Having problems while growing your Tricep and Chest? Don’t know the exact methods of how they are going to work? Want to know these methods? In this article, I will try to cover all the questions regarding chest and tricep workout.

There are lots of methods that you can try to get those amazing chest and tricep by doing proper workouts. I have seen many people performing chest and tricep workouts at home, and they get the same benefits as they used to in the gym as well.

There are no hard and fast rules that you always have to work hard to get those chest and triceps. Always remember to work hard if you want to get a positive result.

There are lots of chest and tricep workouts that you can try, but remember to stay focus and calm because in this way you can get the best results as possible.

Eat healthy things such as carbs and follow a proper workout plan when you are trying to do chest and tricep workouts. You can also maintain an appropriate plan of diet if you want to get positive results.

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Different people and gym trainers will suggest you get lots of carbs before and after the chest and tricep workout and that can be the best trick ever used.

For better results, you can fix your diet plan and can also track down your all activities as well. Make sure to track your routine daily to get positive results.

Why are Workouts Important?

Tricep Workouts

If you are crazy about getting an amazing body, then workouts play an essential role. You should stay focus and calm if you want to get those muscles because in one day you can’t get your body into shape.

There will be lots of days when you will have to face the pain, and at the same time, you have to work hard to get your body into shape. If you are consistent, you can see the positive result in no time.

On the other hand, if you feel you can’t get your body into shape, so here are some fitness quotes for you that you can read to get motivation. Make sure to stay positive and wait for the result because when you are calm, you can see the best results.

One of my favorite workout quotes was “Work hard in silence. Let your success be your noise. This workout quote helped me a lot in achieving a perfect body. 

Doing exercise or workout is very important because in this way you stay healthy for a long time. If you think that exercise is not important, then you are wrong because workouts help you to stay fit for a long time.

Is it effective to try chest and tricep workouts at home?

Yes, it is very effective to try chest and tricep workouts at home because if you think it can make you feel better, you should try it.

Some people think that chest and tricep workouts can only be done at the gym is the wrong concept because if you think doing workouts at home makes you feel more comfortable than you should try doing it.

Doing workouts at home is as effective as doing it at the gym. Some of the benefits of doing a workout at home include:

  • No gym fees.
  • Can be inexpensive.
  • You can choose your own time doing a workout.

Now let’s discuss our main topic, which was chest and tricep workout and how they are effective for your body.

Before we start discussing chest and tricep workouts, it is important for you to start your workouts with some warm-up exercises. Warm-up exercises are very important because in this way you can easily secure yourself from injuries.

Warming up also helps you to stay safe from injuries and sends signals to your body that you are going to do workout so ready for that.

You can check different warm-up exercises from the internet and can follow them. If you don’t know how to do warm-up, then try doing light exercises with 10 to 12 reps in this way you can easily send blood flowing into your muscles.

Here is the video of fitness blender warm-up that you can try at home. Make sure to try this warm-up exercise every time you start your workouts.

Points to Remember For Chest Building 

Always remember that the chest consists of a single piece of mass. However, keep in mind that when you are trying chest, and triceps workout consider it consists of three parts: the upper portion, middle and the lower portion. Therefore use exercise for each portion separately for best results.

One of the best exercises for the upper chest is the incline bench, including dumbbell bench press or incline dumbbell flyes.

A flat bench is recommended to stimulate the middle chest. The best exercises it includes are flat dumbbell flyes or dumbbell bench press.

Lastly, for the lower portion, the best exercise is the one done on the decline bench, including dumbbell bench press or decline dumbbell flyes.

As a beginner chest and triceps workout routine try to start with the 4-6 reps and then with time you can increase its amount to 8-12 reps. If you are looking to achieve desired results fast, later try to start with the heavier weights.

For a solid mass foundation, the heavyweight routine is the best, especially it is recommended to those with a weak chest. In my opinion, weight works in a much effective and efficient way than the machines.

5 Best Chest and Tricep Workout

Tricep Workouts

Here are some amazing and easy 5 best chests and tricep workout that you can try today make sure to do 16-20 sets of each exercise for better result. Make sure to wear workout gloves while trying these exercises for safety.

Flat Dumbbells Press

This is one of the best exercises that you can try as a chest and tricep workout. This exercise helps you to stabilize weight and makes your chest looks great. Trying this exercise also makes you strong and fit.

You can try 15-20 reps each, and once you get used to it, you can try 4 sets of 6 to 8 reps easily. Remember it would pain in the beginning, but once you get used to it, you can easily perform the workout without any pain.

Also, dumbbells are easy to balance on both sides, so if your one side is weaker, you can put the weight on the other side. In this way, you can easily get the best result.

This exercise requires a lot of energy, so make sure to follow a proper diet plan. The best thing about this chest and tricep workout is that it targets the whole chest and triceps at the same time.

Dumbbell press is the best for the upper portion of the chest to bulk it up. Its target is your triceps and deltoids. Dumbbells work in a much better way in comparison to barbells. As an additional tip if you find it easy, take small breaks in each rep at the bottom.

If as a beginner you find it difficult then using light weights or change to neutral grips.

Incline Bench Press

Once you have tried the flat dumbbell workout now, it’s time to try these amazing incline bench press workouts. This press is best for triceps and chest. If you want to grow your upper chest and make it strong, then try this workout as it is best for you.

Make sure to perform this workout slow because it can damage your muscles if you try it fast. Trying this chest and tricep workout will activate fiber muscles, which are very important for the muscles.

Make sure that your aim should be 8 to 12 reps and in case if you want to increase the reps do it after 1 or 2 months. Try to do 4 sets of this bench press.

For better results in stimulating the upper chest to try to use this exercise first and then go for the felt dumbbell exercise. In this way, one can achieve much better results instead of using one of the two exercises to do both.

When you do the exercise in slow motion than lower the bar to your chest, it is much better and helps to stimulate muscle fibers in the chest, which is the primary goal of your exercise?

Cable Crossover

After performing the press, it’s very important to try crossover because it can be the best workout so far. I love this exercise because it helps me to flow blood in all parts of the body.

You can do 4 sets of 12 reps each, and it also helps your chest to gain strength. In case if you feel pain by trying the first 4 sets reduce it to 2 sets each day with 12 reps each.

If you want to try cable crossover, you can also check this exercise for better results. Make sure to follow the video and stay focused while trying this workout. Cable crossover is also known as the best lower chest workout.

Cable crossover is the best for those who are looking for a full round chest. This exercise is especially preferable for the weaker side of the chest. Basically, it works on the principle of putting chest muscles under maximum pressure to stimulate them. Take a break of 2 to 3 seconds when crossing the cable; however, if it is hard, do not take a break.

Chest Dips

Chest dips are one of the best chest and tricep, and it helps your chest to look better. You can do 3 sets of this exercise. If you want to get a good chest, then this workout is best for you.

You can do as many reps you want to make sure to activate your chest before performing this workout. Sometimes you won’t be able to do dips, but don’t worry because it can be for a while.

I would suggest you try this exercise for a while and after that, you will see if you can do it or not. Chest dips are also known as the best lower chest workout.

Skull Crunches

This is one of the best triceps workouts I have tried so far, it is best for men and women, and you can also do it easily at home. You can perform this exercise with the help of dumbbells.

Try three sets of 8-12 reps. In case if you can’t do this workout normally than make sure to decrease the reps for the first three weeks. Once the month is complete, you can easily increase the reps.

All these exercises are best for lower chest workout as well as upper chest workout so that you can easily get benefits. While trying these workouts, make sure to wear workout gloves so that you can stay safe from injuries.

Lower Chest Workout

Here are some lower chest workouts that you can try today. All these lower chest workouts are best for your body, and you can easily perform them at home.

  • Chest Dips
  • Cable crossover
  • Decline Bench press
  • Seated Chest press

Upper chest workout

Want to try upper chest workout? Here are some amazing upper chest workouts that you can try at home and also in the gym. Just make sure to stay active and focused while trying them.

  • Incline Dumbbell Press
  • Incline Cable Fly
  • Seated Machine High-Grip Fly
  • Decline Pushup

Bonus Tip

I am sure that all of you are familiar with the importance of diet. With the chest and triceps workout for mass, you must follow a proper diet routine as well. For good results, you must follow a proper diet and workouts in a balanced way. Only then you will be able to achieve your desired results.

If you only follow the diet, nothing can be achieved. In the same manner, only workouts are not enough. Because besides training your muscles need proper diet and fuel to grow and repair. Always try to take protein shakes after workouts.


Want to get those stronger muscles? These chest and tricep workouts are best for you and come with a positive result as well. You can try them at home and also a gym. Make sure to follow a proper diet plan if you want to get positive results.

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