Chest and triceps are a common split in the lifting world, and for good reason! Both muscle groups work together in pushing exercises to maximize your lift.
I recommend my clients do 4-5 exercises to effectively get in a solid chest workout for their chest and triceps. I have seen benefits in every exercise on this list in my training.
Read on to learn how to do each exercise, its benefits and drawbacks, and a pro tip for maximizing your chest and tricep day.
Table of Contents
Best Chest And Tricep Workouts For Beginners
These workouts are great for beginners because they are all simple exercises that can be modified to become more difficult. To set up the best chest and tricep workout, I always recommend making bigger movement patterns first, then finishing with tricep isolation exercises.
Here is the best chest and tricep workout for beginners:
- Incline Barbell Push-Ups: 3 sets x 10-15 reps x 4-6 RPE
- Single Arm Cable Chest Press: 3 sets x 10-12 reps x 5-7 RPE
- Machine Chest Press: 3 sets x 8-12 reps x 5-7 RPE
- Band Tricep Pressdown: 3 sets x 10-15 reps x 4-6 RPE
- Dumbbell Tricep Kickback: 3 sets x 10-15 reps x 4-6 RPE
I chose these exercises because they are pretty easy to learn. Barbell push-ups are a great way to increase strength and learn the more complicated barbell bench press technique.
Best Chest And Tricep Workouts For Intermediate Lifters
These workouts are great for intermediate lifters because they require more technique for proper form. I also kick up the intensity for my intermediate clients regarding RPE once I know they have a good work capacity from progressing the beginner workout.
Here is the best chest and tricep workout for intermediate lifters:
- Barbell Bench Press: 3-5 sets x 4-8 reps x 6-8 RPE
- Swiss Bar Bench Press: 3-5 sets x 4-8 reps x 6-8 RPE
- Stability Ball Dumbbell Bench Press: 3-4 sets x 8-12 reps x 6-8 RPE
- TRX Overhead Tricep Extension: 3-4 sets x 10-15 reps x 5-7 RPE
- Barbell Skullcrusher: 3-4 sets x 10-15 reps x 5-7 RPE
These exercises were chosen because they all require more focus on technique and application to do correctly without picking up an injury.
Best Chest And Tricep Workouts For Home Workouts
These exercises are great for home workouts because they can be done bodyweight with no equipment or only dumbbells, which every home gym should have.
Here is the best chest and tricep workout for home workouts:
- Incline Dumbbell Bench Press: 3-4 sets x 8-12 reps x 6-8 RPE
- Dumbbell Floor Press: 3-4 sets x 8-12 reps x 6-8 RPE
- Dumbbell Fly: 3-4 sets x 8-12 reps x 6-8 RPE
- Close Grip Push-Ups: 3-4 sets x 6-12 reps x 6-8 RPE
- Bench Dips: 3-4 sets x 10-15 reps x 5-7 RPE
These exercises are doable in a home gym, even if you have limited space. Most home gyms have a set of dumbbells, so dumbbells are always a good option for home workouts.
Check out my favorite dumbbell chest exercise you can do without a bench.
Best Chest And Tricep Exercises
1. Incline Barbell Push-Ups
This beginner-friendly upper body exercise uses the pectoralis major, anterior deltoid, and triceps to learn the form of a push-up.
How To
- Start with a barbell in a rack that is about chest height.
- Place your index finger and thumb around the inside knurling of the barbell and take a few steps back so your legs are straight.
- Bend your elbows so your chest comes down to the bar while keeping your elbows tight.
- Push yourself to the top starting position.
Pro Tip: Keep your knuckles pointed forward during the entire rep. This will maintain your power to push to the top while limiting the chance of wrist pain if your wrists fall back.
Benefits
- This is a great starting exercise for learning the technique of a barbell bench press and floor push-ups.
Cons
- This may become too easy for some people. However, just lower the height of the barbell to increase the difficulty.
2. Single Arm Cable Chest Press
Every gym has a cable stack machine, so you can do this unilateral pec exercise regardless of which gym you go to.
How To
- Stand staggered, facing away from the cable with a D-Handle about the height of your chest and palms facing each other.
- Whichever leg is back in the staggered stance, use that arm.
- Press your arm forward so it is straight, then return to the starting position.
Benefits
- Doing this unilaterally will work both sides simultaneously, so one arm doesn’t overtake the other.
Cons
- Balance and coordination may be challenging for some people and take away from the exercise.
3. Machine Chest Press
Machines put your body in the correct position so you can focus on the muscle contraction of the pecs, deltoids, and triceps instead of worrying too much about form.
How To
- Engage your wrists and forearms with the handles so your knuckles face forward.
- “Bend” the handles so your elbows stay tight towards your body as you press.
- Lower the weight to the starting position.
Pro Tip: Drive your back into the bench as you press your arms forward.
Benefits
- The machine chest press is a great variation for building muscle mass and focusing on the contraction since the machine requires the correct form.
Cons
- Not every gym may have a machine chest press, and different gyms may have different brands.
4. Band Tricep Pressdown
Band pressdowns can start off with pretty light resistance, which is a good start for beginners. All 3 tricep heads will be hit, but a supinated position primarily targets the medial head.
How To
- Loop a band around the top of a rack and stand close to the band with a supinated grip.
- Press the band down to your hips, only to bend at the elbow.
- Let your hands return to the starting position.
Benefits
- This tricep pushdown isolates the tricep muscles.
Cons
- Some gyms may not carry resistance bands, so you may have to purchase your own.
Curious about other tricep isolation exercises? Here is my list of the best 16 tricep isolation exercises.
5. Dumbbell Tricep Kickback
This simple exercise effectively targets your triceps, only needing a flat bench and light dumbbells.
How To
- Lay prone on a bench, holding light dumbbells in a neutral grip.
- Retract your scapula, then press the dumbbells back by straightening your elbows.
- Return to the starting position.
Pro Tip: Keep your hands at chest level the whole time to use your upper back muscles to stabilize the movement.
Benefits
- This is a great tricep isolation exercise at the end of a workout.
Cons
- I recommend doing 2-10 lb dumbbells for this exercise, which some commercial gyms may not have.
Read more about other great tricep exercises you can do with dumbbells.
6. Barbell Bench Press
Barbell bench press is a staple to grow your pecs and triceps with a muscle hypertrophy-focused lift.
How To
- Position yourself under the bench so your feet are flat on the ground, holding the bar with your hands shoulder-width apart.
- Unrack the bar, pinch your shoulder blades together, and tighten your glutes and core.
- Take a deep breath in as you lower the bar to your chest, then breathe out as you push the bar to the top position.
Pro Tip: Drive your feet into the floor like squatting and back into the bench to get extra power on the press.
Benefits
- The bench press can build muscle strength and size for the pecs, deltoids, and triceps.
Cons
- The form is crucial during a bench press. If you do not use the proper form, you could be putting yourself at risk for an injury.
The bench press is an exercise on our list of the best push-day workouts. Check out our full breakdown to learn more about the ultimate push day.
7. Swiss Bar Bench Press
This specialty bar bench press puts your shoulders in a more natural position, so it may be safer to do if you have bad shoulders to target the chest and triceps.
How To
- Position yourself under the bench so your feet are flat, holding the bar in a close grip position.
- Unrack the bar, pinch your shoulder blades together, and tighten your glutes and core.
- Take a deep breath in as you lower the bar to your chest, then breathe out as you push the bar to the top position.
Pro Tip: To target the triceps more, I like to use the 2nd from inside grip.
Benefits
- This bar decreases stress on the wrists and shoulders while increasing tricep activation.
Cons
- Some commercial gyms and home gyms may not have this bar.
8. Stability Ball Dumbbell Bench Press
The stability ball dumbbell press adds an extra layer of stabilization compared to a traditional dumbbell press.
How To
- Place your shoulder blades on a stability ball and keep your hips up during the entire rep.
- Start with the dumbbells on your chest, drive your upper back into the ball, and tighten your glutes.
- Press the dumbbells to the top, then return to the starting position on your chest.
Benefits
- This works the pecs, deltoids, and triceps while also working on core stability to stay on the stability ball.
Cons
- Because of the instability, I recommend having a spotter during this exercise. If you go to the gym alone, you may have to ask someone to give you a spot.
9. TRX Overhead Tricep Extension
This tricep exercise will target the long head because of the overhead positioning.
How To
- Face away from the TRX straps with your hands about forehead height and slightly lean to your body.
- Keeping your hands in the same position, bend your elbows so your head drops between your hands.
- Press your hands forward to straighten your elbows and return to the starting position.
Pro Tip: Keep your shoulders backed to stabilize during this movement.
Benefits
- You can work your triceps, but also core and shoulder stability.
Cons
- The instability of the TRX straps may be too difficult for beginners and even some intermediate lifters.
10. Barbell Skullcrusher
I always include the barbell skull crusher in my tricep workout routine because it helps grow the triceps.
How To
- Lay supine on a flat bench with your hands in an overhand grip shoulder-width on the bar.
- Press the bar up towards the ceiling, then bend at your elbows so the bar finishes over your forehead.
- Straighten your elbows and press the bar to the starting position.
Benefits
- Every gym will have pre-loaded barbells or an EZ curl bar so that you can do this exercise at any gym.
Cons
- For a reason, it is called a skull crusher; lifting the bar directly over your head could be dangerous if you are not careful with form or use a weight that is too heavy for you.
11. Incline Dumbbell Bench Press
The incline dumbbell press is a great option for home gyms to target your chest and tris because all you need is an incline bench and weights.
How To
- Adjust a bench between a 15-45 degree angle.
- Lay supine with the dumbbells on your chest. Drive your upper back into the bench, and tighten your glutes.
- Press the dumbbells to the top, then return to the starting position on your chest.
Pro Tip: If you want to hit more of the upper chest with the clavicular head, a 30-degree bench has been found to be most effective.
Benefits
- There are many variations that can increase the difficulty of an incline chest press, such as single arm and alternating tension.
Cons
- Especially at a home gym, you may reach the point where you have maxed out the available weight and will either need to purchase more or go to a gym with heavier dumbbells.
Read on about our expert opinion on whether the bench press is good enough for the triceps.
12. Dumbbell Floor Press
The dumbbell floor press is one of my favorite pressing variations because it targets the chest muscles while also working the triceps.
How To
- Lay supine on the floor with your knees bent, holding the dumbbells at your chest so your triceps touch the floor.
- Keep a neutral grip so your palms face each other, then press the dumbbells to the ceiling.
- Return to the starting position with your triceps completely resting on the floor.
Pro Tip: Make sure not to overreach at the top. Your serratus anterior muscle will overtake the pectoralis major, and you won’t benefit fully.
Benefits
- This is a great exercise to do to improve bench press lockout strength.
Cons
- This exercise elicits less leg drive and core activation than a barbell bench press, so if that is your weak point in a bench press, then it may not be the best exercise for you.
13. Dumbbell Fly
The dumbbell chest fly is one of the few isolated chest exercises that require only a pair of dumbbells and a bench.
How To
- Lay supine on a bench, holding the dumbbells in a neutral grip and arms extended to the side.
- Keep a slight bend through the elbows as you bring your hands together in an arc motion to the top.
- Squeeze your chest, then return to the starting position.
Pro Tip: Imagine you are squeezing an apple between your pecs and focus less on initiating the movement through your hands.
Benefits
- This works your pecs by horizontal adduction, which is often a neglected movement in training the chest.
Cons
- It is easy to let the upper back muscles overtake the movement during the top position, so keep your shoulder blades tucked back and pressed into the bench.
14. Close Grip Push-Ups
This is a great bodyweight exercise to increase the size and strength of your chest and triceps.
How To
- Start in a high plank position with your thumbs just inside your armpits.
- Screw your elbows in tight and bend through your elbows so your chest hovers just above the floor.
- Press yourself back to the starting position.
Pro Tip: Keep your elbows tight to ensure you are getting tricep activation.
Benefits
- You can do this exercise anywhere. No equipment is needed, so you can still do push-ups even if you are tight on space or equipment!
Cons
- Close grip may be too difficult for some people because of the demand on the triceps.
15. Bench Dips
Bench dips are a great exercise to target the triceps, especially the medial and lateral head, while only needing a bench or stairs.
How To
- Extend your arms behind you to hold onto the edge of a bench about shoulder-width apart.
- Keep your legs straight and tuck your shoulders in tight.
- Bend at the elbows to lower yourself. Push into the bench to straighten your elbows once you feel a good stretch through your chest and triceps.
Pro Tip: Keep your knuckles pointed forward during the entire rep. This will maintain your power to push to the top while limiting the chance of wrist pain if your wrists fall back.
Benefits
- Even if you don't have a bench, you can use really any elevated surface for dips. Stairs, kitchen tables, and desks all work for bench dips.
Cons
- If done incorrectly, these can cause shoulder pain for some people.
Why You Should Work Chest and Triceps Together
Here are 2 reasons why you should train the chest and triceps together:
- Efficiency: Horizontal pressing movements start with the chest muscles and then finish with the assistance of the triceps. This study showed that tricep activation increased with a closer grip, supporting that the triceps assist with the pecs in pressing motions.
- No Overtraining: If you work the chest and triceps separately, you may end up overtraining the triceps. You don’t want to sacrifice doing pressing movements because you are too sore from hammering your triceps on a separate day.
References
- Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International Journal of Environmental Research and Public Health. 2020 Oct 8;17(19):7339.
- Roy X, Arseneault K, Sercia P. The Effect of 12 variations of the bench press exercise on the EMG activity of three heads of the pectoralis major. International Journal of Strength and Conditioning. 2021 Jun 1;1(1).
