Work Those Push Muscles: Chest and Triceps Workout

So there are some workout match-ups that tend to be our favorites. One of those favorites is the sweet chest and triceps pair. It’s a great combination and leaves you exhausted afterwards (my arms are very upset with me now that I am typing). So Alana, you’re probably saying, why is it a good combination? Lemme spit some reasons at ya (not literally, come on).

Triceps brachii, large arm model - Muscles of ...

Triceps brachii

1. Convenience: being able to do your chest and triceps at once can really open your workout schedule. This is especially for the people who tend to try to workout every day or every other day. It gives you a few days to work on other muscle groups without worrying about overworking those muscles. Because ultimately, that will lead to injury. And that’s a no-no.

2. Effective: you’re going to get a much better chest and triceps workout if you work them together. If you’re doing it properly, every chest exercise you do will work your triceps a bit and every triceps exercise will work your chest. That’s just how our body works.

3. Power: it makes you feel huge. Think about the strength, effort, and power that goes into benching.

Anyhow, there’s a few reasons for you. Now let’s get to our actual workout. We have a few pictures for you of yours truly.

1. We started out with a super-set (one exercise after the other, no rest) of push-ups and triangle push-ups, working our chest in the first and triceps in the latter. You don’t need any equipment for this, so no excuses! Go until failure.

2. Our next super-set was incline chest press and incline pec fly. This really requires good strength and power (especially chest press). Unforunately, no pictures of us doing this. For chest press, you sit on the inclined bench, and push your arms straight up.

For pec fly, get in the same seated position. But start your arms out, like you’re going to give a tree a hug, and bring inwards (you tree-hugger!).

3. For this we didn’t do a super-set, because we wanted to spot each other for bench press. Personally, I’ve lost a lot of my strength, and can’t bench nearly what I used to (you’ll see low weight in the picture, the bar = 45 lbs). It’s just good to be there and spot for each other to get the weight up and getting help getting it down. We did decline bench press. Go for a good weight and, as usual, go til failure.

4. For our last super-set we combined triceps cable press and double-hand triceps extension. This really killed our triceps (in a good way!). For anyone uncomfortable with triceps exercises, I find that the cable press is an easy pathway to get comfy with working those triceps. You position yourself with the feet shoulder-width apart, facing the cable, and press down the steel triangle or horse rope down and bring your arms back to 90 degrees.

For triceps extension, grab a good weight and place behind your head and do vertical raises.

5. And lastly, to end our muscle workout, we did a cable cross-press. This will get a good pinching burn in your chest and triceps. We juiced out the rest of our strength through these. Always go to the end of your workout. Never stop pushing. Unless you feel sharp pains, THEN STOP. Stand away from the cables, grab each cable in each hand and cross over your hands.

For this entire workout, we did four sets of everything and pushed to failure. It could range from 8 to 100, it’s up to your body and your strength. We ended it with some excellent twenty-minute bouldering where Chris finished a new route that had been challenging him for weeks!

Please let us know if you have any questions! Cheers!

25 Responses to "Work Those Push Muscles: Chest and Triceps Workout"

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  1. Katie H.

    October 24, 2012 at 7:48 am

    I’ve always combined chest/biceps and back/triceps. But I may have to try this today, as I was looking for a great upper body workout to do before Spin class. Thanks for the idea!

    • hungryandfit

      October 24, 2012 at 7:49 am

      Let me know how it goes!

      • Katie H.

        October 25, 2012 at 11:32 am

        Alright, I did a chest/biceps combo this morning, and my arms are EXHAUSTED! I used many of the same exercises you guys did, changing up the pairings, and adding some cardio intervals. Phew!

      • hungryandfit

        October 25, 2012 at 11:34 am

        Yes!! Yeah my chest is soooo sore, but that’s the kind of pain I love. Awesome that it did you well!

  2. mathieuduijst

    October 24, 2012 at 8:11 am

    Always did Chest/Triceps, Back/Biceps, Shoulders/Legs/Abs. Great combi, nice work!

  3. Sarah_Alxndr

    October 24, 2012 at 8:16 am

    This is awesome guys! Hopefully Adam and I can make it out there sometime soon for us to all hit the gym together. Do you have any suggestions about hard but fun core exercises (with or without a stability ball)?!

    • hungryandfit

      October 24, 2012 at 11:23 pm

      Definitely a timed abs routine one after the other (30 sec each or thereabouts) with no rest try to get as much done as possible, perhaps around ten of them. Your abs will be crying

  4. champydreamsboxedwinebudget

    October 24, 2012 at 9:58 am

    Look at you hotties! I desperately need to work on both of those areas. Thank you for the workout plan! xx

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  7. v1ct0r1a

    November 16, 2012 at 9:28 am

    I’ve been using my 8 lb weight during my treadmill walk…kind of a curl/slash backward tricep extension. We’ll see what happens…

    • hungryandfit

      November 16, 2012 at 9:28 am

      Very interesting! Awesome to pump up your typical walking workout

  8. FitAbulous

    November 29, 2012 at 10:55 am

    Love the perfect pushups!

  9. befitbefullbeconfident

    December 16, 2012 at 6:36 pm

    Hey there! Thanks for liking my post, I look forward to following you all’s journey on here! I wanted to reach out to you guys because I send out a monthly newsletter to my clients and I spotlight a new blog each month on my newsletter. I’d love to spotlight you guys! If you go to my website and click on the link on the top left “sign up to stay in touch” I will have your email and we can talk about it further if you guys are interested. Again, thanks for following and I’m looking forward to your future posts!

  10. drbob14

    January 1, 2013 at 3:03 pm


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  12. nityanaturo

    January 14, 2013 at 4:43 pm

    I really like all the detailed descriptions and pics!

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