13 Best Chest and Triceps Workout for Bodybuilding Home amp Gym
13 Best Chest and Triceps Workout for Bodybuilding Home & Gym All the wonders you seek are within yourself. SportsPeopleObjectivesMoreFormats
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Working out to build muscles is one of the best ways to stay in shape and build muscles. If you are looking for the best chest and tricep workout, then you have landed at the right place. This article will look at a list of 13 chest and triceps workouts you can do in the gym and at home to build muscles.
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.
Barbell Bench Press Triceps are crucial synergists. This bench press is the best chest and triceps workout that any beginner can stick to.
You will encounter oblique twists when exploring a good chest and triceps workout. This exercise is quite simple and can be done at home as well.
12. Decline Situps Decline situps are a chest and triceps workout that you can do at the gym or at home with a decline bench. This workout is highly beneficial for the chest and triceps.
13. Leg Raises
One of the best chest and triceps workouts you can do without equipment is leg raises. This is an easy exercise for your upper body. How To Do Lie down on your back with your legs together and straight.Keeping your legs together and straight, lift them up toward the ceiling. Lift your legs till your hips come off the floor.Slowly lower your legs to the point they are just above the ground. Hold the position for a few seconds.Raise your legs back up and repeat.
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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All you need advice and stories for your sport, delivered straight to your inbox (every month).Nothing more.Nothing less.Thank you! Your submission has been received!Oops! Something went wrong while submitting the form. P.S: You will enjoy this.Jul 5, 20225MIN READ13 Best Chest and Triceps Workout for Bodybuilding Home & Gym
Looking to jumpstart your chest and triceps workout? Here are the top 13 chest and tricep exercises to build massive muscles & trim your biceps.READ MOREDecathlon
Health and fitness are not trends you follow, they are a way of life. Staying fit and leading a healthy life should be everyone’s goals. Adding to this, many people also wish to build muscles and strengthen their bodies inside-out. Who doesn’t like a good chest and tricep workout to help build massive muscles and increase upper body strength?Working out to build muscles is one of the best ways to stay in shape and build muscles. If you are looking for the best chest and tricep workout, then you have landed at the right place. This article will look at a list of 13 chest and triceps workouts you can do in the gym and at home to build muscles.
Introduction
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.
The Best Chest And Tricep Exercises
In this article, we will look at the chest and triceps exercises you must do to build your body the way you want. Here is a list of the chest and triceps workouts and exercises we will discuss in this article: S. No. Exercise How It Helps 1 Barbell bench press Increases upper body strength 2 Incline dumbbell fly Chest development 3 Diamond pushups Targets the triceps 4 Overhead dumbbell triceps extension Strengthening of the triceps 5 Dumbbell skull crushers Adds mass to the triceps 6 Bar dips Adds muscle mass to the upper body 7 Cable cross over Targets the muscles of the bottom of the chest 8 Bench dips Strengthens the triceps and the chest 9 Triceps cable rope pushdowns Tones your arms 10 Incline dumbbell press Develops the upper portion of the pectoral muscles 11 Oblique twists Improves posture and balance 12 Decline situps Strengthens the chest 13 Leg raises Improves muscle endurance13 Best Chest And Triceps Workout To Build Massive Muscles
Building massive muscles is a dream for many fitness enthusiasts and bodybuilders. The best chest and tricep workout will help you gain more muscles and strengthen your muscles. Working on a complementary muscle group will help you save time and also allow you to train both muscles without having to warm up twice. Working out and maintaining a proper diet can help you achieve the body and physique of your dreams. In this section, we will look at the list of chest and tricep exercises you can do at home or at the gym to gain more muscles and strengthen your body.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 benchNow lift the barbell straight overhead with your arms locked.Inhale and slowly bring down the barbell to your middle chestAfter a pause, exhale and push it up back to the initial positionRepeat for 9 reps.Always focus on your chest muscles and strain your triceps (without hurting yourself) while doing the workoutEquipment Required:Flat BenchBarbell 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 holdPlanting your feet firmly on the ground, lie back on the bench and bring back the dumbbell to each side of your middle torsoNow get back to the initial position and repeat for 8 repsEquipment Required:Inclined BenchDumbbellDiamond 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 chestNow spread your fingers into making a diamond shapeMaintaining your back straight, bend your elbows and go down until your chest touches the groundReturn back to the initial position after a pause.Repeat the same for 10 to 12 reps of 4 sets 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 handsWith extended arms, push the weight overheadBend your elbows and slowly bring down the weight behind your headPause for 1 to 2 seconds, now get your arms straight and get the weight back to the initial position.Continue for 8 reps eachEquipment Required:DumbbellDumbbell 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 togetherOpt for a suitable dumbbell or weight according to your strength and keep the wrists neutral throughoutRaise your arms fully extended with a slight lean towards the head.The hands with the dumbbell should be in line with your mouthNow after a minimal pause at the top with an ensured balance, smoothly bring it down to the initial positionEquipment Required:Dumbbell Bar Dips Bar dips can be altered for improving your chest muscles along with your triceps. How to do -
Lean forward about 90 degreeLower the body more, than your normal triceps dips until chest is even with the barsFirmly hold the grip on the bar with both the handsNow push up your body straight, as though your hands balance your body weightLean forward for 45 degreesLower yourself, keeping your hips straightContinue for 12 reps.Keep in mind, your chest drops forward as your elbows move backEquipment Required:Dip Bar 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 headSelect accurate resistance band and hold it in each handNow pulling your arms together in front of you, step forward in front of an imaginary line, between both pulleys, which will be your starting positionBending your elbows, a bit, extend your arms straight out to both sidesFeel the stress in your chest and inhaleThe movement should occur only at the shoulder joints and not at the arms and torsoExhale and return back to the initial position.Hold and repeatEquipment Required:Resistance Band Bench Dips These are muscle strengthening exercise that adds real mass to your triceps. How to do -
Keep a bench behind your backHold on to the bench with a firm grip with your arms straight and hands shoulder width apartSqueeze your glutes and core as well as raise your chin and chest, so that the body is tightStart the move by dipping down, by bending the elbowsPause for few secondsNow keeping the core and glutes firmly, initiate the press back powerfully using your triceps to bring the torso upRepeat for 3 sets of 8 to 1 dipLet 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 massEquipment Required:Dips Bar 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 attachmentSet the pulley around shoulder heightFor 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 degreesBring down the rope to the sides of your thighs using tricepsExhale while performing the action and only the forearm should moveHolding up for a few seconds. Inhale and return the rope to the starting position in a smooth and slow paceRepeat 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 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 degreesHold a pair of dumbbell directly above your shoulders with stretched armsEnsure to maintain complete balance and control of the dumbbellExhale and push the weight up with your chestNow pull your shoulder blades, inhale and lower both dumbbells tardy to the side of your chestPause for a second and repeat for 10 – 12 repsEquipment Required:Incline BenchDumbbell 11. Oblique TwistsYou will encounter oblique twists when exploring a good chest and triceps workout. This exercise is quite simple and can be done at home as well.
How To Do
Sit on the floor with knees bent, feet flat and abs contracted. Your upper body should be at an angle of 45 degrees.Hold a medicine ball with both your hands.Contract your abs and twist slowly from your torso to your right. Touch the medicine ball to the floor beside you. Hold for a few seconds.Slowly twist to the centre and then repeat on the left side. Equipment Required: Medicine ball12. Decline Situps Decline situps are a chest and triceps workout that you can do at the gym or at home with a decline bench. This workout is highly beneficial for the chest and triceps.
How To Do
Sit on a decline bench, bend your knees and tuck your feet under the padded bar.Interlace your fingers around the base of the skull or cross your arms over the chest.Lift your torse such that your chest comes closer to your thighsHold the position for a few seconds.Return to the starting position and repeat.Equipment Required:Decline bench13. Leg Raises
One of the best chest and triceps workouts you can do without equipment is leg raises. This is an easy exercise for your upper body. How To Do Lie down on your back with your legs together and straight.Keeping your legs together and straight, lift them up toward the ceiling. Lift your legs till your hips come off the floor.Slowly lower your legs to the point they are just above the ground. Hold the position for a few seconds.Raise your legs back up and repeat.
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!