Push out yourself from the mere muscle workouts and get your boots on into something more strenuous and effective. Maybe a duo of chest and triceps. Chest and triceps workouts increase your muscle strength and endurance in triceps. So sweat it out with us to put on those little bumps in your arms and wings in your chests

Chest and triceps workouts are highly effective, hard as well as time-saving, at one point. The need to spend extra time doing both workouts separately is not indeed necessary now. Chest and triceps workout for mass and strength is on trend now to build up your strong muscles.

10 Best Chest And Triceps Workouts

So here’s a list of few of the best chest and triceps workouts for you to build up a strong and healthy body and muscle.


  1. Barbell Bench Press
barbell bench press

Triceps are crucial synergists. This bench press is the best chest and triceps workout that any beginner can stick to.

How to do:-
  • Initially, lie back on a flat bench
  • Now lift the barbell straight overhead with your arms locked.
  • Inhale and slowly bring down the barbell to your middle chest
  • After a pause, exhale and push it up back to the initial position
  • Repeat for 9 reps.
  • Always focus on your chest muscles and strain your triceps (without hurting yourself) while doing the workout

  1. Incline Dumbbell Fly

An incline dumbbell fly puts more accentuation on your upper chest and the triceps, which makes it strong and massive.

How to do:-
  • In an inclined bench of 45 degrees, seat at the edge with two weights in an overhand hold
  • Planting your feet firmly on the ground, lie back on the bench and bring back the dumbbell to each side of your middle torso
  • Now get back to the initial position and repeat for 8 reps

  1. Diamond Push Ups

Push-ups are common workouts to strengthen your abs and body strength. But diamond push-ups are an advanced version which is often a chest and triceps workout. This workout allows your shoulder blades to move freely. It strains your abs and also gives your chest the functional strength it needs.

How to do:-
  • Lie face down in your plank position.
  • Slightly move your hands and place it under the chest
  • Now spread your fingers into making a diamond shape
  • Maintaining your back straight, bend your elbows and go down until your chest touches the ground
  • Return back to the initial position after a pause.
  • Repeat the same for 10 to 12 reps of 4 sets

  1. Overhead Dumbbell Triceps Extension

This expansion workout is one among the chest and triceps workout for mass and strength of your muscles. This intense exercise puts your triceps on the limelight. It is very feasible and can be done either by standing, sitting or even resting posture.

How to do:-
  • Sit or be in a comfortable position and then hold a weight in front of you with both hands
  • With extended arms, push the weight overhead
  • Bend your elbows and slowly bring down the weight behind your head
  • Pause for 1 to 2 seconds, now get your arms straight and get the weight back to the initial position.
  • Continue for 8 reps each

  1. Dumbbell Skull Crushers

To get those bumps on your arms is not an easy task. But not surely a daunting one if you are ready to sweat it out. Confining yourself to triceps pushdowns and variations will never work. Dumbbell skull crushers is a chest and triceps workout which is hard, but easier, if ready to work and effective too.

How to do:-
  • Maintain the exact position of a bench press, with feet, pulled in and flat on the floor.
  • Squeeze the shoulder blades together
  • Opt for a suitable dumbbell or weight according to your strength and keep the wrists neutral throughout
  • Raise your arms fully extended with a slight lean towards the head.
  • The hands with the dumbbell should be in line with your mouth
  • Now after a minimal pause at the top with an ensured balance, smoothly bring it down to the initial position

  1. Bar Dips

Bar dips can be altered for improving your chest muscles along with your triceps.

How to do:-
  • Lean forward about 90 degree
  • Lower the body more, than your normal triceps dips until chest is even with the bars
  • Firmly hold the grip on the bar with both the hands
  • Now push up your body straight, as though your hands balance your body weight
  • Lean forward for 45 degrees
  • Lower yourself, keeping your hips straight
  • Continue for 12 reps.
  • Keep in mind, your chest drops forward as your elbows move back

  1. Cable Cross Over

It is considered as the be all and end all of the chest builders. Along with bulking up your chest, this workout strengthens triceps to give the strength it needs.

How to do:-
  • For the initial position, place the pulleys above your head
  • Select accurate resistance and hold it in each hand
  • Now pulling your arms together in front of you, step forward in front of an imaginary line, between both pulleys, which will be your starting position
  • Bending your elbows, a bit, extend your arms straight out to both sides
  • Feel the stress in your chest and inhale
  • The movement should occur only at the shoulder joints and not at the arms and torso
  • Exhale and return back to the initial position.
  • Hold and repeat

  1. Bench Dips

These are muscle strengthening exercise that adds real mass to your triceps.

How to do:-
  • Keep a bench behind your back
  • Hold on to the bench with a firm grip with your arms straight and hands shoulder width apart
  • Squeeze your glutes and core as well as raise your chin and chest, so that the body is tight
  • Start the move by dipping down, by bending the elbows
  • Pause for few seconds
  • Now keeping the core and glutes firmly, initiate the press back powerfully using your triceps to bring the torso up
  • Repeat for 3 sets of 8 to 1 dip
  • Let your upper arms rest for a few days, because once you are at the 3rd set you will be in a position where you can’t dip! But this is the best chest and triceps workout to improve your muscle mass

  1. Tricpes Cable Rope Push Downs

Triceps cable rope pushdowns are the best to sculpt up your muscles in your muscle building regime. It specifically targets the triceps and also strains your chest muscles to form massive muscles.

How to do:-
  • In a cable machine, hook up a two-handled rope attachment
  • Set the pulley around shoulder height
  • For starting position, stand upright with your torso straight and a small forward inclination. Forearms should be pointing up towards the pulley while holding the rope.
  • Set backward a foot or two to create the tension.
  • Hinge forward with your knees about 30 degrees
  • Bring down the rope to the sides of your thighs using triceps
  • Exhale while performing the action and only the forearm should move
  • Holding up for a few seconds. Inhale and return the rope to the starting position in a smooth and slow pace
  • Repeat for a maximum of 10 reps.

If you think this doesn’t suffice and you need to sweat more, then make it a bit harder by,

  • Increasing the weight or holding the rope at a higher point to increase the tension

  1. Incline Dumbbell Press

This chest and triceps workout is a more advanced variation of your dumbbell chest press.

How to do:-
  • Lie on your back on an incline bench of 30 - 45 degrees
  • Hold a pair of dumbbell directly above your shoulders with stretched arms
  • Ensure to maintain complete balance and control of the dumbbell
  • Exhale and push the weight up with your chest
  • Now pull your shoulder blades, inhale and lower both dumbbells tardy to the side of your chest
  • Pause for a second and repeat for 10 – 12 reps

So these are some of the chest and triceps workouts, if done right, are going to put those little bumps on your triceps and increase the chest muscles. These are a few advanced level training that needs weights, so it is always better to have a helping hand or a trainer while exercising.

Happy and safe workouts!

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