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)
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.
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.
Workout 2 Chest & triceps (Volume & definition)
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)
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
Ready to train smarter?
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.
Press, push, and grow your chest volume
Related chest and triceps workouts
Build upper body power and definition
