Some people are asking about how to make their chest and triceps bigger than before. You can try the best chest and tricep workout below to gain and grow your muscles.
You can also answer your curiosity about whether you have to train your chest and tricep together or not.
The workouts show to you that you can do chest and triceps workout at the same time and get a maximal result more than you are expected.
Should I Train Chest and Triceps Together?
Yes, you may train your chest and triceps together. One thing to consider is the way to do the workout.
Most people, who want to gain, grow and build muscle focus on the repetition. You often think that if you add the number of the repetition, you will gain and grow more muscles.
Instead of focusing on the number of repetitions, just focus on contracting the specific muscles.
Moreover, you also need to control the movement through the entire range of motion. By doing this trick continuously, you will gain and grow your muscles that make you look bigger than before.
Just imagine that you will have bigger chest and triceps just like Arnold Schwarzenegger after a few months.
Type of Workout You Should Do
Flat Dumbbell Chest Press
There are several best chest and tricep workouts you can do to gain and grow bigger muscles.
First, do a flat dumbbell chest press. Do this workout for about 4 sets. Each of the sets consists of 8 to 12 repetitions.
Lie down on a bench press. Bend your legs until it looks like a triangle. Keep your body straight.
Hold a barbell on each of your hands. Press up the barbells and make sure that your hands are straight.
Then, lower the barbells slightly equal to your chest. You may also roll your forearms while pressing the barbells.
Incline Dumbbell Bench Press
Another best chest and tricep workout is incline dumbbell bench press. Try to achieve 3 sets along with 8 to 12 repetitions per set.
Lie down on an incline dumbbell bench press. Then, hold barbells on your hands. Press up those barbells and bring them closer to each other.
Just make sure that your hands are straight while pressing the barbells. Next, lower the barbells slightly until they are equal with your chest.
Dips and Cable Crossovers Superset
Doing chest dips and cable crossovers superset is also best chest and tricep workout to gain and grow muscles.
Because it is a superset workout, you have to do it in maximal repetitions in 3 sets.
Use a dips machine and hold your hands on the bars. Lift your body and feet with your hands so it seems that you are flying.
Now, lower your body and feet until your hands create a 90-degree angle. The key is holding your feet not to touch the floor.
After that, you can use a cable crossovers machine. Hold the cable on each of your hands.
Pull your body and your left leg forward until the position of your hands is on the back of your body.
Now, pull the cable crossovers to move your hands forward and your body back to the normal position.
Dumbbell Skull Crushers
If you need more references, you can also do a specific workout known as dumbbell skull crushers. Achieve the target to finish 3 sets with 8 to 12 repetitions per set.
Lie down on a bench press and make a position just like when you want to do a flat dumbbell chest press.
Hold barbells and press them up. Now, lower the barbells above your head slightly. Your arms will create a 90-degree angle.
Triceps Rope Pushdown
You may also do a short workout such as triceps rope pushdown. It is a short workout because you just need to do it for 5 minutes. The challenge is that you have to do this workout non-stop.
Hold the rope on the rope pushdown machine. Create a 90-degree angle with your hands. Then, pull the rope until your hands straight. Release the rope and get back to the 90-degree angle position. Just do it for 5 minutes non-stop.
TRX Triceps Extension
For variation, you can do TRX triceps extension achieve 3 sets with 8 to 12 reps per set. Hold your hands on the TRX triceps extension machine.
Bend your body a little bit and make sure that your hands are straight forward. Lower your body by bending your arms. Just make sure that your body and legs are stationary and straight.
Floor Press and Pushup Superset
Try to achieve 10 to 1 descending ladder for a maximal result. For example, you can start by doing a 10-floor press and 10 pushups.
Then, you can decrease the number such as a 9-floor press and 9 pushups and so on until you reach the 1-floor press and 1 pushup.
Lie down on the flat floor or a mat. The position is the same when you are about to do a flat dumbbell press.
Do the workout for 10 times and then pushup for 10 times and finish it with a 10 to 1 descending ladder method.
From the types of chest and tricep workouts above, you can conclude that the focus is not rushing on the repetitions.
All of the workouts are done in the standard repetitions and sets. The focus is on the type of workouts.
The workouts focus on the specific area so you can gain and grow muscles effectively. Although you are not focusing on the repetition, you still have to achieve the standard repetition to feel the maximal result.
The information explains that you can train your chest and tricep at the same time.
So, if you only have limited time at the gym but you want to bulk your upper body such as chest and triceps, just go with the workouts above.
What you have to do is following the chest and tricep workout above regularly. After a few weeks or months, you will see the difference before and after doing the workout.
It seems you gain more upper arm muscles and your chest and triceps look bigger than before.