12 Best Chest and Triceps Workout to build Muscles

The duo of chest and triceps workout increases your muscle strength and endurance in chest and triceps. Chest and triceps is a muscle pairing as old as the bench press itself, and for good reason. The pecs might be the prime movers in most pressing exercises, but the triceps are crucial synergistic, or secondary movers.

The chest muscle is also known as the pectoralis muscle, and mainly divided into the upper and the lower sections. It’s important to train the chest with a variety of exercises to develop the upper and the lower, pectorals, the inside and the outside pectorals.

Standing Upward Chest Fly

The triceps is a large muscle on the back of the arm. It consists of 3 parts: the medial, the lateral, and the long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. One of the tricep’s main responsibilities is extending the elbow joint or simply straightening the arm. 

triceps anatomy

This Blog contains detailed descriptions of all major exercises that focus on the chest and triceps muscles, include these exercises in your workout regime.

Why You Should Train Chest and Triceps Together in same workout

During a compound workout, many targeted muscles work together with other Synergistic and stabilizer muscles to function. Targeting one muscle may not fully engage these other supportive muscles, but they may be in use to some degree. So, if a workout targets one specific muscle group, the groups that work along with that muscle are also getting some work.

Training chest and triceps together in the same workout is something that bodybuilders have been doing for decades. The reason for training those muscle groups together is very logical. When doing a bench press, one of the target muscles is in the chest. However, there are other muscles working in this motion, such as the triceps and the muscles in the shoulders.

12 Best Chest and Triceps Workout to build Muscles

It’s important to let you know that we are strong believers in first training your chest before triceps during your workout routine. This is because your chest muscle will need your full energy and is most likely the heavies to train and gain in terms of muscle.

12 Best Chest And Triceps Workouts

So here’s a list of a few of the best chest and triceps workouts for you to build up a strong and healthy body and muscle.

Chest Exercises

1. Bench Press

Bench Press, is one of the best chest muscle-building exercises. This exercise should be the center of all your chest workouts.

Bench Press is the fundamental exercise for the upper body and should be a part of any best chest exercises regime.

That’s why, for overall chest development, the barbell press always remains on the top of the list. Must add this Chest and Triceps exercise in your workout routine.

Bench Press
Muscles Involved

Primary: Upper Pectoralis, Lower pectoralis

Secondary: Anterior deltoid, Triceps

Steps
  1. Lie flat on the bench, keeping your feet on the floor for better balance.
  2. Lift the bar off the rack and hold it at arm’s length above you.
  3. Now lower the bar under controlled motion until it touches above the chest (around the nipple area).
  4. Now raise it until your arms are nearly locked out.
Tips
  • Keep a controlled motion and avoid jerky movements.
  • Do not bounce the weights off the chest.
  • Avoid too much arching of the back.
  • For heavyweights, use a spotter.

2. Incline Bench Press

The Incline Bench Press is a compound upper-body exercise, meaning that multiple joints and muscles contribute to the movement.

It is a variation of the bench press and an exercise used to build the muscles of the chest. The shoulders and triceps will be indirectly involved as well.

Incline bench press exercise focuses on the upper chest more and therefore helps build massive upper pecs. It is the best exercise to develop muscle mass in the upper and middle pectoral region.

Incline Bench Press
Muscles Involved

Primary: Upper pectoralis

Secondary: Anterior deltoid, triceps

Steps
  1. Lie back on an incline bench. Make sure the bench is adjusted to between 30-45 degrees on an incline.
  2. Lift the bar from the rack using a shoulder-width overhand grip on the bar. Hold it over yourself with your arms locked.
  3. Bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.
  4. Raise your arms until they are nearly locked out. Repeat for the desired number of repetitions.
Tips
  • Do not bounce the bar off of the chest. Lower the bar with control.
  • Set a bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.
  • Do not lower the bar to the neck. Bring the bar to the upper part of your chest on the descent.
  • The glutes and shoulder blades should maintain contact with the bench throughout the entirety of the movement.

3. Decline Bench Press

The decline bench press is an effective flat bench alternative that will change the angle and tension placed on the chest; increasing the likelihood of new stimulus to the working muscle and therefore an increased probability of muscle growth in size and strength. You can add this chest and triceps exercise in workout regime to train both muscle all together.

Decline Press Exercise is much better than the flat bench press for building your lower chest muscles, which gives your chest a fuller, denser, more attractive look. To do the decline bench press, you’ll need a specialized decline bench that puts the back pad at about a 15-30 degree angle. 

Decline Press
Muscles Involved

Primary: Upper pectoralis, Lower pectoralis

Secondary: Triceps, anterior deltoid

Steps
  1. Lie on a decline bench and secure your legs at the end.
  2. Lift the bar from the rack using a shoulder-width overhand grip on the bar. Hold it over yourself with your arms locked.
  3. Bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.
  4. Move the bar back up to the starting position as you exhale. Use your chest muscles to push the bar. Hold for a second and then bring the bar down slowly again.
Tips
  • Get help from a spotter as you take the barbell off the rack.
  • Perform them before triceps in any workout.
  • Keep a controlled motion and avoid jerky movements

4. Machine Fly

The chest fly machine is often overlooked in the weight room because there are so many ways to work the chest (pectoralis) muscles. For example, you can do a chest fly with dumbbells or by using cables.

Machine fly is a machine exercise that primarily targets the chest. It is performed fully seated and supported by a back pad, so it is easy to practice good posture and form while using the machine. It’s a useful machine if you have a lower-body injury and need to avoid standing.

There are also many machines fly variations that you can try out, which require different types of machine fly equipment.

Machine Fly
Muscles Involved

Primary: Upper Pectoralis, Lower Pectoralis

Secondary: Anterior deltoid

Steps
  1. Sit on the machine, taking care to place your back flat against the pad.
  2. Grab the handles so that your palms are facing forward, keep elbows slightly bent.
  3. Press your arms together in front of your chest with a slow, controlled movement. Pause for one second once your arms are fully “closed” in front of your chest.
  4. Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.
Tips
  • Your upper arms should be parallel to the floor.
  • Maintain good posture during both the opening and closing phases of this exercise by sitting tall, with your back maintaining contact with the pad behind you.
  • Exhale as your arms bring the handles together in front of your chest and inhale as you return the handles back to the open position.

5. Parallel Bar Dip (Chest Dip)

Bar Dip is an excellent exercise to build lower chest muscles, and it also works on Triceps and deltoid. This exercise is done on a pair of Parallel bars.

As you perform the dips, you hit the outer area of your pectoral muscles much easier than you would with the bench press or even push-ups.

When you do the dips, less of the deltoid (shoulder) muscle is activated, and so your pecs are forced to work harder to raise you back up. When you perform dips you also engage your core, i.e. your abs, glutes, and back.

It is best to master the bodyweight variation of this exercise prior to adding weight via weighted vests, belts, or chains.

Parallel Bar Dips (Chest Dip)
Muscles Involved

Primary: Lower pectoralis

Secondary: Triceps, anterior deltoid, Core and Lats

Steps
  1. Hold onto the parallel bars and raise yourself at arm’s length.
  2. Using your arms, lower yourself as low as possible, feeling a good stretch in your chest muscles.
  3. Press back up and feel a good chest contraction in addition to your triceps, which are obviously contracting hard now.
  4. Repeat for the desired number of repetitions.
Tips
  • Hold a dumbbell between your legs if you need additional resistance.
  • A little forward body bend will hit the chest muscles harder.

6. Incline Dumbbell Fly

The incline dumbbell fly is an isolated strength exercise that targets the upper chest muscle. Because of the incline bench position, it allows for isolation of the harder to develop upper pectorals not achieved performing a basic flat bench fly.

The incline dumbbell fly requires only dumbbells and an adjustable bench. You are seated comfortably at a 30 to 45-degree angle, using appropriate dumbbell resistance for your fitness level.

incline dumbbell fly
Muscles Involved

Primary: Upper pectoralis major

Secondary: Anterior deltoid, triceps

Steps
  1. Set an incline bench at a 30-to 45-degree angle. Lie on the bench with your feet flat on the floor.
  2. Lift your arms straight up from your shoulders and the dumbbells directly over your upper chest.
  3. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above
  4. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.
Tips
  • Perform press in a controlled manner.
  • Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.
  • Set the bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than the chest area.

Triceps Exercises

1. Triceps Pushdown

Triceps Push down, aka triceps Press down, is the best triceps exercise. The cable provides a uniform resistance throughout the movement, unlike barbell or dumbbell exercises, where the resistance varies during the lift.

Using the straight bar, a pronated grip (palms down) emphasizes the outer lateral head of the triceps, whereas a supinated grip (palms up) focuses effort on the inner long head. An angled V-shaped bar switches the hands into a neutral grip (thumbs up), equally targeting all three triceps heads.

Triceps Pushdown
Muscles Involved

Primary: Triceps

Secondary: Deltoid and forearm

Execution Technique
  1. Stand facing a high-pulley cable with a short straight bar attached to it. Slight bend your knees and feet should be about shoulder-width apart.
  2. Grasp the Short bar with a pronated grip (palm down) and hold the bar at chest level with your elbows tight against your sides.
  3. Keeping your elbows stationary, straighten your arms until they are fully extended.
  4. Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.
Tips
  • You can do this exercise with a rope or EZ bar attachment.
  • Standing upright with the spine straight is the standard position.

2. Lying Triceps Extension

The lying tricep extension (AKA skull crusher) is one of the best tricep-building exercises. The lying triceps extension is an overhead extension performed while lying on a flat bench and either using a flat barbell, EZ bar, dumbbell, two dumbbells.

This is an isolation exercise to build the triceps muscle group in the upper arm. A wide grip emphasizes the inner tricep (long head), whereas a narrow grip targets the outer tricep (lateral head).

Lying Triceps Extension
Muscles Involved

Primary: Triceps

Secondary: Chest, deltoid, forearm

Execution Technique
  1. Lie on a flat bench with your feet on the floor .
  2. Hold a barbell at full arm extension over your chest.
  3. Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead, then push it back up.
  4. Do not lock your elbows out, and repeat for desired reps.
Tips
  • Keep the movement in your shoulders to a minimum. Most of the movement should be in your elbows.
  • This exercise should be done slowly and carefully under good control.

3. Overhead Barbell Triceps Extension

The overhead triceps extension, or the triceps press, is a relatively simple yet effective isolation exercise for the development of the triceps. The overhead triceps extension works all three heads (long head, the lateral head, and the medial head) of the muscle, it especially targets the long head of the triceps.

The triceps extension exercise is called an isolation exercise because it involves movement in only one joint, the elbow joint.

There are many ways (Dumbbell, cable) to do this exercise, but barbells load the triceps with the most amount of overall resistance load.

Overhead Barbell Triceps Extension
Muscles Involved

Primary: Triceps

Secondary: Forearm

Execution Technique
  1. Sit on a low-back bench and extend a barbell overhead, holding it with a shoulder-width grip.
  2. Keep your upper arms right beside your head.
  3. Slowly lower the bar behind your head until your elbows form 90-degree angles, then lift it back to full arm extension.
  4. Repeat for as many reps and sets as desired.
Tips
  • Keep your body and upper arms still. Only your forearms should move.
  • Do not lock out your elbows at the top of the extension.
  • Using the EZ bar instead of a standard barbell can be easier on your wrists.

4. Bench Dip

The bench dip exercise is one of the basic and best body weight exercise mainly targets the triceps, it also hits your chest and anterior deltoid, or the front part of your shoulder.

Elevating the feet brings more chest and shoulder into the movement. It also allows for extra weight on the hips.

Bench Dip with Elevated Legs
Muscles Involved

Primary: Triceps.

Secondary: Anterior Deltoid, Pectoralis Major, Latissimus Dorsi, Pectoralis Minor, Rhomboids

Execution Technique
  1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
  2. Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.
  3. Your arms should be fully extended with your palms on the bench.
  4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
  5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.
Tips
  • Really squeeze the triceps at the top of the movement to get the most out of this exercise.
  • Do not dip down too low as it places unnecessary strain on the shoulder joints.

5. Two Arm Dumbbell Extension

The seated dumbbell tricep extension is a variation of the tricep extension and an exercise used to isolate the muscles of the triceps.

Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you an overall appearance of a larger tricep.

Two Arm Dumbbell Extension
Muscles Involved

Primary: Triceps.

Secondary: Deltoid, Forearm.

Execution Technique
  1. Sit on a flat bench, grab a dumbbell with both hands
  2. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
  3. Bend at the elbows and squeeze your triceps, slowly lower the dumbbell behind your head.
  4. Slowly return to starting position and repeat the desired number of sets and reps.
Tips
  • Perform the exercise using a slow and controlled movement from start to finish.
  • Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.
6. Diamond Push-Ups

Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up. Practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.

If you’re looking for a good body weight movement to train and work your triceps, then diamond push-ups are it. This is a unique movement because it does a great job of developing the lateral (outermost) tricep head. Doing them contributes to the horseshoe tricep look many trainees aspire for.

Diamond Push Ups
Muscles Involved

Primary: Triceps.

Secondary: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid.

Execution Technique
  1. Get on the floor with your hands together under your chest. Position your index fingers and thumbs, so they’re touching, forming a diamond shape.
  2. Now extend your arms, so that your body is elevated and forms a straight line from your head to your feet.
  3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  4. Stop just before your chest touches the floor, then push back up to the starting position.
Tips
  • Keep your body straight and rigid.
  • To make the diamond push-up easier, do it on your knees.

FAQ

Can you train chest and triceps together?

Yes, you can train chest and triceps together in your workout regime. It’s actually preferred by many fitness gurus and bodybuilders to train them together since you are already working the triceps when doing chest. Chest and tricep workouts for strength.

How Many Sets and Reps Should I Do?

For just about every exercise of chest or triceps, 3–4 work sets (the real work you do, not warm-up sets) is a good choice. But rep ranges fluctuate. You can go as low as 5 reps on heavy presses, and up to 15–30 reps for accessory work.

I hope you liked our chest and triceps workout.

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