chest exercises or Chest workouts that use compound movements or compound exercises are very effective. 

The exercises within this workout are compound moves that target more than one region at once with 1 move instead of 10 separate ones. By doing this, you can achieve more in less time and with greater efficiency. I will share the chest and triceps workout with you based on high reps (12-15), so it’s not for those who want to build strength or size instantly. Generally, the best way to make gains is by training for strength first and then for size later- however, this workout is an exception to that rule as it’s a great intermediate move that will give you good results in strength and mass.

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Here are Chest and Triceps workouts for strength

Bench press

This compound move targets many muscles at once, including the pectoralis major, deltoids, and triceps. It also trains the stabilizer muscles in your Chest and upper arms to improve balance and muscle endurance. There are many variations to this move but here is how you perform the basic style :

Using two dumbbells or barbells, get into a lying position on your back on an exercise bench or flat surface. With the weights in your hands at shoulder width apart, lift the weights above your Chest until they are parallel to the floor. Lower the weights under full control until they come just short of touching your Chest, then raise them back up again. This is one rep. Ensure you keep your elbow a little above your wrists throughout the exercise, as it helps prevent injury.

Pec Deck

This is a very good exercise for building muscle and strength in your pectoralis major, the large muscles on the front of your chest. The pec deck targets all three heads (upper, middle, and lower) of the muscle groups- you can target individual muscles by slowing down or speeding up the movement. For maximum development in strength, try to keep each rep to no more than 1 second.

By sitting on a pec deck machine and resting your elbows on the pads provided, press the pads down and forward until they come close to touching your Chest. Then lift them back up again. Remember to keep your elbows in throughout the exercise, as it’s all performed with only your arms and not your shoulders or back.

Triceps Pressdown

This compound move targets the triceps (the muscles on the back of your upper arm) and provides some burn in the forearms and shoulders. This is an excellent move to develop upper body strength and muscle bulk.

Start by standing with your feet shoulder-width apart with a barbell or dumbbells grasped in both hands. Squat down until your arms are fully extended behind you, then raise the weights straight up overhead until they come back down to your arms. Your elbows should come in line with or a little below your elbows at all times, as this provides maximum stimulation for Muscle Growth and Development. You can also do this move on a cable machine by grabbing the handles of the handlebar set shoulder-width apart and raising it over your head to complete one rep.

Close Grip Bench Press

This move is a compound exercise for your pectoralis major muscle groups, providing strength and power in addition to size and endurance. It also targets the deltoids, triceps, and shoulders (especially the medial deltoid) while working many stabilizer muscles in the back.

Start by getting into a position on a flat bench with your feet shoulder-width apart. Then, grasping a barbell or dumbbell with an overhand grip, the weights are held at shoulder width, lower it just short of touching your Chest. Next, press upward until your arms are locked out, then repeat for one rep. You can also do this move on a cable machine by grabbing the handle set at shoulder width and raising them over the head to complete one rep.

Dumbbell Fly

This is an excellent exercise for the pectoralis major muscle group in your Chest, especially the lower area, which is often difficult to target. However, it also works the serratus anterior muscle (the outer muscle of your Chest) and triceps. This move is also very efficient because it involves the entire body- use good form and technique, so you don’t injure yourself.

Start by lying on your back on a flat bench with dumbbells in both hands at shoulder width apart. Flatten your lower back against the bench so you are stable, and lift one of the weights directly up overhead until your arm forms a straight line from shoulder to elbow to weight. Keeping your arms fully extended at all times, return the weight to the starting position. Repeat for one rep, then repeat with the other arm.

Chest/Triceps Machine Bench Press

This is a good move for strengthening the muscles of the Chest and your triceps and targeting individual muscles such as your triceps. It also helps you keep good form, so it can be very effective when combined with other weight gain techniques, such adjustments to hand placement. You could also increase weights by using more than one heavy weight on each side of the machine.

For this exercise, all you need to do is sit on a flat bench that has four stools positioned along each side. Get into a position on the middle stool with your feet wide apart, and hold one dumbbell in each hand with your arms outstretched. This will resemble the style you might use when benching. Lower the weights until they almost touch your Chest, then press them back up again. It will help if you keep your elbows slightly bent throughout the movement.

Close Grip Bench Press

This is also a great exercise for strengthening the pectoralis major muscle group and targeting individual muscles such as your triceps and biceps. It also helps you keep good form, so it can be very effective when combined with other weight gain techniques, such adjustments to hand placement. You could also increase weights by using more than one heavy weight on each side of the machine.

For this exercise, sit on a flat bench with dumbbells in both hands. Hold the dumbbells at your sides with an overhand grip, and press them straight up over your head until they are locked out. Then lower them back down again under control. You should keep your elbows slightly bent throughout the movement.

Weighted Bench Press

This is a good move for working on your pectoralis major muscle group and targeting individual muscles such as your biceps and triceps. However, it does require some coordination because you will need to vary the weight each time you perform the exercise. Push upward until your arms are locked out, then lower them back down again under control. You should keep your elbows slightly bent throughout the movement.

Weighted Flys

This workout is designed to develop muscle size and strength in the shoulders and triceps and target your lateral deltoids, trapezius, and serratus anterior muscles. This workout may be performed on a flat bench with an inclined angle of 10-15 degrees. You must use the good form, so you don’t develop an injury. These muscles tend to move out of position when performing movements. The exercise should be performed in sets of 5-15 reps.

Incline Bench Press

This exercise is designed to work on the chest and triceps group and individual target muscles such as your triceps and anterior deltoids (front of your shoulders). It also helps you keep good form, so it can be very effective when combined with other weight gain techniques, such adjustments to hand placement. You could also increase weights by using more than one heavy weight on each side of the machine. For this exercise, sit on a flat bench with dumbbells in both hands. Hold the dumbbells at your sides with an overhand grip, and press them straight up over your head until they are locked out. Then lower them back down again under control. You should keep your elbows slightly bent throughout the movement.

Barbell Bench Press

This move is designed to work on the pectoralis major muscle group and can also be used to target individual muscles such as your triceps and biceps. It also helps you keep good form, so it can be very effective when combined with other weight gain techniques, such adjustments to hand placement. You could also increase weights by using more than one heavy weight on each side of the barbell. Sit on a flat bench press with a barbell in both hands at shoulder width apart (or wider if possible), and press up until your arms are locked out. Then lower them back down again under control. You should keep your elbows slightly bent throughout the movement.

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Conclusion

This list is just a starting point for getting your lower chest and your upper chest exercised. You need to exercise consistently for a strong chest. Also, this is a starting point for getting your tricep muscles strong. When you master the techniques on this list, you can expand your knowledge, practice other techniques and even create your techniques. Ensure you consume enough calories and protein to gain weight but don’t overdo it.

All exercises shown above can be performed at home or at the gym. You can use them with or without weights and with resistance bands, but it is very important to use the correct form when performing these exercises for best results.

Talk to a doctor before doing any workouts or exercises if you have had serious injuries or physical problems in the past. The most important thing is to make gains consistently each week, not be one of those guys who train super hard for three weeks and then give up because they don’t see immediate results. Consistency will take you much further in the long term than brief spurts of intense effort.

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