You'll add size, strength, muscle, and power to your chest and triceps with this hour-long sweat session from fitness director Ebenezer Samuel. Chest Press With One Arm Flies · Bend the elbows and lower the weights down just past the chest. · Press the arms up and, at the top of the movement, rotate the. (and Front & Mid Delts) Dips – drag your back along the edge of the chair seat. Get 12 to 15 of these.
Chest and tricep workout at home -
It is also a flexible exercise in which you can use different types of equipment, depending on what you have on hand. Engage core so back presses into floor. Do 4 sets of 8 to 10 reps. Slowly return to the starting position. Keeping the arms straight and palms facing each other, lift the arms up to shoulder level. Bench press with a barbell or dumbbells : 3 sets of reps Dumbbell shoulder press: 3 sets of reps Cable crossover: 3 sets of reps Rope tricep pushdown: 3 sets of reps Final Notes Training your chest and triceps together is a great idea and a very common training split.