Chest and tricep exercises are key for a strong upper body. They target muscles that shape your chest and arms.
Working them together is efficient. These muscles work together in pushing movements.
Training chest and triceps in one session saves time. It boosts results too. They complement each other. Why not use that to your advantage?
In this guide, I’ll show you the best exercises. You’ll learn how to do them right. I’ll also help you set up a workout that gets real results. Let’s get started!
Why Chest and Triceps are the Perfect Pair
Training chest and triceps together is highly effective. Here’s why:
Anatomical Basis
- The chest is the main muscle in pushing exercises.
- The triceps help extend the elbow and finish the push.
Functional Benefits
- Working both muscles helps you push stronger.
- Strong chest and triceps make push-ups and bench press easier.
Training them together speeds up results and builds strength faster.
Top Chest and Tricep Exercises for Maximum Results
Here are five great exercises to build your chest and triceps:
1. Close-Grip Bench Press
- Target: Triceps and inner chest.
- How to Do It: Lie on a bench. Grip the barbell with hands closer than shoulder-width. Lower the bar to your chest. Push it back up while keeping your elbows close to your body.
2. Cable Chest Fly
- Target: Chest, focusing on the inner and outer parts.
- How to Do It: Stand in the middle of a cable machine. Set the pulleys at shoulder height. Grab the handles and bring your hands together in front of your chest. Slowly return to the starting position.
3. Tricep Dips
- Target: Triceps, with secondary chest and shoulder activation.
- How to Do It: Place your hands on a bench or dip station. Bend your elbows to lower your body. Push yourself back up. Focus on using your triceps.
4. Overhead Dumbbell Triceps Extension
- Target: Triceps, especially the long head.
- How to Do It: Hold a dumbbell with both hands overhead. Lower the weight behind your head. Then extend your arms back to the starting position, fully contracting your triceps.
5. Push-Ups
- Target: Chest, triceps, and shoulders.
- How to Do It: Plank position. Hands wide. Drop down, press up. Keep your core tight.
Building Your Chest and Tricep Workout Routine
You don’t need to follow the same plan every week. Switch up the workout combos to keep things fresh and hit your muscles from different angles.
Pick one combo for the week, give your body time to rest, and you’ll keep getting better without burning out.
| Combo | Exercises | Sets and Reps |
|---|---|---|
| Combo 1: Chest & Triceps Focus | Close-Grip Bench Press, Tricep Dips, Push-Ups | 3 sets of 8-12 reps each |
| Combo 2: Chest Isolation & Triceps Activation | Cable Chest Fly, Overhead Dumbbell Triceps Extension, Push-Ups | 3 sets of 10-15 reps each |
| Combo 3: Full Chest & Triceps Blend | Close-Grip Bench Press, Tricep Dips, Cable Chest Fly | 3 sets of 8-12 reps each |
Switch up the combos each week. Give your muscles time to rest. Keep at it, and you’ll see progress.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.