Boost upper body power and push strength
Best Chest and Triceps workouts
Chest and triceps workouts are commonly paired because both muscle groups are activated in pressing movements. By training them together, you maximize efficiency and allow for focused recovery on pull days. These routines combine compound lifts like the bench press and dips with isolation moves such as cable flyes and tricep pushdowns. Whether you're building size or improving performance, a strong chest and powerful triceps enhance your push strength, posture, and overall upper body development.
Workout 1 Chest & Triceps (Mass building)
This workout is all about size and strength. Bench press and incline press pack on chest mass, dumbbell fly opens up your chest for a deeper stretch, and skull crushers with close-grip bench press hammer the triceps. Perfect if you want a bigger, stronger upper body and arms that push harder in every press.
Resistance Band Pull Apart
Barbell Bench Press
Dumbbell Fly
Dumbbell Incline Chest Press
Lying Barbell Tricep Extension (Skull Crusher)
Close-Grip Barbell Bench Press
Push heavier, improve posture and build upper body strength
The benefits of chest and triceps workouts
Training the chest and triceps together boosts your pressing performance and muscular endurance. The chest is responsible for pushing horizontally, while the triceps extend the arms during pressing and overhead movements. Strengthening these muscles improves your ability to perform exercises like push-ups, bench presses, and dips. It also supports shoulder stability and helps develop a well-proportioned upper body.
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Workout 2 Chest & triceps (Volume & definition)
This workout is built for muscle detail and endurance. Dumbbell presses and push-ups pump up your chest, while cable crossovers carve out shape. Tricep pushdowns and extensions tighten and define your arms. Perfect if you want more muscle separation, higher reps for conditioning, and that lean, sculpted upper body look.
PVC Figure 8
Dumbbell Chest Press
Push Up
Cable Standing Up Straight Crossovers
Tricep Pushdown (Cable)
Dumbbell Seated Triceps Extension
Workout 3 Chest & triceps (Strength & power)
This workout is built for raw pushing strength. Decline bench and chest press let you move heavy weight safely, while triceps extensions and pushdowns load your arms for power. The cable fly ties it all together with stability and control. Perfect if you want to hit heavier lifts, build explosive pressing power, and push past strength plateaus.
Resistance Band Pull Apart
Barbell Decline Bench Press
Lever Chest Press
Ez Bar Lying Triceps Extension
Cable Low to High Cable Fly
Tricep Pushdown (Cable)
Push strength and size to the next level
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You’ve just explored some of the most effective chest and triceps workouts: combining push movements that build upper body strength, power, and definition. With the app, you can follow a structured routine that balances volume and recovery for real progress.
Frequently asked questions: best Chest and Triceps workouts
Isolation exercises let you target specific muscles without the fatigue of multi-joint coordination. After your compound lifts, isolation moves like chest flyes or tricep rope pushdowns help you add volume and fully fatigue the muscle—supporting growth and better muscle definition.
For most lifters, 10–16 total sets per muscle group per week is effective. You can split that across 2 workouts or hit it all in one session. A solid workout might include 3–4 sets of compound lifts and 2–3 sets of isolation movements per muscle.
It depends on your goal. If chest is your priority, start with chest-focused compound lifts like the bench press. If you want to bring up your triceps, begin with close-grip presses or triceps-specific work. Generally, start with the larger muscle group (chest) for better performance and form on big lifts.
Key compound movements include the flat bench press, incline bench press, dips, and close-grip bench press. These exercises recruit both chest and triceps and allow for progressive overload, making them ideal for strength and size development.
Chest and triceps are synergistic muscles in pushing exercises like bench presses and push-ups. Training them together allows you to exhaust the pressing muscles in one session while keeping the next workout (e.g., back and biceps) fresh. This structure fits well into push-pull splits and supports effective recovery.
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Related chest and triceps workouts
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