Having trouble with growing your chest and triceps? Or are you just looking to switch up your chest and tricep routine?
I’ll be showing you my personal chest and tricep workout for mass and strength.
Before we dive into this chest and tricep workout, I’d like to give 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 do the work.
- Eat healthy carbs before and after your workout. A good example would be oats or fruit.
- Fix your diet. Start tracking your macros, it’s more important than you think.
- Consider stocking up on muscle building stacks. They’ll help you reach your goals faster. Creatine, for example, has been scientifically proven to help with building muscle.
- Patience & Dedication. You won’t get massive in a week, give it time.
- Rest. Your body needs to recover after a heavy workout, make sure it gets plenty of rest.
The Best Chest And Tricep Workout
Before we start the chest and tricep workout, make sure to do a few warmup sets.
This is very important because we want to prevent injuries at all cost. By warming up properly we can reduce the risk of injury.
In case 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 reps 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.
Flat Dumbbell Press
Perform 2-3 warm-up sets of 15-20 reps each. Once you’ve finished these you can move onto the working sets, 4 sets of 6 to 8 reps.
I pretty much start every chest and tricep workout with a press exercise.
My favorite exercise by far is the flat dumbbell press. The reason why I prefer the flat dumbbell press over the bench press is that it requires you to stabilize the weights.
Also, the dumbbells are independent. You’ll be working each pec individually which means your stronger side won’t be able to compensate the weaker side. You also won’t need a spotter because you can just drop the weights.
Here’s a video on how to properly perform the flat dumbbell press. Try aiming for 6 to 8 reps with a moderate weight.
This exercise will drain a lot of strength mainly because it’s considered a heavy compound movement. It will target the whole chest and additionally also the triceps.
Incline Bench Press
After the flat dumbbell press we’re moving onto the Incline bench press. This excersise is going to target the upper part of the chest.
If you’re looking to grow your upper chest you can do this exercise first and then proceed with the flat dumbbell.
I want you guys to perform this excersise slow and controlled. Make sure to lower the bar all the way to your chest. This way you’ll activate all the muscle fibers in the chest which is exactly what you want.
On the incline bench press, aim for 8 to 12 reps.
It’s also very important to retract your scapula during this excersise.
Now that you’ve performed 2 presses we’re going to move onto the cable crossover. Personally, I love this excersise as it’s great for getting a pump and getting a lot of blood into the chest muscles.
You’re going to do 4 sets for 12 reps each. It’s very important that you actually feel your chest doing the work. Make sure to contract your chest muscles during each rep.
If you want to know how to properly perform the cable crossover check out the video below.
You’ll see that it’s really important to have a proper range of motion (ROM). As with the incline bench press, you want to make sure you are stretching the muscle.
The last chest excersise is going to be chest dips. You’re going to do 3 sets of as many reps as you can going to complete failure.
To get as much chest activation as possible, you need to slightly lean forward. Make sure you get a good and deep stretch to fully activate the chest.
With dips, you’ll also directly hit the triceps and get them ready for the upcoming tricep exercises.
Some of you might be unable to do dips. In that case, I suggest going with a chest dip machine or focus on the negative part of the exercise.
Now that we’ve finished up the chest it’s time to move onto the tricep. Again, it’s going to be very important to focus on your tricep doing all the work. Try to get a good mind muscle connection (MMC).
Your tricep should already be warmed up after those 4 chest excersises. As with the first chest excersise, we’re going to do this one a bit heavier and aim for 6 to 8 reps.
Make sure to use a straight bar or a v-shaped one. The tricep pushdown will hit the whole head of the triceps making it a great one to start your workout with.
Another great one for triceps is skull crushers. You can perform these either with dumbbells or an EZ bar. Personally, I like using dumbbells because that way my arms work independent.
Make sure to fully stretch the tricep when performing these. Try not to fully lock out and keep the tension on the tricep.
Triceps Rope Extension
The last excersise for this chest and tricep workout is going to be the rope extension.
Your triceps will be pretty fatigued by now. It’s time to finish them off with 3 sets at 10 to 12 reps. Make sure to give your everything and pump up the triceps.
Congratulations! The chest and tricep workout is done.
Now it’s time for you to get some healthy carbs and protein in. Give your body plenty of rest before performing this workout again, at least 48 hours.
Keep in mind,
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Best Chest And Tricep Workout For Mass
- Dumbbell Bench Press - 9/109/10
- Incline Bench Press - 8.5/108.5/10
- Cable Crossover - 8/108/10
- Chest Dips - 8.5/108.5/10