Hit Your Chest and Triceps With This Giant Set Workout
2025-02-16
This dynamic workout is designed to effectively target and enhance the strength and endurance of your chest and triceps through a continuous series of exercises. By utilizing compound movements and incorporating various angles, each set is structured to maximize muscle activation and growth. This fast-paced routine not only focuses on building muscular strength but also promotes cardiovascular endurance through minimal rest periods, ensuring an intense and rewarding session. Perfect for those looking to push their limits and achieve a more sculpted upper body.
Dumbbell Bench Press
From PureGym
The Dumbbell Bench Press is a classic upper body exercise that targets the chest, shoulders, and triceps. Lying on a flat bench with a dumbbell in each hand, extend your arms upwards, pressing the weights with control. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a slight angle. This compound movement improves upper body strength and muscular development.
Lying Tricep Extensions
From Live Lean TV Daily Exercises
Lying Tricep Extensions, also known as skull crushers, is an isolation exercise that targets the triceps by bending and extending the elbows while lying on a bench. Using a barbell or dumbbells, lower the weight to your forehead, keeping the upper arms stationary, and press back to the starting position. This exercise emphasizes the long head of the triceps and improves arm strength and muscle definition.
Dips
From Howcast
Dips are a bodyweight exercise that primarily target the triceps, chest, and shoulders. Begin by gripping parallel bars or a dip station with straight arms and your body elevated. Lower your body by bending the elbows until they're at a 90-degree angle, then push back up to the starting position. Ensure to keep your core engaged and spine neutral throughout the movement. This exercise builds upper body strength and can be adjusted for different skill levels by modifying body positioning or adding resistance.
Close-Grip Push-Ups
From Atomic Athlete
Close-Grip Push-Ups are a bodyweight exercise that targets the triceps and chest by placing the hands closer together under the chest rather than shoulder-width apart. This variation increases the engagement of the triceps during the push-up movement, helping to build upper body strength and muscle definition. Ensure to maintain a plank position with a straight line from head to heels and lower the body until your chest almost touches the floor. Keep your elbows close to your body throughout the movement to maximize triceps activation. It is a versatile exercise that can be modified to suit various fitness levels.