Hello guys, today I want to talk to you a little about chest and triceps.
As you probably know by now if you do your research, these two muscles work very closely together and as such it is quite common to train them during the same workout. Let me get started with the most important thing when it comes to any chest and tricep workout: always work your chest first! The reason for this is that the tricep is used as a supporting muscle during your chest training, and as such, having a tired tricep will cause most of your chest lifts to end pre-maturely. Because of the same reason, do not expect your triceps to be super strong after your chest training but this is of little difference since your main aim is to build muscle and not to lift heavy.
So how does one go about training these two body parts? While it varies between person to person as everyone has his personal preference, I recommend doing 4 chest exercises followed by 3 tricep ones. When training your chest make sure you include multiple pressing movements, such as the flat bench press for example, and while training your triceps make sure you hit all of the 3 different heads.
Here is a sample workout for you to use:
- Bench Press (flat)
- Bench Press (incline)
- Bench Press (decline)
- Incline Dumbbell Fly
- Skull Crushers
- Rope Pushdowns
- Standing Dumbbell Extensions
For each exercise I would suggest doing 4 sets, with the last two going up to failure for maximum growth. When training triceps in this way I normally eliminate certain exercises such as the close-grip bench as it is very similar to the other chest movements. You can of course do any exercise you wish; what I provided above is only one possible workout.
All in all this is a very good way of training your chest and triceps which I highly recommend but people whose arms are their weak point might want to hit them on their own day, say a biceps and triceps day. Remember that everybody is different and the best way to learn what works and what doesn’t is to experiment, so don’t be scared of changing your workouts around.
I hope you guys have enjoyed reading this article. Remember to always warm-up properly before doing your heavy sets to avoid injury, and always implement a full range of motion. Also consider taking Dianabol / D-BAL to boost strength.