Hey, there fitness junkies! Want to sculpt your guns, define your chest area, maintain balance, and overall well-being?. Well, we’ve got just the stuff to switch up your workout and get those chest and triceps popping!. Try these insanely cool tricep and chest workouts(upper chest workout) and thank us later.
A well-built chest and strong triceps are some of the most sought-after features for men who want a muscular and aesthetically pleasing physique. Tricep and chest workouts not only add mass and definition to these muscle groups but also help to improve overall upper-body strength. When it comes to tricep and chest workouts, there are many exercises to choose from.
You can’t just endlessly bench press and expect to see results. Your chest is made up of three different muscles that require different exercises. Then your triceps have three heads that need to be targeted in various ways to see significant muscle growth.
First things first, angles matter when it comes to targeting those muscles. Your chest, triceps, and shoulder muscles perform the ‘pushing’ movements for your upper body. Hence, choosing the right exercises is beneficial for developing power and musculature in your upper body. We’ve put together workouts that incorporate all these vital angles and allow optimal recovery time for the rest of your body.
Whether you’re a gym rat or a beginner, these exercises will give you the results you want while also keeping things fun and interesting. From chest workouts at home to chest workout in the gym, whatever your choices, we have detailed them below.
Here are some of the best triceps and chest workouts that men should incorporate into their workout routine to pack on that muscle:
Ah, the classic bench press. This exercise is the king of all chest and tricep workouts and for good reason. Not only does it target your chest, but it also works your triceps and shoulders. Plus, there’s just something satisfying about pushing a heavy weight off your chest.
You can bench press with dumbbells or barbells depending on the part of your body you’re looking to build. If you want to buff up the chest muscles, bench press with dumbbells, but if you want to focus on the triceps, you can use the barbells.
Start with a weight that you can comfortably do 8-10 reps with and work your way up from there. If the flat dumbbells are your bench press preference, try 4 sets of 8-12 reps. Or 3 sets of 8-12 reps for incline dumbbell bench press. Doing 3 sets of 8-12 reps of dumbbell skull crushers also defines the triceps.
Narrow-grip Bench Press
Another bench press workout that is super helpful is the Narrow-grip Bench Press. This exercise is a variation of the traditional bench press that targets the triceps more. It is ideal for men looking to build some serious upper body size and strength.
Instead of gripping the barbell with your hands shoulder-width apart like the classic bench press, here, you move your hands in so that they are only a few inches apart. Then lower the barbell to your chest and push it back up, focusing on using your triceps.
Floor Press and Push-ups
Push-ups are a great way to build chest and tricep strength. It can be achieved with or without any equipment. There are so many push-ups and floor press variations that you’ll never get bored. if your focus is on the tricep muscles, try doing 10 diamond push-ups. But if you focus more on chest workouts, opt for 10 wide-grip push-ups and floor presses. Although if you’re feeling adventurous, you can try doing push-ups on one arm. It is one of the chest exercises with no equipment.
Dumbbell flys are a great way to define the chest muscles and get a good stretch. Lie down on a bench with a dumbbell in each hand and slowly lower the weights out to the side until your arms are parallel to the ground. Make sure to keep a slight bend in your elbows to avoid injury.
Tricep dips are simple but effective exercises that build the triceps. All you have to do is find a bench or a sturdy chair and sit on the edge with your hands next to your hips. Slowly lower your body down until your arms form a 90-degree angle, then push yourself back up. If you’re feeling like doing extra, lift one leg as you dip down.
TRX Triceps Extension
Also called Cable Flys, TRX Triceps Extension is an excellent workout that builds up your triceps and makes your chest workouts more interesting. Using a cable machine, you need to stand with your feet shoulder-width apart and grasp the handles with your palms facing each other. Then slowly, bring the cable handles together in front of your chest, before releasing them back. Try 3 sets of 8-12 reps.
Triceps rope pushdown
Those muscles at the back of your arms make all the difference in a sleeveless outfit, hence the triceps rope pushdown. You can do this exercise using a cable machine or resistance band. To do it with a cable machine, stand facing it with your feet shoulder-width apart and knees slightly bent.
Then grab the cable bar with an overhand grip and bring it down to chest level, keeping your elbows close to your sides. Focus on pushing the bar down while keeping your upper arms steady. Hold the position for a second or two, then slowly return the bar. Repeat for 5 minutes non-stop or the desired number of times you want until you can feel the burn in your muscles!.
Note that, it’s essential to incorporate all these workouts to keep things fun and interesting, especially chest workouts for men. Include all these exercises listed above in your routine. Alternate chest workouts with back, biceps, and forearms, and watch as your chest and triceps become stronger and more defined.
To get the most out of these exercises, focus on keeping your body rigid and steady. Use weights that challenge you but equally allow you to maintain proper balance throughout the movement. As you progress, you can gradually increase the weight to continue challenging your muscles.
Additionally, try to go on a recommended diet. Be consistent with your meal plan and take your overall fitness journey seriously if you want to see maximum results.