Having difficulty with growing your chest and triceps? Or are you simply looking to change your chest and tricep regularly?

I will be showing you my personal chest and tricep workout for strength and mass.

Before we dive into this chest and tricep workout, I’d like to offer you a few tips.

  • Lift with proper form. Don’t go too heavy, you want slow and controlled reps. You want to feel your chest and tricep muscles perform the job.
  • Eat healthy carbohydrates before and after your workout. A fantastic example would be oats or fruit.
  • Repair your diet. Start tracking your macros, it is more significant than you might imagine.
  • Consider stocking up on muscle building piles. They’ll help you reach your goals faster. Creatine, by way of instance, has been clinically proven to assist with building muscle.
  • Patience & Dedication. You won’t find massive in a week, give it time.
  • Rest. Your body has to recuperate after a heavy workout, make sure it gets lots of rest.


Before we initiate the chest and tricep work out, be certain to do a few warmup sets.

Image result for the best chest and tricep workout

This is very important because we would like to avoid injuries at all price tags. By warming up correctly we can reduce the possibility of injury.

In the event you don’t know how to properly warm-up, just do 2 or 3 sets with a very lightweight for at least 15 to 20 reps. Again, make sure these are slow and controlled repetitions to get the blood flowing into the muscle.

Usually, my chest and tricep workouts are between 16 and 20 sets. This does not include the warmup sets.


Sets                 Repetitions
2-3                   15-20 (Warm-up)
4                       6-8

Play 2-3 warm-up sets of 15-20 reps each. When you’ve finished these you can move onto the working sets, 4 sets of 6 to 8 reps.

I start every chest and tricep workout with a media exercise.

My favourite exercise by far is that the flat dumbbell press. The reason I favor the flat barbell press over the bench press is that it requires you to stabilize the weights.

Additionally, the dumbbells are somewhat independent. You are going to be working everyone is individually so your side will not have the ability to compensate the weaker side. You also won’t need a spotter since you can just drop the weights.

Here’s a video on how to correctly carry out the horizontal barbell press. Consider aiming for 6 to 8 reps with a moderate weight.

This exercise will drain a lot of strength mainly because it is regarded as a heavy compound movement. It will target the whole chest and also also the waist.


Sets                    Repetitions
4                         8-12

Following the flat dumbbell press, we’re moving onto the Incline bench press. This exercise will target the top part of the chest.

If you are trying to grow your upper torso you can do this exercise first and then proceed using the horizontal barbell.

I need you guys to perform this exercise controlled and slow. Make certain that you reduce the bar all the way to your torso. This way you’ll activate all of the muscle fibers in the torso that’s exactly what you would like.

On the incline bench press, the target for 8 to 12 reps.

It’s also extremely important to retract your scapula during this exercise.


Sets                Repetitions
4                      12

Now that you’ve performed 2 presses we are going to proceed onto the cable crossover. As for me, I love this exercise as it’s great for getting a pump and receiving a great deal of blood into the torso muscles.

You are likely to do 4 sets for 12 reps each. It’s very important that you really feel your chest doing the work. Be sure to contact your torso muscles during every rep.

If you would like to understand how to properly carry out the cable crossover check out the video below.

You’ll see that it’s really important to have a suitable selection of motion (ROM). Much like the incline bench press, you ought to make sure you’re stretching the muscle.


Sets           Repetitions
3                Failure

The last chest exercise will be chest drops. You are going to do 3 sets of as many reps as you can go to complete failure.

To get as much torso stimulation as you possibly can, you need to slightly lean forward. Be sure you get an excellent and deep stretch to fully activate the torso.

With dips, you’ll also immediately hit the triceps and get them ready for the approaching tricep exercises.

A number of you might be not able to do dips. In that case, I suggest going with a chest dip machine or concentrate on the negative part of the exercise.


Sets              Repetitions
4                   6-8
Now that we’ve ended up the chest it’s time to move on the tricep. Again, it’s going to be extremely important to concentrate on your tricep doing all the work. Attempt to obtain a good mind-muscle connection (MMC).

Your tricep should be warmed up following those 4 chest exercises. As with the first chest exercise, we’re going to do this a bit heavier and aim for 6 to 8 rebounds

Image result for tricep pushdown

Make certain you use a straight bar or even a v-shaped one. The tricep pushdown will hit the entire head of the triceps making it a great one to begin your workout with.


Sets                   Repetitions
3                        8-12
Another excellent one for triceps as skull crushers. You are able to carry out these either with dumbbells or an EZ bar. As for me, I enjoy using dumbbells since that way my arms operate separately.

Be certain to completely stretch the tricep when doing these. Attempt not to completely lock and keep the strain on the tricep.


Sets                Repetitions
3                     10-12

The last exercise for the chest and tricep workout will be the rope extension.

Related image

Your biceps will probably be fairly fatigued by today. It is time to finish them off with 3 sets at 10 to 12 reps. make certain to present your pump and everything up the triceps.

Congratulations! The chest and tricep workout is finished.

Now it is time for you to receive some wholesome carbohydrates and protein in. Give your body plenty of rest before performing this workout, at least 48 hours.

Remember, high-frequency training does not necessarily result in more gains.

If you are looking to speed up your progress, consider buying legal steroid alternatives.