You are planning to get an upper body. But how can you start on your journey to a strong upper body? The chest and triceps are the key muscle groups that should work together to give a foundation for the upper body.
Let's take a step forward and look at all those exercises for the chest and recipes. These workouts are designed with a mind to target all those muscle groups and provide an appealing back.
How to structure chest and tricep workout day?
Now, planning an effective structure workout for the chest and triceps requires more than just a random workout. The workout needs to build strength and enhance muscle definition, so it should have the right balance of compound and isolation movement. Let's get to know these workouts.
Dumbbell Bench Press + Diamond Push-Ups
When you blend the dumbbell bench press with the diamond push-up to get the powerful chest and triceps, the dumbbell bench gives the pectoral muscles and gives a more excellent range of motion.
On the other hand, the diamond, due to its hand position, emphasizes the triceps, making the combination effective for the upper body.
Dumbbell Bench Press
Sit on a flat bench with a dumbbell in each hand and rest on your thighs.
Now, use your thighs to help lift the dumbbells to shoulder height.
Press the dumbbells upward and extend your arms fully above your chest.
Lower the dumbbells back to shoulder height in a controlled manner.
Do this for 4 sets of 10-12 reps.
Diamond Push-Ups:
Go into a high plank position with your hands close together. Using your thumbs and index fingers, form a diamond shape.
Put your body straight from head to heels and engage your core.
Now lower your body towards the ground by bending your elbows.
Return to the initial position and perform these 3 sets to failure.
Common Mistakes to Avoid
For Dumbbell Bench Press
Try to keep your back flat against the bench to prevent strain.
First, start with a manageable weight to maintain proper form throughout the sets.
Now, lower the dumbbells fully to engage the chest muscles effectively.
For Diamond Push-Ups
Do not keep elbows tucked in close to your body to maximize tricep engagement.
Lower your body until your chest nearly touches your hands to activate the triceps fully.
Try to keep a straight line from head to heels.
Barbell Bench Press + Tricep Dips
The barbell bench press is a compound exercise that works the major chest muscles, the second triceps, and the anterior delts.
On the other hand, tricep dips are a bodyweight workout that focuses on the triceps and also involves the chest and shoulder.
How to Do Barbell Bench Press
Lay flat on a bench with your eyes directly under the barbell and grab the barbell.
Retract your shoulder blades and press your feet firmly into the ground.
Unrack the barbell and lower it to your mid-chest in a controlled manner.
Push the barbell back up to the initial position and perform four sets of 8-10 reps.
How to Do Tricep Dips
Place yourself on parallel bars or a sturdy bench and support your body weight.
Put your legs extended or bent at the knees for support.
Lower your body and bend your elbows and upper arms parallel to the ground.
Push back up to the initial position by extending your arm and perform 3 sets to failure.
Common Mistakes to Avoid
For Barbell Bench Press
Try to keep your back flat against the bench to avoid strain.
Tuck your elbows at about a 45-degree angle to protect your shoulders.
Lower the bar in a controlled manner.
For Tricep Dips:
Put your elbows close to your body to target the triceps effectively.
Put your body's lower and upper arms parallel to the ground for a full range of motion.
Focus on controlled movements to engage the triceps effectively.
Push Up and Overhead Extension
The perfect combination of push-ups and overhead tricep extension is another hidden gem.
The push-up is a compound bodyweight exercise that engages different muscle groups.
In the meantime, the overhead triceps extension helps to strengthen the tricep.
How to Do It Push-Ups
Get in a plank position with your hands placed slightly wider. Place your body in a straight line from head to heels.
Now lower your body by bending your elbows until your chest nearly touches the ground.
Push back up to the initial position and perform 3 sets to failure
Overhead Tricep Extensions
Either sit or stand with a dumbbell held in both hands and arms extended overhead.
Place your elbows close to your head and lower the dumbbell behind your neck.
Try to Extend your arms back to the start and do 3 sets of 10-12 reps.
Common Mistakes to Avoid
For Push-Up
Try to maintain a straight line from head to heels
Put your elbows secured close to your body to reduce shoulder strain.
For Overhead Tricep Extensions:
Try to choose a manageable weight to maintain proper form
Remember to keep your elbows close to your head throughout the movement
Do not arch your lower back, engage your core, and keep your posture upright.
Cable Crossovers + Tricep Kickbacks
Cable crossover helps develop muscles through adduction. At the same time, tricep kickbacks isolate and strengthen the triceps. The combination of these workouts provides a comprehensive upper-body workout.
How to Do It Cable Crossovers:
First, set the cable machine pulleys to shoulder height and attach D-handles.
Stand in the center of the cable machine and grab the handles.
Just a slight forward lean and draw your arms together in a wide arc
Now, return to the initial position and perform 3 sets of 8-12 reps.
How to Do Tricep Kickbacks
Grab the dumbbell in each hand and keep your back flat.
Slightly bend your elbows at 90 degrees and keep your upper arms close to your body.
Try to extend your arms back and squeeze your triceps.
Now lower the dumbbells back to the initial position and then perform 3 sets of 10-15 reps.
Common Mistakes to Avoid
For Cable Crossovers:
Put your hands crossed at the end of the movement to engage the chest muscles fully.
Try not to swing the weights; maintain a controlled motion.
For Tricep Kickbacks:
Put your elbows close to your body throughout the movement.
Choose a weight that allows you to maintain it properly.
Try to maintain a flat back and engage your core to prevent strain.
Bonus Content: Best Cable Machine Exercises
Putting it All Together
The good structure of the chest and tricep workout in your fitness routine is a way to start the journey to improved upper body performance. The focus on compound exercises targets the workout and helps maintain muscle growth. Try to keep the proper form, gradually increase resistance, and give some time for recovery. With consistency and dedication to these workouts, you can get a powerful and sculpted upper body.
More Resources:
How to Exercise Effectively at Home?
Best Dumbbell Exercises to Build Muscle
