{"id":3550,"date":"2025-02-20T05:45:31","date_gmt":"2025-02-19T18:45:31","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/13-exercises-to-enhance-chest-and-triceps-growth-and-strength.html"},"modified":"2025-02-20T05:45:32","modified_gmt":"2025-02-19T18:45:32","slug":"13-exercises-to-enhance-chest-and-triceps-growth-and-strength","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/13-exercises-to-enhance-chest-and-triceps-growth-and-strength.html","title":{"rendered":"13 Exercises to Enhance Chest and Triceps Growth and Strength"},"content":{"rendered":"<p>At some point in our history, a jacked torso and chiseled arms became cultural symbols of strength; these days, bodybuilders don\u2019t rest until they have to walk through a door frame sideways.<\/p>\n<p>But say you\u2019re not vying for a Mr. or Ms. Olympia title. Do you really need to go all out with focused\u00a0chest\u00a0and\u00a0triceps\u00a0workouts?<\/p>\n<p>Probably not, but you shouldn\u2019t skimp on chest and triceps exercises in your workout program, says Cody Braun, personal trainer and NASM performance enhancement specialist.<\/p>\n<p>\u201cThe chest and triceps are involved in various functional movements that include pressing and overhead pressing,\u201d he explains.<\/p>\n<p>Beyond showboating, the triceps and chest muscles allow you to get you through an arm workout\u00a0full of push-ups and dips.<\/p>\n<p>They also fire up when you\u2019re playing one-on-one basketball with your kids, rearranging furniture, or stowing your luggage in an overhead compartment.<\/p>\n<p>But before you dive into these chest and triceps exercises, let\u2019s take a look at how these muscles actually work \u2014 together and separately.<\/p>\n<p><iframe src=\"https:\/\/players.brightcove.net\/1634697872\/default_default\/index.html?videoId=6326346040112\" width=\"608\" height=\"342\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong>\u00a0The bridge puts you in a decline position, which targets the sternal head of your pectoralis major. You\u2019ll also work your glutes and hamstrings.<\/p>\n<ul>\n<li>Lie on your back with your knees bent and your feet flat on the floor, holding a pair of dumbbells directly over your chest with your palms facing each other.<\/li>\n<li>Engage your core, squeeze your glutes, and press through the balls of your feet\u00a0to lift your hips until your body is straight from shoulders to knees. This is the starting position.<\/li>\n<li>Keeping your elbows slightly bent and glutes engaged, slowly lower the weights out to your sides (like you\u2019re opening up for a bear hug) as you lower your hips to the floor.<\/li>\n<li>Reverse the move to return to starting position, and repeat.<\/li>\n<\/ul>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5556431069001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0Body Beast\u00a0\u2013\u00a0<\/strong>Beast Up: Chest, Shoulders, &amp; Tris<\/p>\n<p>Benefits:\u00a0This challenging variation on the classic push-up gives beginners a level to shoot for after they\u2019ve mastered the flat version, and allows advanced trainees to work the muscles harder with fewer reps.<\/p>\n<ul>\n<li>With your hands on the floor and your feet elevated on a sturdy bench or box, assume a standard push-up position: arms straight, hands slightly wider than your shoulders, core braced, and body straight from head to heels. This is your starting position.<\/li>\n<li>Keeping your body straight and core engaged, lower your chest as far as possible toward the floor.<\/li>\n<li>Slowly return to the starting position.<\/li>\n<li><strong data-redactor-tag=\"strong\">Make it easier:<\/strong>\u00a0Try the move with your hands elevated on a sturdy bench or box.<\/li>\n<\/ul>\n<h2><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5585047872001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/h2>\n<p><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>Body Beast\u00a0\u2013\u00a0<span class=\"s1\">Build: Chest and Tris<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Benefits:\u00a0By performing this press on an inclined bench, the clavicular (upper) head of the chest muscle gets special attention, along with the anterior deltoids.<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at arm\u2019s length above your chest, palms\u00a0forward.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Keeping your core braced and your elbows close to your body (so they\u2019re not flared), lower the dumbbells to the sides of your chest.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Pause, and then push the weights back up to the starting position.<\/span><\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5556419128001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong data-redactor-tag=\"strong\">Appears in:\u00a0<\/strong>Body Beast\u00a0\u2013 Beast Up: Chest, Shoulders, and Triceps<\/p>\n<p>Benefits:\u00a0This exercise works the entire chest, with special emphasis on the lower chest muscles. This is also one of the safer pressing angles for your shoulders.<\/p>\n<ul>\n<li>Keeping your core braced, lie back on a decline bench, holding a pair of medium-to-heavy dumbbells at arm\u2019s length over your chest, with your palms facing your feet.<\/li>\n<li>With your feet flat on the floor, slowly lower the dumbbells to the sides of your chest.<\/li>\n<li>Pause and then push the weights back up to the starting position.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5556422972001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe>Appears in:\u00a0The Master\u2019s Hammer and Chisel\u00a0\u2013\u00a0Max Hammer Strength<\/p>\n<p>Benefits:\u00a0This multi-joint variation on the classic barbell bench press forces your two sides to work equally, thus ensuring that your weaker side pulls its share of the weight.<\/p>\n<ul>\n<li>Lie back on a sturdy, padded bench, feet flat on the floor, holding two heavy dumbbells at arm\u2019s length over your chest, palms facing forward.<\/li>\n<li>Slowly lower the dumbbells to the sides of your chest.<\/li>\n<li>Pause and push the weights to the starting position.<\/li>\n<\/ul>\n<h2><strong>6. Reverse Lunge Curl Kickback<\/strong><\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5585045967001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p>Appears in:\u00a0The Master\u2019s Hammer and Chisel\u00a0\u2013\u00a0Hammer Conditioning<\/p>\n<p class=\"p1\"><span class=\"s1\">Benefits:\u00a0This combo move targets not only your triceps, but\u00a0also\u00a0your biceps and\u00a0legs.\u00a0<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Stand holding a pair dumbbells\u00a0at arm\u2019s length by your sides\u00a0with your feet hip-width apart. This is the starting position.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Step back with your right foot and lower your body into a lunge position (chest up, back flat, knees bent 90 degrees, and back knee held off the floor).<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Keeping your elbows tucked, curl the dumbbells\u00a0toward your shoulders, rotating your hands so that your palms end up facing back.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Keeping\u00a0your front\u00a0knee bent, straighten your back leg and raise your hips, tilting your torso forward.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Straighten your arms behind you, keeping them\u00a0close to your sides as you rotate your hands toward the ceiling.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Return to the starting position, and repeat. Switch legs\u2013stepping back with your left one\u2013halfway through each set.<\/span><\/li>\n<\/ul>\n<h2>7. Skull Crusher Press<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565596163001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe>Appears in:\u00a0Insanity: The Asylum Vol. 2\u00a0\u2013 Strength<\/p>\n<p>Benefits:\u00a0This exercise emphasizes the long head of the triceps by working the muscle in the fully extended position.<\/p>\n<ul>\n<li>Stand holding a single\u00a0dumbbell\u00a0horizontally in both hands at shoulder height, palms on the weighted ends, with your elbows tucked. This is your starting position.<\/li>\n<li>Press the weight straight overhead.<\/li>\n<li>Without moving your upper arms, lower the weight behind your head.<\/li>\n<li>Reverse the movements to return to the starting position, and repeat.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5559602819001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\"><\/iframe><strong>Appears in:<\/strong>\u00a0P90X\u00a0\u2013 Chest, Shoulders, Triceps<\/p>\n<p><strong>Benefits:\u00a0<\/strong>This standing variation of the classic move optimizes muscle recruitment in the core while training each arm separately, helping to iron out\u00a0muscle imbalances\u00a0as it builds strength.<\/p>\n<ul>\n<li>Assume a staggered stance holding a pair of\u00a0dumbbells\u00a0directly overhead, palms facing each other, weights touching. This is the starting position.<\/li>\n<li>Keeping the dumbbells pressed together, and without moving your upper arms, lower the weights behind your head until your elbows are bent 90 degrees.<\/li>\n<li>Reverse the movement to return to the starting position, pressing the weights back up until your arms are fully extended but not locked out.<\/li>\n<li>Alternate your forward foot with each set.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565596064001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong>Appears in:\u00a0Sagi\u2019s BOD exclusives\u00a0<\/strong>\u2013 Chest and Tris<\/p>\n<p>Benefits:\u00a0This machine-based move forces the triceps to work hard when your arms are fully locked out, emphasizing the long head of the muscle while also hitting the medial head.<\/p>\n<ul>\n<li>Attach a two-handled rope to a cable machine and set the pulley to about shoulder height.<\/li>\n<li>Holding the handles with a neutral (palms in) grip, move backward a foot or two (feet together) to create tension on the cable, and then hinge forward with your torso about 30 degrees.<\/li>\n<li>Without moving your upper arms, extend your arms fully toward the floor.<\/li>\n<li>Reverse the movement to return to the starting position, and repeat.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565606616001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong>Appears in:\u00a0<\/strong>Sagi\u2019s BOD exclusives\u00a0\u2013 Bis and Tris<\/p>\n<p>Benefits:\u00a0This challenging bodyweight move works the triceps as well as the chest and front delts.<\/p>\n<ul>\n<li>Grab the handles of a dipping station and jump or step up to the starting position: feet off the floor, arms straight, ankles crossed.<\/li>\n<li>Keeping your forearms vertical and elbows in (not flared), allow your torso to lean forward as you lower your body until your elbows form about a 90-degree angle.<\/li>\n<li>Reverse the movement, returning to the starting position. Repeat for as many reps as possible.<\/li>\n<\/ul>\n<p><strong>Too tough?<\/strong>\u00a0Perform the move with your hands on a sturdy chair or bench behind you and your feet on the floor.<\/p>\n<h2>11. Triceps Push-Up<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5559602125001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong>Appears in:<\/strong>\u00a0Body Beast\u00a0\u2013 Bulk Arms<\/p>\n<p><strong>Benefits:<\/strong>\u00a0This exercise will work your chest, but because your hands are closer together than they are during a standard push-up, it increases the load on your triceps.<\/p>\n<ul>\n<li>Assume a\u00a0high plank\u00a0position with your feet together, your body straight from head to heels, your arms straight, and your hands in line with (but slightly narrower than) your shoulders.<\/li>\n<li>Keeping your core engaged, your elbows tucked, and your head in line with your spine (i.e., don\u2019t look up), lower your chest to within a few inches of the floor.<\/li>\n<li>Reverse the movement to return to the starting position, and repeat.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/default_default\/index.html?videoId=6352057061112\" width=\"608\" height=\"342\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><strong>Appears in:<\/strong> CHOP WOOD CARRY WATER \u2013 Hot Start: Arms &amp; Flow<\/p>\n<p><strong>Benefits:<\/strong> Like the triceps push-up, the diamond push-up puts extra emphasis on the triceps with its close hand position.<\/p>\n<ul>\n<li>Assume a push-up position (body straight from head to heels, core engaged, glutes squeezed, hands flat on the floor, and arms straight and in line with your shoulders). Move your hands together so that the tips of your thumbs and index fingers are touching (see the diamond shape?). This is the starting position.<\/li>\n<li>Keeping your elbows tucked to your sides (don\u2019t let them flare), lower your torso until your chest lightly touches the backs of your hands. (Or as far as you can go without losing proper form.)<\/li>\n<li>Pause, and then push yourself back up to the starting position.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/B1xVvxSfde_default\/index.html?videoId=6140310243001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Benefits:\u00a0<\/strong>Plyo (short for plyometric) push-ups train not only strength but also power in your chest and triceps. Explosive exercises are important for training your type 2 muscle fibers, which are the \u201cfast-twitch\u201d fibers responsible for muscular development.<\/p>\n<ul>\n<li>Get on all fours with your feet together (or separated slightly), your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders.\u00a0Squeeze your glutes\u00a0and brace your core to lock your body into position.<\/li>\n<li>Keeping your elbows tucked, lower your torso until your chest is within a few inches of the floor, and then push up with enough force for your hands to leave the ground.<\/li>\n<li>Land softly, transitioning immediately into your next rep.<\/li>\n<\/ul>\n<h2>Why You Should Train Chest and Triceps Together<\/h2>\n<p>While the connection between your chest (on the front of your body) and your triceps (on the back of your upper arms) may not be immediately obvious, it does make sense to group them together when planning your workout.<\/p>\n<p>\u201cThese two muscles typically work together in exercises, so it\u2019s wise to train them during the same workout,\u201d explains Braun.<\/p>\n<p>The pecs main function is to adduct the arm from various angles, and the triceps extend the elbows \u2014 think of the push-up\u00a0and bench press as examples.<\/p>\n<p>By hitting both muscle groups in the same workouts, and resting them both between those workouts, you can optimize their development.<\/p>\n<p>But the fact that most chest exercises also hit the triceps is also why you don\u2019t want to focus on the triceps first in a workout, which might cause you to tire your triceps out before you need them to assist in chest exercises, which typically require heavier weights.<\/p>\n<h2>Chest and Triceps Workout Tips<\/h2>\n<p>Don\u2019t forget to warm up! \u201cDynamic stretches\u00a0for the chest and shoulder joint, such as pull-aparts or arm circles, are a good way to prep for exercise,\u201d says Braun.<\/p>\n<p>\u201cMyofascial release on the chest and triceps also helps prep for exercise by increasing blood flow and releasing tension that could be inhibiting motion,\u201d he adds.<\/p>\n<p>So grab a foam roller and spend a few minutes massaging your triceps and chest muscles ready for the work ahead. For optimal results, Braun recommends two to three chest and triceps workouts per week.<\/p>\n<p>Regarding sets and reps, it all depends on your goals.<\/p>\n<ul>\n<li>If muscular endurance is your primary concern, keep the weights light, and aim for high rep (12-plus) sets with short (30 to 60 second) rest periods.<\/li>\n<li>If you want to focus on growing muscle mass, go a bit heavier and do three to six sets with one to two minutes of rest between them.<\/li>\n<li>Training for maximum strength? Choose a heavy weight that will allow you to complete just one to five reps. Do between four and six sets, resting three to five minutes in between.<\/li>\n<\/ul>\n<h2>Chest Anatomy<\/h2>\n<\/p>\n<p>The\u00a0pectoralis major\u00a0is the fan-shaped muscle that we associate with a well-developed chest, and the\u00a0pectoralis minor\u00a0located just under it. The pec major spans from your collarbone to your sternum, attaching to your humerus. This helps to brings your arms towards the body, turn your arms inward, and raise your arms.<\/p>\n<h2>Triceps Anatomy<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-145298 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/06\/14153609\/arm-muscles-600-triceps-anatomy.jpg\" alt=\"triceps anatomy | chest and triceps workout\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>The\u00a0triceps brachii\u00a0are the muscles found in the back of the upper arms. Each tricep is made up of three heads that span from the shoulder blade and upper portion of your humerus to your forearm. This allows your triceps to extend your elbow and aid in shoulder extension.<\/p>\n<h2>Fueling Your Muscles<\/h2>\n<p>You\u2019ve heard it before, but we\u2019ll say it again:\u00a0you can\u2019t out-train a bad diet. You can be consistent with your workouts, but if you\u2019re not paying attention to\u00a0nutrition and supplementation, you\u2019ll never see the best results.<\/p>\n<p>Muscles need the proper fuel to both grow and recover. After your workout you want to focus on protein intake, which is crucial to hypertrophy and repair.<\/p>\n<p>Beachbody Performance Recover\u00a0includes 20 grams of protein per serving, as well as pomegranate extract, which has been show to promote muscle recovery and reduce soreness.<\/p>\n<p>This will help you maximize your gains, while keeping you in top shape for the following day\u2019s workout.<\/p>\n<p>Plus, it only takes seconds to blend with water, and it comes in two delicious flavors \u2014 chocolate and orange.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-106961\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/69850396_PinsBatch3.jpg\" alt=\"Building your upper body takes hard work. Add these 11 moves to your next chest and triceps workout, at home or in the gym.\" width=\"735\" height=\"1103\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>At some point in our history, a jacked torso and chiseled arms became cultural symbols of strength; these days, bodybuilders don\u2019t rest until they have to walk through a door frame sideways. But say you\u2019re not vying for a Mr. or Ms. Olympia title. Do you really need to go all out with focused\u00a0chest\u00a0and\u00a0triceps\u00a0workouts? Probably [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1565,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[17],"class_list":["post-3550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3550","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=3550"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3550\/revisions"}],"predecessor-version":[{"id":3551,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3550\/revisions\/3551"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/1565"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=3550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=3550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=3550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}