Workout for chest and triceps at gym

Chest and Triceps Gym Workout Plan

Looking to build a strong, defined chest and powerful triceps? Here’s a detailed workout plan to help you maximize your gains and target these muscle groups effectively. Remember to warm up before starting and use proper form to avoid injuries.

Warm-Up

• Push-Ups: 2 sets of 12-15 reps
• Arm Circles: 1 minute forward, 1 minute backward
• Light Dumbbell Press: 2 sets of 15 reps with light weights

Workout Plan

Chest Exercises

1. Flat Bench Press
   • 4 sets of 8-10 reps
   • Target: Pecs, shoulders, triceps
   • How to do:
     Lie on a flat bench. Grip the barbell slightly wider than shoulder-width. Lower the bar to your chest and press it back up.
2. Incline Dumbbell Press
   • 4 sets of 10-12 reps
   • Target: Upper chest, shoulders
   • How to do:
     Set the bench to a 30–45-degree incline. Hold dumbbells at chest level, press upward, and lower them slowly.
3. Cable Crossover
   • 3 sets of 12-15 reps
   • Target: Inner chest
   • How to do:
     Adjust the pulleys to shoulder height. Grab handles, step forward, and pull the handles together in front of you, crossing slightly.
4. Chest Dips
   • 3 sets of 10-12 reps
   • Target: Lower chest, triceps
   • How to do:
     Use parallel bars, lean slightly forward, and dip down until your elbows are at a 90-degree angle.

Triceps Exercises

1. Tricep Pushdowns (Cable Machine)
   • 4 sets of 12-15 reps
   • Target: Triceps
   • How to do:
     Attach a straight bar to the cable. Keep your elbows close to your body and push the bar down until your arms are straight.
2. Close-Grip Bench Press
   • 4 sets of 8-10 reps
   • Target: Triceps, chest
   • How to do:
     Lie on a flat bench. Grip the barbell slightly narrower than shoulder-width. Lower it to your chest and push it back up.
3. Overhead Dumbbell Tricep Extension
   • 3 sets of 10-12 reps
   • Target: Long head of the triceps
   • How to do:
     Hold a dumbbell with both hands behind your head. Extend your arms upward, keeping your elbows close to your head.
4. Skull Crushers (EZ Bar)
   • 3 sets of 10-12 reps
   • Target: Triceps
   • How to do:
     Lie on a flat bench with an EZ bar. Lower the bar to your forehead, then extend your arms back up.

Cool-Down and Stretching

• Chest Stretch: Stand in a doorway, place your forearms on the frame, and gently lean forward. Hold for 20-30 seconds.
• Tricep Stretch: Raise one arm overhead, bend the elbow, and push it gently with the other hand. Hold for 20-30 seconds.

Tips for Success

1. Use progressive overload by gradually increasing weight.
2. Rest for 60-90 seconds between sets.
3. Focus on proper form to maximize gains and avoid injury.
4. Pair this workout with a protein-rich diet to support muscle recovery.

Ready to crush your next chest and triceps workout? Stay consistent, and you’ll see results in no time!