If you are looking for the Chest and Triceps Workout with Dumbbells at home or gym, then you are in the right place. Here we discuss the effective triceps and chest workout that you can do with the help of dumbbells to build muscle mass and strength.
The duo of chest and triceps workout with dumbbells help to increase your muscle strength and endurance in chest and triceps.
Chest and triceps is a muscle pairing as old as the dumbbell press, push-ups. The pecs might be the prime movers in most pressing exercises, but the triceps are crucial synergistic, or secondary movers.
Chest and Triceps Muscles
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.
Triceps brachii, or simply Triceps is a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass.
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. Furthermore, it’s essential to focus on and work the three tricep head muscles for maximum gains.
Advantages of Doing a Triceps and Chest Workout Using dumbbells:
- Chest and triceps workout with Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
- Dumbbell requires more muscular control than barbells, enhancing kinesthetic awareness.
- Dumbbells allow unilateral training (training one limb at a time), increase core stability, and improve muscular imbalances.
- Chest and triceps workout with Dumbbells allows for greater joint safety and stabilization and allows the joints to move naturally within their range of motion.
- Dumbbell affords a greater level of variety, which prevents physical and mental burnout.
- Dumbbell variations allow for a greater range of movement (ROM), which leads to an increased number of muscle fibers recruited.
Why You Should Train Chest and Triceps with dumbbells 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.
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.
Like when you are doing a dumbbell press, pectorals (chest) is one of the target muscles. However, there are many other Synergistic and stabilizer muscles acting in this motion, such as the anterior deltoid, Triceps Brachii, Biceps Brachii.
It’s important to that first you train your chest than your 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 Exercises With Dumbbells
So, here’s a list of a few of the best chest and triceps exercises using dumbbells that’s help for you to build up a strong and healthy body and muscle.
1. Dumbbell Bench Press
Dumbbell Bench Press, is a great way to add muscle mass to the chest. The shoulders and triceps will be indirectly involved as well. Barbell Bench Press has a limitation that it does not involve the full range of motion, a limitation dumbbell bench press overcomes.
The dumbbell bench press provides an extra range of motion at the top for complete chest development. Also, Dumbbells demand better coordination, forcing the stabilizing muscles to assist as well.
Primary: Pectoralis Major
Secondary: Anterior deltoid, triceps.
- Lie flat on the bench keeping your feet on the floor for better balance with a dumbbell in each hand.
- Hold the Dumbbells straight overhead, palms facing forwards.
- Now, lower the weights to your outer chest stretching the chest to the maximum at the bottom.
- Now, raise it until your arms are nearly locked out, keep dumbbells very close to each other.
- Keep a controlled motion, and avoid jerky movements.
- Keep your elbows close to your sides.
- Let your back keep a natural arch so that you have a slight gap between your lower back and the bench.
2. Incline Dumbbell Press
Incline Dumbbell Press Exercise is an excellent way to develop the middle and the upper pectoral muscles.
Just like the Incline Bench Press, the Incline Dumbbell press works mostly on the upper pecs, but dumbbells allow full range of motion, and therefore in some ways better than the bench press. It adds an extra range of motion at the top for complete chest development. Also, dumbbells demand better coordination, forcing the stabilizing muscles (Triceps, shoulder) to assist as well.
Primary: Upper pectoralis.
- Lie back on an incline bench. Make sure the bench is adjusted to between 30-45 degrees on an incline.
- Clean the dumbbells and lift them straight overhead. Feel a good chest squeeze at the top.
- Lower the dumbbells and feel a good chest muscle stretch at the bottom.
- Pause, and then press the dumbbells back to the starting position.
- Exhale whilst pushing dumbbells upwards and do in a controlled manner.
- Set bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.
- Vary bench angles to hit different angles of the chest.
3. Decline Dumbbell Press
The decline dumbbell bench press is a variation of the decline bench press. By using dumbbells during a decline bench press, you allow yourself for a greater range of motion during the exercise.
Using dumbbells also requires a great deal of shoulder and triceps stability, thus it recruits more muscle fibers to stabilize the body than its barbell counterpart.
Primary: Lower pectoralis.
- Grab a dumbbell in each hand and lie on a decline bench.
- Hold the dumbbells with arms fully extended directly above your chest.
- Lower the dumbbells slowly to the sides of your chest, tucking your elbows close to your body, so they create a 45-degree angle in the bottom position.
- Pause and then press the dumbbells back to the starting position.
- Do not let the elbows flare out. Keep the elbows close to your sides throughout.
- Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position
- Perform them before triceps in any workout.
4. Dumbbell Pullover
Dumbbell Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Pullovers work directly on the serratus anterior muscle to develop the back. This exercise is done lying across on a bench with a heavy dumbbell.
Primary: Lower Pectoralis.
Secondary: Shoulder, triceps, Back
- Lie across on a bench on your shoulders so that your head is hanging.
- Grasp a dumbbell with both hands and get it straight over your chest.
- Lower the dumbbell in an arc, slowly getting a good stretch in your rib cage.
- Lower the dumbbell as far as possible and then raise it back to the starting position.
- Exhale while you exert.
- Maximum stretching ensures the greatest expansion on the rib cage.
- Relax your hips and let them fall as relaxed hips help in extra expansion.
5. Dumbbell fly
The dumbbell fly utilizes a chest fly movement pattern to isolate the muscles of the chest, help the muscles to grow better and become stronger.
It is often thought of as a classic bodybuilding movement, as the goal of the exercise is to isolate the chest for aesthetic purposes. The dumbbell fly targets all areas of the pecs, but most significantly the inner chest.
Primary: Inner and upper pectoralis major.
Secondary: Anterior deltoid, triceps.
- Lie on the flat bench with your feet flat on the floor.
- Lift your arms straight up from your shoulders and the dumbbells directly over your upper chest.
- Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
- Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.
- Perform press in a controlled manner.
6. Dumbbell Squeeze Press
The dumbbell squeeze press is one of the most effective chest pressing exercises you can perform to induce functional hypertrophy in the inner body, particularly the inner pectorals.
During this exercise, the dumbbells are kept in contact with each other at all times, and you’re actively squeezing them inward (against each other) as hard as possible.
Primary: Lower and Inner pectoralis major.
Secondary: Anterior deltoid, triceps.
- Take the dumbbells in your hands and lay down on the bench.
- Place the dumbbells together side by side and lift them up over your chest.
- Lower them down together by touching each other, then push the dumbbells back up.
- Repeat for the desired number of repetitions.
- Breathe out on the way up.
- Maintain more tension through the pecs by not locking out the elbows entirely.
1. Dumbbell Kick Back
The tricep dumbbell kickback is a versatile and effective exercise that targets the triceps muscles. The dumbbell kickback is an isolation exercise. This means that unlike other exercises such as the push-up or bench press, the tricep kickback specifically targets the triceps muscle.
- Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
- Hold a dumbbell in the left hand and keeping the left foot flat on the floor, press your left arm tight against your side with the upper arms parallel to the floor.
- Extend at the elbow until your arm is straight back and fully extended.
- Flex the triceps hard for a second, then return to the starting position.
- Complete all reps on the left arm and then repeat on the right arm.
- Keep your body as still as possible, move only your forearms.
- Keep control of the weight as you slowly lower down the dumbbells back to the starting position.
2. One-Arm Overhead Dumbbell Triceps Extension
The dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.
By using dumbbells instead of an EZ-bar for the overhead extension you work each arm separately and ensure one stronger side isn’t carrying the weaker one, but it’s also worth doing the exercise with one arm at a time. This lets you focus on perfect form in that one arm and allows for a greater range of motion.
Secondary: Deltoid, forearm.
- Stand shoulder width apart and lift a dumbbell overhead with your right hand.
- Hold it straight overhead with an overhand grip (palm facing forward).
- Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
- Then slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.
- Weight should move in a controlled manner.
- Chin should remain parallel to the floor and the core should braced during the exercise.
- Keep your upper arms as still as possible, allowing your forearms to drive the movement
3. Dumbbell Lying Triceps Extension
The dumbbell lying triceps extension is an excellent move to begin your triceps routine. Triceps extensions are isolation exercises, which means they use just one joint.
Triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury. Tricep extensions put no pressure on the wrists, so they are an alternative for people with wrist strain or injury.
Secondary: Lower Chest
- Lie on a flat bench with your feet flat on the floor.
- Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended.
- Making sure that your upper arms and elbows are still, lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
- Pause and squeeze the triceps and then raise the dumbbells back to the starting position.
- Concentrate on keeping your elbows stable.
- Do not allow your elbows to flare out to the sides.
- Slowly lower the weights and do not use momentum.
4. 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.
Secondary: Deltoid, Forearm.
- Sit on a flat bench, grab a dumbbell with both hands
- Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
- Bend at the elbows and squeeze your triceps, slowly lower the dumbbell behind your head.
- Slowly return to starting position and repeat the desired number of sets and reps.
- 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.
5. Incline Dumbbell Tricep Extension
The incline dumbbell tricep extension is an isolation exercise that builds muscle and strength in all three tricep heads. It can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.
The benefit of doing extension movements is that you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.
Secondary: Deltoid, Forearm.
- Grab a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor.
- Extend your arms over your shoulders with your palms facing each other and then slowly lower the dumbbells behind your head by bending your elbows.
- Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
- Repeat for as many reps and sets as desired.
- Keep your upper arms fixed, with your elbows close to your head.
- Do not use excessively heavyweight as this is dangerous for your elbows.
6. Dumbbell Tate Press
The dumbbell Tate press is a variation of the dumbbell tricep extension and an exercise used to build stronger triceps. The dumbbell Tate press is an advanced tricep exercise that moves the muscle differently, but still targets and builds the tricep muscle.
For bodybuilders, the Tate press will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.
Secondary: Posterior Deltoid, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids.
- Lie down on a flat bench and your feet firmly planted on the floor at the other end.
- Hold a dumbbell in each hand so your palms are faced towards your feet.
- Engage your abs in and keeping your back on the bench, raise the weights to the center of your chest.
- Without moving elbows, slowly raise your arms up and down by contracting your triceps. Repeat for as many reps and sets as desired.
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
- Don’t lock out at the top of the movement to protect your elbows.
- Use slow and controlled motions.
Thanks for reading, enjoy your Chest and Triceps Workout With Dumbbells !
STAY FIT, LIVE A HAPPY AND HEALTHY LIFE
The information contained in this article is for educational and informational purposes only and is not intended as health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge, before choosing to consume any product or perform any exercise.
The kettlebell side bends is one of the best exercises to target your core muscles. It is one of the…
If you want to build greater thickness and strength in your upper pecs, then you should add incline …
This article contains detailed descriptions of almost all major bodyweight triceps workouts that you…