Here's How To Build Strong Muscles with Chest and Triceps Workout

It is easy to do exercises that focus on a single muscle group. But if you want to get the most bangs for your bucks, you have to do exercises that are effective and strenuous - like an exercise that is a duo of triceps and chest. 

As its name reveals, a chest and tricep workout is the type of workout that includes exercises that build muscles in your chest and increase the endurance of your triceps. After a regular practice of chest and tricep workout, you will be able to put huge bumps on your arms and strong wings in the chest. The only condition is that you should not shy away from losing a lot of sweat. 

In this guide, we are going to talk about a number of exercises that you can add to your chest and tricep workout. Learning these exercises is quite simple and if you do these exercises with the right technique, you will get a lot of second-order benefits along with hitting the chest and triceps. Read the guide till the end so that you can also clear your doubts about the chest and tricep workout with FAQS. Read on.

The Best Chest And Tricep Workout 

1) Bench Press

The most common chest and triceps exercise in this list is the bench press. It is the exercise that gym trainers suggest beginners to start their workout. Once the body is flexible and strong enough, then you can jump to other high-intensity exercises. 

That being said, you shouldn’t consider bench press an inefficient exercise. You can increase the weight and challenge your muscles more. This exercise targets your triceps, front delts, and chest. If you do the exercise with the right form, it will work on most of your chest fibers, giving you a big chest. 

Here is a list of alternative exercises to the traditional bench press that you can add to your best chest tricep workout:

  1. Dumbbell Bench Press
  2. Machine Chest Press

2) Incline Dumbbell Press

While every exercise in this list works on your chest and triceps, there is a little difference in which major muscle groups they focus on. Incline dumbbell press, for example, is an exercise that focuses on your anterior deltoids and upper chest muscles more, as compared to the traditional bench press. 

To practice the inclined dumbbell press, you can either use dumbbells or barbells. Most people feel that dumbbells are better to perform this exercise as they allow more freedom of movement and they also put less pressure on their shoulder joints. However, you should try this exercise with both pieces of equipment and select one according to your personal comfort. 

Here is a list of alternative exercises to the inclined dumbbell press that you can add to your chest tricep workout:

  1. Incline Bench Press
  2. Incline Smith-Machine Bench Press

3) Bar Dip

The bar dip is a relatively lesser-known exercise but it is also equally efficient at building strong chest muscles and triceps. While the incline dumbbell press focuses on your upper chest, the bar dip shifts the pressure from the upper part of your chest to the lower. There is no change in the level of engagement of your triceps. 

If you are a beginner who has very little experience of working with weight, you should practice the bar dip with an assisted dip machine. Here is a list of alternative exercises to the bar dip that you can add to your chest and tricep workout:

  1. Bench Dips
  2. Ring Dips

4) Lying Tricep Extension

This is yet another strength exercise that you can easily do at your home or gym. All you need to do the lying tricep extension is a bench and a pair of dumbbells. The main focus of this exercise is on your long and medial triceps heads. If you already didn’t know, the long and medial triceps heads are responsible for two-thirds of your total triceps volume. 

Once you get comfortable doing the lying tricep extension and master its right form, you can increase the weight of the dumbbells and also increase the reps. Or you can also add any of the following alternative exercises to your chest and tricep workout for beginners:

  1. Dumbbell Standing Triceps Extension
  2. Overhead Cable Triceps Extension

5) Tricep Pushdown

If you got impressed with the lying tricep extension as it can work on your long and medial triceps heads, you should try the tricep pushdown. This high-intensity exercise can hit all the triceps heads and increase the volume of your triceps. 

To practice the tricep pushdown, you can either use a rope handle or either a bar handle. Choose any piece of equipment according to comfort as there is not much difference between the two in terms of the muscles activated by them. Here is a list of alternative chest and tricep exercises to add to your chest tricep workout at home:

  1. Dumbbell Skull Crushers
  2. Resistance Band Pressdowns
  3. Cable French Press


How many exercises are enough to work on my chest and triceps?

Although one exercise is enough to add to your daily workout, adding more than one exercise will give you the best results. By doing more than one exercise, you increase the chances of hitting all the areas of your chest and triceps. 

Should I do chest exercises with triceps exercises?

Yes, you can train your triceps along with your chest and yet get the best results. As we mentioned in the chest and tricep workout guide above, different exercises focus on different muscle groups. Know your goals and choose exercises accordingly. 

Should I hit my chest muscles or triceps first?

The workout we mentioned above is a compound chest and tricep workout for women and men. This means that this workout will hit your chest muscles and triceps muscles simultaneously. 


There are a number of beginner-friendly exercises that you can add to your chest and triceps workout at home. Try all the best chest and tricep exercises at first and then stick to those you find the most efficient and fun to do. Just remember that you have to keep patience while doing these exercises. If you do not miss your workout, you will get a big chest and strong triceps within a few months. 

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August 16, 2022

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