This Week’s Chest and Triceps Workout
I wanted to make sure I got yesterday’s chest and triceps workout posted because I think it’s extremely effective. It’s a basic workout for the most part but the intensity is high. The exercises I used are key exercises for building muscle mass. That being said, the workout may seem a little old school but that’s ok; old school works. One unique component of this workout is at the end of my triceps workout I threw in exercises that also worked the chest (close-grip bench and dips). Let’s get to the workout.
Chest and Triceps
Dumbbell Press: 3 sets x 15 reps
Incline Barbell Press: 3 sets x 8-12 reps
Pec Dec Flyes: 3 sets x 12 reps
Overhead Rope Extensions: 3 sets x 12 reps
Close-Grip Bench Press: 3 sets x 15 reps
– superset with – Dips: 3 sets x 10-15 reps
As you can see the reps stayed in the higher rep range. I also started with dumbbells instead of barbell presses. Normally I start my chest workout with incline barbell press. The dumbbell section in my gym gets very crowded (yes, even at 5am) so if I want to do dumbbell presses for chest it’s best to do them first. I also like the pump I get starting out with dumbbell presses. So I do that about every 3rd or 4th chest workout.
The chest workout was fairly basic consisting of tried and true exercises that are known to build the muscle. However, I somewhat circled back to chest at the end of my triceps routine. After I hit my rope extensions I went into some supersets with close-grip bench press and dips. I’d do a set of close-grip bench then immediately do a set of dips just with my body weight. I went a little lighter on close-grip bench because I wanted to focus more on squeezing my triceps throughout each rep, especially at the peak of each rep.
This chest and triceps workout was quick, about 45 minutes. The supersets at the end help speed things up. I walked away with good pump and I’m sitting here typing this the day after feeling sore in both my chest and triceps. Try it out.
Train with Passion,