The duo of chest and tricep muscle is always best as they are the major muscles to tone your upper body. Training them together is the best way to get massive gains and to build muscular strength. Here the question arises Is there any effective chest and tricep workout for mass? The answer is yes. In this article, we will be sharing the best chest and triceps workout which will definitely help you in building muscles.
This massive workout includes all the exercises that will focus on your chest and triceps major muscles effectively and will also help in gaining. So go ahead and follow this chest and tricep workout program to get massive gains.
Why Chest and Triceps Together?
Training dual muscles at a time is the best way for building muscles. Chest and triceps are the best combinations that help in developing muscular strength and hypertrophy. However, if you want to get massive chest and triceps gains then this workout program is definitely an effective one. To make more further gains you can also train other muscles in pairs like back and biceps.
Here are the best Back and biceps workout program for massive gains Click Here.
Benefits of Chest and Tricep Workout
Let’s have a short look at the benefits of training chest and triceps together.
- Builds Strength- Training your chest and triceps together increases your muscular strength and helps in muscle building.
- Muscle coordination- Chest and triceps workout also improves your muscle coordination.
- Effectively targets your muscles- This workout program is completely designed for muscle building. It targets all your major chest and triceps muscles like long head, lateral head, Upper, lower and middle pecs muscles, etc.
- Massive gains- This chest and tricep workout is really effective for getting a solid chest and attractive triceps.
How long does it take to see results from this workout plan?
You must follow this chest and tricep workout routine for at least 4 weeks to observe your gains and transformation. Keep in mind that the results may vary if you do not consume a proper nutritional diet.
Do we beginners can follow this workout program?
Yess! this chest and tricep workout is for beginners also. It is basically designed for both beginners and intermediate bodybuilders. So feel free to follow this workout and make gains.
Now as we know all the value points of this workout program. Also, you can download this program pdf from below. Let’s get started. Here is a short brief of the exercises we will cover in this workout program.
| 10 Best Chest and Tricep Workout | ||
|---|---|---|
| Exercises | Sets | Reps |
| Barbell Bench Press | 2-3 | 8-10 |
| Diamond Pushups | 3 | 12, 10, 8 |
| Incline Dumbbell Press | 3 | 8-10 |
| Overhead Dumbbell Triceps Extension | 3 | 12, 10, 8 |
| Cable Crossover | 2 | 10-12 |
| Skullcrusher | 3 | 12, 10, 8 |
| Decline Dumbbell Press | 3 | 12, 10, 8 |
| Dumbbell Kickback | 3 | 12, 10, 8 |
| Dumbbell Pullover | 2 | 12, 10 |
| Triceps dips | 2 | Till failure |
Now let’s know more about these exercises in brief.
1. Barbell bench press
One of the best exercises to get bigger chest muscles. Barbell bench press focuses on your middle pecs muscles. As a starter, this will be a great hit to your chest muscles. For building strength, you should lower the reps with more sets. Here is the right tutorial for this workout.
Targeted Muscles- Middle pecs and core muscles.
How to do
- Lie down on a flat bench with your feet stuck on the floor.
- Hold the barbell straight upward to your chest with an underhand grip.
- Now bring down the barbell slowly to your middle chest and pause for a second.
- Stretch your chest muscles and return back to the starting position. Here is your one-rep completed.
Complete 3 sets of 8-10 reps each with proper rest in between sets.
| Summary |
|---|
| Best chest workout for muscle building that focuses on your middle chest muscles. |
2. Diamond Pushups
The diamond pushup is one of the best chest and tricep workout for mass. This pushup variation effectively focuses on your upper pecs and long head triceps muscles. A beginner level exercise to build muscles. Here is a tutorial for this amazing exercise.
Targeted Muscles- Upper pecs, long head triceps, deltoids, etc.
How to do
- Lie down in a pushup position and form a diamond shape on the floor using your hands.
- Keep your whole body straight. Now lower down your body by bending your elbows away from your chest.
- Pause at the bottom and then push up to the starting position. One rep is completed
Complete 3 sets of 12, 10, reps each.
| Summary |
|---|
| An excellent exercise to train your both chest and triceps muscles properly. Follow this exercise slowly to make it more effective. |
3. Incline Dumbbell Press
Another excellent exercise for your chest. The incline dumbbell flye focuses on your upper pecs muscles. It also helps in building your muscular strength. Do not curve your back during this workout. Here is a short tutorial for this effective chest exercise.
Targeted Muscles- Upper pecs and core muscles.
How to do
- Lie down on an inclined bench. Grab a dumbbell in your hands with an underhand grip.
- Stuck your feet on the floor. Keep the dumbbells straight upward to your upper pecs such that your palms are facing forwards.
- Now slowly bring down the dumbbells to your chest side. Stretch your chest muscles.
- Pause for a second and then return back to the initial position. Repeat the reps.
Complete 3 sets of 8 to 10 reps each.
| Summary |
|---|
| Massive exercise to train your upper chest muscles effectively. Keep your back straight during the whole workout. |
4. Overhead Dumbbell Triceps Extension
Overhead dumbbell tricep extension is a massive exercise to build strong and attractive triceps muscles. It usually targets your long and lateral head triceps muscles. Also helps in building arm strength. Perform with lightweight and more reps to make it more effective. Here is tutorial for this workout.
Targeted Muscles- Long and lateral head muscles.
How to do
- Sit down on the bench with your feet stuck on the floor. Grab the dumbbell from its one end and put it behind your head.
- Now raise the dumbbell above your head until your arms are stretched out completely.
- Pause for a second and then return back to the starting position. Repeat.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| A great exercise to build your triceps major muscles long and lateral head muscles. Decrease the weight and increase your reps for massive gains. |
5. Cable Crossover
Cable crossover is an excellent exercise to target your chest muscles. It comes with different variations that focus on your upper, lower, and middle pecs muscles. Change the position of the pulley high to low and follow the same process. Have a look at its tutorial.
Targeted Muscles- Upper, lower, and middle pecs muscles. (Depends on the exercise variation)
How to do
- Adjust the pulley level. Stand facing forward and grab the handles in your hand.
- Bend your torso slightly forward and your back straight.
- Now pull both the handles down and squeeze your chest muscles properly.
- Pause for a second and then return back to the starting position. One rep is completed.
Complete 2 sets of 12, 10 reps each.
| Summary |
|---|
| Another effective chest exercise which comes with different variations. Targets your upper, lower, and middle pec muscles. |
6. Skullcrusher
We all know how effective this exercise is. It focuses on your If you want to build attractive triceps muscles then add this effective exercise in your chest and tricep workout routine. Keep lower weights and your reps high. Here is a short tutorial for this amazing exercise.
Targeted Muscles- Long and medial head muscles.
How to do
- Sit down on the bench and hold an EZ barbell in your hand. Extend your arms straight upward.
- Keep your back straight and your head forward.
- Now bend your elbows and lower down the barbell behind your head.
- Pause for a second and stretch your triceps completely. Return back to the original position.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| Excellent isolation exercises to train your long and medial head triceps. Also builds your muscular strength. |
7. Decline Dumbbell Press
Decline dumbbell press is more effective than the barbell one. It usually targets your lower pecs and muscles and builds your strength and hypertrophy. Including this exercise in your chest and tricep workout routine will be the best way to transform your chest. Here is a tutorial.
Targeted Muscles- Lower pec muscles.
How to do
- Lie down in a decline bench with your feet stuck on the floor. Hold a dumbbell in each hand.
- Keep your back straight and place the dumbbell at the top of your chest.
- Lower down the dumbbell towards your chest and stretch your muscles.
- Pause and then return back to the starting position. Repeat the reps.
Complete 3 sets of 12, 10, 8 reps each.
| Summary |
|---|
| An effective bench press variation to train your lower pec muscles. Also, builds your muscular strength. |
8. Dumbbell Kickback
Dumbbell kickback is an ultimate exercise to build thick and attractive triceps. It effectively trains on your long head tricep muscle and builds strength. Perform low weight with high reps to make this exercise more effective. Have a look at its tutorial.
Targeted Muscles- Long head tricep muscles.
How to do
- Hold a dumbbell in each hand such that your palms are facing each other.
- Hinge your waist slightly forward and keep your upper arms close to your sides.
- Now move the dumbbell in the backward direction until your elbows are completely straight.
- Pause and then return back to the starting position. Repeat the reps.
Complete 3 sets of 12, 10, 8 reps.
| Summary |
|---|
| Tricep workout that targets your long head triceps muscles. Pause at the top for 2 to 3 seconds to make this exercise more effective. |
9. Dumbbell Pullover
Training your chest with a proper stretch is the best way to build muscles. The dumbbell pullover focuses on your upper pecs muscles. This workout is effective to build a bigger and stronger chest. Follow the tutorial below to perform this workout.
Targeted Muscles- Upper pecs muscles.
How to do
- Lie down on the flat bench and grab a dumbbell in your hand. Keep the dumbbell above your chest.
- Stuck your feet on the floor and keep your core strong.
- Bend your arms slightly and lower down the dumbbell backward.
- Now feel the burn in your upper chest and return back to the starting position. Repeat.
Complete 2 sets of 12, 10 reps each.
| Summary |
|---|
| Pullover exercises that strengthen your muscle and increase flexibility. |
10. Dips
Dips are one of the best chest and tricep workouts for mass. It comes with different variations. Performing dips by leaning your upper body forward target your lower chest muscles as straight dips engage your triceps muscles. Here is the tutorial for one of them.
Targeted Muscles- Triceps and lower chest muscles. (Depends upon variations)
How to do
- Hang on the dips bar with your hands completely straight and your legs parallel to the floor.
- Now slowly dip down and pause for a second.
- Stretch your triceps and return back to the initial position. Repeat.
Complete 2 sets till failure.
| Summary |
|---|
| Dips are always an effective way to train your triceps or lower chest muscles. Try to do reps until failure to make it more effective. |
10 Best Chest And Tricep Workout For Mass PDF Download
Conclusion
In this article, we have shared 10 best chest and tricep workout for gains. It includes all the exercises that train your major chest and triceps muscles effectively. Follow this ultimate workout program for at least 4 weeks and get your transformation. Also, there is a free pdf of this workout program so you can easily perform it. All the best and stay strong. Go with us and grow with us. Buildingbeast.
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