Chest and Triceps Workout
2025-01-18
This invigorating workout is designed to strengthen and sculpt the chest and triceps, enhancing muscle definition and power. You'll engage in a series of dynamic movements focusing on stabilizing and activating key muscle groups in the upper body. With structured sequences that build endurance and strength, this workout aims to challenge your muscles and improve overall upper body conditioning. Perfect for those looking to tone their arms and chest while increasing their functional strength.
Floor Dumbbell Chest Fly
From Sweeney Fitness
The Floor Dumbbell Chest Fly is an isolation exercise that targets the chest muscles by extending arms out to the side and bringing them together while lying on the floor. This exercise helps in building muscle mass and improving flexibility in the shoulders. Use a controlled motion to enhance effectiveness and reduce risk of injury. Recommended for both beginners and advanced trainees.
Dumbbell Skull Crusher
From Trainer Johnny
The Dumbbell Skull Crusher is a strength-training exercise that targets the triceps muscles. It involves lying on a bench and lowering a pair of dumbbells towards your forehead by bending the elbows, then extending them back to the starting position. This movement emphasizes control and stability to effectively isolate the triceps. Ideal for building both size and definition in the upper arm muscles.
Dumbell Chest Press
From PureGym
The Dumbbell Chest Press is a strength-training exercise targeting the pectoral muscles, triceps, and shoulders. Lying on a bench, hold dumbbells with your arms extended above your chest. Lower the weights to your chest level by bending your elbows, then press them back up. Ensure your feet are flat on the floor, and maintain a stable core throughout the movement.
Dumbbell Narrow Press
From Chloe Hamard
The Dumbbell Narrow Press is a chest and tricep exercise that involves pressing two dumbbells close together above your chest. This movement enhances muscle engagement in the triceps and inner chest. Maintain a controlled motion to ensure maximum contraction and reduce injury risk. This can be performed on a flat bench or an incline bench for variation.
Push-ups
From Caroline Girvan
Push-Ups are a classic bodyweight exercise that targets the chest, triceps, and shoulders. By lowering and raising the body using arm strength, Push-Ups enhance upper body strength, improve core stability, and promote muscular endurance. Beginners can modify the movement by dropping to their knees.
Tricep dips
From Strong Girl Club
Tricep Dips are a bodyweight exercise that targets the triceps, shoulders, and chest by dipping the body downward and pushing back up using parallel bars or a stable surface like a bench.