Chest & Tri’s: Better Together

Enhance your training and improve efficiency by combining chest and triceps into one workout using just a few pieces of equipment.

Written and programmed by Lindsay Gomes, Certified Personal Trainer and Program Master, Founder & Owner Foxyfitmama Training

Photography by Paul Buceta

Hair & Makeup by Monica Kalra

Training chest and triceps together is beneficial, not only because it saves time, but because they work synergistically during pushing movements. This maximizes muscle activation, improves strength and power, and enhances muscle pump and definition. Not to mention, this also helps to promote a balanced physique. Incorporating this workout into your training routine each week, on its own or as part of your upper body day, can help you feel more confident rocking tanks and halters this summer.

The Workout

Complete each exercise as instructed for reps and sets. Be mindful about the weight you choose to use—lifting appropriate weight for your fitness level can help to avoid injury, and keep you feeling confident while working towards your goals.

Equipment Needed

A barbell, dumbbells, a bench

Barbell Bench Press

2 sets x 12-15 reps per side, Rest Time: 60 secs

Load the desired weight plates onto the barbell. Lie down on the flat bench, positioning your head, upper back, and backside on it comfortably. Plant your feet firmly on the ground. Reach up and grip the barbell with your hands slightly wider than shoulder-width apart. Lift the barbell off the rack and hold it directly above your chest with your arms extended. Ensure your elbows are locked and your shoulders are pulled back. Slowly lower the barbell towards your chest while keeping your elbows at a 45-degree angle. Aim to bring the barbell to the middle of your chest. Push the barbell back up to the starting position by extending your arms and engaging your chest, shoulders, and triceps. Exhale as you press the barbell up. Repeat for all reps. Carefully rack the barbell before resting.

Pro Tip: Avoid using momentum or bouncing the barbell off your chest. 

Dumbbell Pullover

2 sets x 12-15 reps, Rest Time: 60 secs 

Lie flat bench on a bench with feet firmly planted on the ground. Hold a dumbbell with both hands, palms facing up. Extend arms straight above chest. Inhale and lower dumbbell behind head, keeping elbows slightly bent. Keep core engaged and back flat against the bench. Exhale and raise dumbbell back to starting position. Repeat for all reps. 

Narrow Grip Barbell Press

2 sets x 12-15 reps per side, Rest Time: 60 secs

Lie flat on a bench with feet planted firmly on the ground. Grab the barbell with a grip narrower than shoulder-width. Lift the barbell off the rack and hold it above your chest with arms fully extended. Lower the barbell towards your chest, keeping elbows tucked in. Pause when the barbell touches your chest, then push it back up. Repeat for all reps. 

Pro Tip: Make sure to keep your elbows close to your body. This will help to target your triceps more effectively. Avoid letting your elbows flare out to the sides, as this can shift the focus away from your triceps.

Dumbbell Skull Crushers

2 sets x 12-15 reps, Rest Time: 60 secs

Lie flat on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand, palms facing each other, arms extended straight up. Bend your elbows, lowering the dumbbells towards your forehead. Pause briefly, then straighten your arms back up to the starting position. Repeat for reps.

Pro Tip: Focus on keeping your upper arms perpendicular to the floor throughout the movement. This will help you maintain proper form and prevent your elbows from flaring out. 

Tricep Dips

2 sets x 12-15 reps, Rest Time: 60 secs

Place your hands shoulder-width apart on the edge of the bench or chair, fingers pointing forward, gripping the edge securely. Extend your legs in front of you, keeping your heels on the ground, knees slightly bent. Slowly lower your body by bending your elbows, keeping them close to your sides, until your upper arms are at a 90-degree angle. Push up through your palms and straighten your arms to lift your body back up to the starting position. Keep your core engaged and your back straight throughout the movement. Repeat for reps

Pro Tip: Keeping your elbows close to your body throughout the movement will help target the triceps more effectively and prevent strain on the shoulders.

STRONG Fitness
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