The duo of chest and tricep muscle is always best as they are the major muscles to tone your upper body. Training them together is the best way to get massive gains and to build muscular strength. Here the question arises Is there any effective chest and tricep workout for mass? The answer is yes. In this article, we will be sharing the best chest and triceps workout which will definitely help you in building muscles.
This massive workout includes all the exercises that will focus on your chest and triceps major muscles effectively and will also help in gaining. So go ahead and follow this chest and tricep workout program to get massive gains.
Training dual muscles at a time is the best way for building muscles. Chest and triceps are the best combinations that help in developing muscular strength and hypertrophy. However, if you want to get massive chest and triceps gains then this workout program is definitely an effective one. To make more further gains you can also train other muscles in pairs like back and biceps.
Here are the best Back and biceps workout program for massive gains Click Here.
Let’s have a short look at the benefits of training chest and triceps together.
You must follow this chest and tricep workout routine for at least 4 weeks to observe your gains and transformation. Keep in mind that the results may vary if you do not consume a proper nutritional diet.
Yess! this chest and tricep workout is for beginners also. It is basically designed for both beginners and intermediate bodybuilders. So feel free to follow this workout and make gains.
Now as we know all the value points of this workout program. Also, you can download this program pdf from below. Let’s get started. Here is a short brief of the exercises we will cover in this workout program.
10 Best Chest and Tricep Workout | ||
---|---|---|
Exercises | Sets | Reps |
Barbell Bench Press | 2-3 | 8-10 |
Diamond Pushups | 3 | 12, 10, 8 |
Incline Dumbbell Press | 3 | 8-10 |
Overhead Dumbbell Triceps Extension | 3 | 12, 10, 8 |
Cable Crossover | 2 | 10-12 |
Skullcrusher | 3 | 12, 10, 8 |
Decline Dumbbell Press | 3 | 12, 10, 8 |
Dumbbell Kickback | 3 | 12, 10, 8 |
Dumbbell Pullover | 2 | 12, 10 |
Triceps dips | 2 | Till failure |
Now let’s know more about these exercises in brief.
One of the best exercises to get bigger chest muscles. Barbell bench press focuses on your middle pecs muscles. As a starter, this will be a great hit to your chest muscles. For building strength, you should lower the reps with more sets. Here is the right tutorial for this workout.
Targeted Muscles- Middle pecs and core muscles.
Complete 3 sets of 8-10 reps each with proper rest in between sets.
Summary |
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Best chest workout for muscle building that focuses on your middle chest muscles. |
The diamond pushup is one of the best chest and tricep workout for mass. This pushup variation effectively focuses on your upper pecs and long head triceps muscles. A beginner level exercise to build muscles. Here is a tutorial for this amazing exercise.
Targeted Muscles- Upper pecs, long head triceps, deltoids, etc.
Complete 3 sets of 12, 10, reps each.
Summary |
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An excellent exercise to train your both chest and triceps muscles properly. Follow this exercise slowly to make it more effective. |
Another excellent exercise for your chest. The incline dumbbell flye focuses on your upper pecs muscles. It also helps in building your muscular strength. Do not curve your back during this workout. Here is a short tutorial for this effective chest exercise.
Targeted Muscles- Upper pecs and core muscles.
Complete 3 sets of 8 to 10 reps each.
Summary |
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Massive exercise to train your upper chest muscles effectively. Keep your back straight during the whole workout. |
Overhead dumbbell tricep extension is a massive exercise to build strong and attractive triceps muscles. It usually targets your long and lateral head triceps muscles. Also helps in building arm strength. Perform with lightweight and more reps to make it more effective. Here is tutorial for this workout.
Targeted Muscles- Long and lateral head muscles.
Complete 3 sets of 12, 10, 8 reps each.
Summary |
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A great exercise to build your triceps major muscles long and lateral head muscles. Decrease the weight and increase your reps for massive gains. |
Cable crossover is an excellent exercise to target your chest muscles. It comes with different variations that focus on your upper, lower, and middle pecs muscles. Change the position of the pulley high to low and follow the same process. Have a look at its tutorial.
Targeted Muscles- Upper, lower, and middle pecs muscles. (Depends on the exercise variation)
Complete 2 sets of 12, 10 reps each.
Summary |
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Another effective chest exercise which comes with different variations. Targets your upper, lower, and middle pec muscles. |
We all know how effective this exercise is. It focuses on your If you want to build attractive triceps muscles then add this effective exercise in your chest and tricep workout routine. Keep lower weights and your reps high. Here is a short tutorial for this amazing exercise.
Targeted Muscles- Long and medial head muscles.
Complete 3 sets of 12, 10, 8 reps each.
Summary |
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Excellent isolation exercises to train your long and medial head triceps. Also builds your muscular strength. |
Decline dumbbell press is more effective than the barbell one. It usually targets your lower pecs and muscles and builds your strength and hypertrophy. Including this exercise in your chest and tricep workout routine will be the best way to transform your chest. Here is a tutorial.
Targeted Muscles- Lower pec muscles.
Complete 3 sets of 12, 10, 8 reps each.
Summary |
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An effective bench press variation to train your lower pec muscles. Also, builds your muscular strength. |
Dumbbell kickback is an ultimate exercise to build thick and attractive triceps. It effectively trains on your long head tricep muscle and builds strength. Perform low weight with high reps to make this exercise more effective. Have a look at its tutorial.
Targeted Muscles- Long head tricep muscles.
Complete 3 sets of 12, 10, 8 reps.
Summary |
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Tricep workout that targets your long head triceps muscles. Pause at the top for 2 to 3 seconds to make this exercise more effective. |
Training your chest with a proper stretch is the best way to build muscles. The dumbbell pullover focuses on your upper pecs muscles. This workout is effective to build a bigger and stronger chest. Follow the tutorial below to perform this workout.
Targeted Muscles- Upper pecs muscles.
Complete 2 sets of 12, 10 reps each.
Summary |
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Pullover exercises that strengthen your muscle and increase flexibility. |
Dips are one of the best chest and tricep workouts for mass. It comes with different variations. Performing dips by leaning your upper body forward target your lower chest muscles as straight dips engage your triceps muscles. Here is the tutorial for one of them.
Targeted Muscles- Triceps and lower chest muscles. (Depends upon variations)
Complete 2 sets till failure.
Summary |
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Dips are always an effective way to train your triceps or lower chest muscles. Try to do reps until failure to make it more effective. |
In this article, we have shared 10 best chest and tricep workout for gains. It includes all the exercises that train your major chest and triceps muscles effectively. Follow this ultimate workout program for at least 4 weeks and get your transformation. Also, there is a free pdf of this workout program so you can easily perform it. All the best and stay strong. Go with us and grow with us. Buildingbeast.
Want a Free muscle building workout program? Click Here.
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