Chest and Tricep Workout | Exercise for Beginners

So here’s a list of a few of the chest and tricep workouts for you to build up a strong and healthy body and muscle. The workout will hit your chest from every angle to increase strength and muscle size. As a beginner, your main focus has to be lifted safely with proper form and lightweight. Once you nail that down, you can start implementing varying sets and reps. Chest and tricep is a muscle pairing as old as the bench press itself, and for good reason. The pecs might be the prime movers in most pressing exercises. Working triceps first would only limit your ability to do those lifts with your best effort and focus, and with maximum weight. Choosing to start the workout with an exercise like heavy skull-crushers, for Example, would not only be limited to your chest training but could also aggravate your shoulders and elbows. Moreover, getting your pressing done first allows the triceps to ease into the workout, getting warmed up as an assistance muscle in your chest and tricep training.

Exercise:1 Incline Dumbbell Press

chest and tricep workout

By performing this press on an inclined bench, the upper head of the chest muscle gets special attention.

HOW – Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at arm’s length above your chest and triceps workout and palms forward. Keeping your core braced and your elbows close to your body lower the dumbbells to the sides of your chest. Pause and then push the weights back up to the starting position.

Exercises:2 Decline Dumbbell Press(Chest and Tricep Workout)

chest and tricep workout

This exercise works the entire chest, a special emphasis on the lower chest muscles. This is also one of the safer pressing angles for your shoulders.

HOW – Keeping your core braced, lie back on a decline bench, holding a pair of medium to heavy dumbbells at arm’s length over your chest with your palms facing your feet with your feet flat on the floor, slowly lower the dumbbells to the sides of your chest. Pause and then push the weight back up to the starting position.

Exercises:3 Dumbbell Bench Press(Chest and Tricep Workout)

This variation on the classic bench press forces your two sides to work equally, thus ensuring that your weaker side pulls its share of the weight.

HOW – Lie back on a sturdy, padded bench, feet flat on the floor, holding two heavy dumbbells at arm’s length over your chest, palms facing forward. Slowly lower the dumbbells to the sides of your chest. Pause and push the weights to the starting position.

Exercise:4 Overhead Dumbbell Triceps Extension(Chest and Tricep Workout)

This expansion workout is one among the chest and triceps workout for the mass and strength of your muscles. This intense exercise puts your triceps in the limelight. It is very feasible and can be done either by standing, sitting, or even resting posture.

HOW – Sit in a comfortable position and then hold a weight in front of you with both hands with extended arms, push the weight overhead. bend your elbows and slowly bring down the weight behind your head. Pause for 1 to 2 seconds, now get your arms straight and get the weight back to the initial position.

Exercise:5 One-Arm Overhead Extension

Brace core and begin with feet shoulder with apart. Grab a dumbbell with one hand and position it behind head with the elbow flexed to 90 degrees.

HOW – Standing or sitting grasp a dumbbell of desire weight. Raise the weight vertically into the starting position. Lower the weight down until the forearm reaches horizontal, inhaling throughout the movement. Press the weight upwards to the starting position exhaling throughout. Repeat steps 3-4 for as many reps as desired.

Exercise:6 Triceps kickback

chest and tricep workout

The secret to an upper body. This part of the arm often gets lost in the workout shuffle while moves like biceps curls and presses take the main stage.

HOW – Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keeping your back straight, bend your dumbbell – holding arm 90 degrees at the elbows. So your triceps workout are perpendicular to the floor. Engage your core and your triceps and hinge at the elbows, lifting the dumbbell up and back as you try and straighten your arm. Your triceps should stag still, only your elbows moves. Pause and repeat again.

Exercise:7 Cable Rope Tricep Pushdown

Using a low pulley cable machine helps to keep the movement steady and controlled. Use a single grip handle for this exercise.
HOW – Stand facing a low pulley cable machine. Bend forward slightly at the waist so your torso is almost parallel to the floor. Engage your core and keep your head, neck, and spine in one line. Place one hand on your thigh for support. Engaged your triceps workout as you slowly extend your arm back as far as you can, keeping your arm in tight by your side.

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