3 Best Chest And Triceps Workout For Mass & Strength

3 Best Chest And Triceps Workout For Mass & Strength

If you are new in bodybuilding or want some helpful suggestions to make your chest and triceps workout effective then I would recommend you to go through this review. We all want a good body which makes us feel good but not only our appearance but also it has health benefits.

For starters, you might want to build your chest and triceps but before digging into that here are a couple of things I would like to tell you about Chest And Triceps Workout.

Some Useful Tips About Chest And Triceps Workout For Newbie

Firstly you should not go for heavy lifts. Take it easy on yourself and take low reps. You might also need to take care of proper diet, make a diet plan if feasible for you. Before working out taking a few carbs like oats or fruits might come handy.

Your daily routine also matters so you should not exhaust yourself and take rest when required. Last but not least you should be dedicated and have patience for best results. Now let's get started on the main thing about Chest And Triceps Workout.

Best Chest Workout For Mass And Strength

Does your chest resemble a sheet of plywood instead of the mountains of muscle you have always wanted? Do you spend countless hours on the bench press with no gains in size? Have you started to think that you were just not meant to have a big chest? Well, stop right there, you're wrong.

I can promise that you can make a difference to your chest and put some great size on it if you are willing to just hear me out. I will discuss the anatomy of the chest, its function and location in the body, and some exercises for each area of the chest. Finally, I will include three of my favorite workout programs to help turn your flat chest into massive slabs of muscle!

Push-ups

The push-up may just be the perfect exercise that builds both upper-body and core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs. It has many modifications so beginners can start with easier versions and work up to the standard push-up, while you can find a challenging variation if you are advanced.

How will it affect you?

The upper body muscles that come into play in the push-up are the deltoids of the shoulders, the pectoral muscles of the chest, the triceps and biceps of the upper arm, and the erector spine of the back. The abdominal muscles used to hold the body rigid during the push-up are the rectus abdominis and the trans-versus abdominis. As the push-up involves multiple joints, it is a compound exercise.

In daily life, you will often need to push against objects, from doors to shopping carts. The functional fitness you develop with push-ups will serve you well. Working the stabilizer muscles around the shoulders can help protect you from rotatory cuff injuries.

Types of Push-ups

• Regular Floor Push-ups
• Diamond Push-ups
• Arching Push-ups
• Decline Push-ups
• Staggered Push-ups
• Clap Push-ups
• Superman Push-ups
• Knee Push-ups
• Height level Push-ups

Dumbbell Bench Press

Dumbbell Bench Press is considered as a classic start to strong build body. It is an upper-body exercise that strengthens the chest, triceps, and shoulders while improving muscular balance.

Method to do Dumbbell Bench Press

Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other. Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly. To take advantage of the range of movement offered by using dumbbells rather than a barbell, take the weights down past your shoulders and bring them closer together at the top of the movement.

The incline press works the top of the chest and the front of your shoulders harder than the standard exercise. Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench. Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Don't let the dumbbells touch. Pause for a second at the top, then slowly bring them back down as you inhale.

Cable Crossover

The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in the upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end.

Benefits

• Unlike dumbbells, cables provide you with constant tension, including at peak contraction.
• It gives you the ability to quickly switch weights for drop sets.
• Enables you to customize cable height to target specific areas of the chest.
• Stretches the chest muscles under load, which can lead you to greater muscle gain.

Best Triceps Workout For Mass And Strength

Tired of your lifeless triceps. Want to pump them and build them up don't worry I have a perfect solution for that. It will not only build them but also make you fall for them. Here are three of my favorite workouts for triceps that have shown effective results.

Close Grip Bench Press

Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart. They can be slightly closer than that, but don't move them too close together or the set-up will become unstable and you'll risk an injury to your wrists. Brace your core and squeeze your shoulder blades together to stabilize your body. Lower the bar slowly and press up powerfully. Then bring the bar back down towards your sternum. Keep your elbows close to your sides to emphasize your triceps and don't arch your back.

This is an exercise that should be done with a spotter handy, especially if you're new to the move, but if you are flying solo make sure you use a considerably lighter weight.

Triceps Dips

Triceps dips is one of the most effective triceps workouts you can do even at home easily. It will stretch up your triceps muscles and will make you strong.

How to do Triceps Dips?

Wherever and however you dip, the key is arm position. Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle. Pause at the bottom for a one or two count, then press back up powerfully, ensuring you keep your core and glutes tight to prevent your legs swinging. Don't fully lock out your arms at the top; keeping a slight bend in your elbows at the top forces your triceps to work far harder.

To expose your triceps to as much time under tension as possible — a key stimulus for adding new muscle tissue — lower your body as slowly as you can. Aim for two seconds at first, building up over time to four seconds. Three sets of eight to ten dips, perhaps pushing the third set until you physically can dip no more, should leave your upper arms in tatters for a day or two.

Lying Triceps Extension

The lying triceps extension (AKA skull crusher) is one of the best triceps building exercises there is. Sit on the end of a flat bench with a barbell on your thighs. Grip the barbell with an overhand grip (palms facing down) with your hands about shoulder-width apart. Bring the bar up to your chest and lay down on your back. Extend your arms straight up above your chest. Keeping your elbows fixed in place and not pointing out, slowly lower the bar until it is about an inch from your forehead. Pause, and then slowly extend your arms back to the starting position. Do not lock your elbows out, and then repeat for desired reps.

Tips

• It's very important that you keep your elbows in during the set. Your elbows will tend to flare out as you move the weight, and you must keep them pointing forward.
• Keep the rep timing slow and control the weight. And finally, don't lock your elbows out at the top of the movement. This will take the tension off the triceps.

Biceps and Chest Workouts

There are other workout options as well that you can opt for which suits you the best. But you must first see what is feasible for you and does not exhaust you. So the key is to discover what suits you well provided your work routine and other physical pursuits.

• Incline Chest Press
• Incline Dumbbell Flyes
• Machine Preacher Curls
• Cross Body Hammer Curls

Precautions for Chest And Triceps Workout

• Listen to the body! Do not exercise when unwell. If there is any kind of shortness of breath, chest pain, nausea, or muscle and joint pain during exercise, stop the workout and seek medical advice or opt for some other exercise choice.
• Take appropriate breaks during the activity.
• Keep your body angles in Mind while stretching, otherwise, it will result in muscle pulling or tissue damage.
• Don't exercise an empty stomach. Drink water adequately before and after workout.

Chest And Triceps Workout Conclusion

Anyways these exercises are particularly my favorite and had shown me the best result so far. But you can try others too if you don't feel these are your type. Exercises don't show the result immediately — consistency and patience are key to any meaningful transformation.