There are a few workouts that will work your chest and triceps at the same time. This is what I refer to as a “double trouble.” You are basically killing two birds with one stone. Chest tricep workouts save time, which is fantastic. The majority of people just exercise one body area each day. That’s what I used to do before I discovered chest tricep exercises. It improved the quality of my workouts and allows me to focus on two body parts per day.
CLOSE GRIP BENCH PRESS
The close grip bench press is a fantastic workout to attempt. It is great for your triceps and chest. However, it is critical to complete this workout correctly. If you do not do it right, you will be working on your chest only instead of your chest and triceps. Choose a weight that isn’t too hefty so you can maintain control of the bar.
To perform this chest tricep workout effectively, lie flat on a bench with a reasonable weight on a bar. Then, as you descend with the bar, keep your grip near to the middle and gently bend your elbows. Perform 5 sets of 15 reps with 1 minute of rest in between. After a few months, you will notice a difference if you do this once a week.
This chest triceps workout is one of my favorites since it targets all the muscles in your triceps and chest. You can obtain workouts that solely target a specific portion of your chest or triceps and take a long time to finish. When it comes to the close grip bench press, you don’t have to be concerned about that.
CLOSE-GRIP PUSH-UPS
The close-grip push-up exercise is a little more challenging than the close grip bench press. This is because you are using your own bodyweight to get up. Let’s be honest, using your own bodyweight to execute workouts is more difficult than using weights, especially if you are unable to lift your own weight. You can do an incline close-grip push-up, a decline close-grip push-up, or a regular close-grip push-up.
A close grip push-up differs from a standard push-up in that your hands are close together. They should be so near to the point where your thumbs and index fingers are forming a diamond shape. Push-ups are the most effective approach to building your upper body, so do this chest triceps workout at least four times per week. I do it every morning as I wake up, and I recommend that you do it as well.
If you are feeling really powerful, I recommend doing the decline close-grip push-up. This chest triceps workout is one of my least favorite exercises only because it is so challenging. I would not advocate this workout if you are unable to lift your own body weight.
Begin with a standard close-grip push-up. Go for the incline close grip push-up once you have mastered the standard close-grip push-up. You will become stronger in this manner. Once you’ve gained enough strength, move on to the decline close-grip push-up.
CHEST DIPS
This exercise is known as chest dips, but it may also be used to strengthen your triceps. It all relies on how your body is positioned. It’s another bodyweight workout, so make sure you’re capable of lifting your own weight. When it comes to this chest triceps workout, I like to do four sets. On the first two sets, I concentrate on my chest, and on the last two sets, I concentrate on my triceps.
Lean your torso slightly forward to concentrate on your chest and slightly back to concentrate on your triceps. You will be able to go lower as your strength increases. If you are still attempting to gain strength, don’t go too low; believe me, you will have a hard time getting back up. This chest tricep workout is an excellent approach to strengthen your upper body. Pull-ups are another good approach to build upper-body strength.
When I’m doing specific exercises, I tend to become bored easily. If you are anything like me, you should give this a shot. This chest triceps workout should be done four times. In the first set, perform the first seven reps focusing just on your chest, and the last seven reps focusing solely on your triceps. Change it up a little for your second set by focusing on your triceps for the first seven reps and your chest for the last seven. Carry on with the third and fourth sets in the same manner. I find this method harder to implement.
DON’T PLAY YOURSELF
Your body demands physical stimulation, whether you are out for a run, lifting weights, or doing a HIIT workout. Don’t make a fool of yourself by spending all of your time indoors consuming junk food. Get out there and engage in some physical activity. Believe me when I say that after you have performed this chest triceps workout, your body will feel wonderful. You will feel as though you’ve accomplished something. If you have any questions or any advice, please feel free to leave them in the comment section. I will respond to all of them as soon as I have received them.
As I have just started the whole keep fit and going to the gym routine, I struggle to get there sometimes due to other commitments but these workouts are ideal for my morning routine. Very informative but could use some more visuals to clearly show the routines.
I am definitely going to try them though and see how I get on.
Thanks and keep up the great effort!!
Thank you for your feedback.
Hi, I just have a quick question with regards to the close grip bench press. When you hold the bar, do your fists face your head or your toes, and then when you life the weight, do your elbows point downwards or outwards for the most effective workout?
I hate doing chest dips, however I feel that the more I do them, the stronger I am getting. I think most women hate these sorts of exercises at first as we all battle with upper body strength.
Your fists face your head and your elbows point outwards. This is an excellent question.
With time, it will become easier and you will end up loving it.
Yuck. Exercise and on a Sunday morning no less. But one of your last comments was spot on. I need to get off the couch and do something. There is always some excuse and with the holidays coming up, its the biggest one for me. Why exercise now with the all the great holiday foods I’ll be eating. I’ll just wait till New Years. Well, I’ve waited too long already. It is time to get off my butt and exercise and you gave me some great exercises to use, thank you.
Start today so you can get into the new year correctly! You will not regret it
Hello Daniel
I’ve had a good read of your post, it’s really informative! I’ve tried to do the chest dips in the past, but they’re extremely difficult as I have very lanky arms! It’s the first that I am learning they are called chest dips because I felt as though my triceps were the ones getting the most work! I would imagine the dip stand station would also work the core in the chest dip as you need to have good balance yeah?
It won’t work your core as much. It mainly focuses on your chest and tricep. It honestly depends on how you position your body. You can also use the dip station to work on your core only but you would then have to use another method of exercise.
This is a great article for those who are beginners or advanced, looking to get back at the gym or do home fitness to get their minds right for their New Years resolutions.
It is articles like these that help me stay motivated and try to push myself to be the best version of me.
Definitely! I am glad you enjoyed reading my article.
I found this all very motivating. I’d love to get some equipment to help me exercise. Is there anything you can recommend for a female beginner, please? I could do with some advice on how to start slowly but effectively. I have an autoimmune condition and I am recovering from chemoradiation, so something gentle to begin with, but enough to show some results. I am mainly looking to tone and strengthen.
You can start by purchasing yourself 5kg dumbbells. I believe that will be a sufficient weight for you. If you would like, I can create a training program for you, just let me know if you are interested.
This was certainly informative. As a female, I don’t think I’d be doing this exercise much, however it was interesting to learn about.
I’m not much of a gym enthusiast. I’m more of a walk in nature and dance around kind of exerciser. I know I need to implement some sort of weights into my routine though. And yes, I need to get my butt off the couch and move more.
This would be a good way to add some sort of weights into your routine. Do it like once a week and you will see a difference.
Hi Daniel, just read your post on Chest Tricep Workouts and I feel really envious of people who can get out there and commit to regular strenuous exercise.
My problem is mindset. I am too much of a couch potato and although my mind says “yes….I’m going to do this”, my body doesn’t always want to co operate.
Is it possible you could do an article on mindset in relation to exercise health? I would find that really valuable. In other areas of my life I am known for being on the ball and focused. I just don’t seem to be able to bring that mindset to physical exercise.
Not a problem! I will do exactly that just for you.
Ok I don’t know much about fitness to that extent but what I do know is that I Love to see when guys can keep their body in Very Good Shape. I’ll admit that it looks very good when I see guys in a T-shirts with his Triceps muscles showing or in a shorts and his Six Packs are showing. That to me shows that he takes pride in his appearance and want to stay healthy and fit! Which that’s what your trying to show these guys, that with hard work and determination they can have that ‘fit body’ they see other guys with. Your content is good and informative because you break down stuff many beginners wouldn’t understand at first. I really hope these guys would take your advise and start to work out, not only to look fit but stay healthy.
I agree, fit people just look good. This is why I am always in the gym. Thank you for your feedback.
I agree its harder to build lean muscle mass. If I were interesting in building arm muscle I would totally use the ideas that are being said in this article. I need this article when I go to the gym . That way I can know what equipment I need to use to help me build muscle in my arms. so thank you
Do try out these exercises and let me know how it goes for you.
I definitely need to go to the gym at a different time. It’s always packed when I go in the evening, and all the benches are taken. That’s why I can’t always do exercises that involve benches.
I’ve never liked push-ups, but I know they’re important. In fact, they’re one of the most complete exercises there are.
Thanks for providing some tips to do these exercises. I’ll bookmark this for future reference.
Try going early in the morning when everyone is in bed. You will have the whole gym to yourself. Pushups are one of the most effective exercises that you can do.
What I like about Chest Tricep workouts is that you can also do them at home. I have a small bar weight that I use lying on my loungeroom floor and it really works out my chest. I do three sets of 10 with 1-minute rest in between and then I stand up and shake myself out and get down to do the Close Grip pushups. I actually do these on my knees paying attention to not dipping my back as it isolates just using my arms and chest, is this ok?
I figure some exercise is better than none and as women get older it is definitely harder to keep muscle tone.
Yes absolutely! That is a perfect way to exercise and is very effective. I am glad that you are staying fit and taking care of your health.
Hi there,
Thank you for this other awesome article on how I can workouts both chest and triceps at the same time. I am just from reading your other article on how to enlarge shoulders.
Just like yourself before, I had never known I could focus on both chest and triceps at once. I always focus on one at a time from my home gym. I have seen the related recommended exercises prescript in your article. I will practice them all and decide on which one is my best. I will also let my friends and family decide. hence I am sharing this article with them as well.
Do share it and let me know how it goes for all of you!
Love, Love, Love me some chest exercises!! Great stuff on how to knock out two muscle groups that complement each other in almost all pushing/pressing exercises involving the arms. I use all these exercises on chest day, but I have to say the dips are my favorite. And yes, I feel amazing when I get that pump after a good chest workout with these exercises!
And of course, you are spot on with the last paragraph. Getting the motivation to get up off the couch and get moving is probably the most important part of any workout. And doing that consistently is the bigger challenge. The journey to get the body of your dreams is definitely a marathon, not a sprint.
Thanks for the article and keep up the great work!
Thank you for your feedback! I really appreciate it.