Get A Bigger, Fuller Chest and Triceps With This Workout and Pro Tips!
If your chest and triceps day is getting a little boring, you are struggling to grow, or you’ve just hit a muscle growth plateau, we’ve got a killer workout for you to try! It’s packed with the best chest exercises and triceps exercises, combined with a perfect balance of pump and volume to give your upper body that “shock” to kick it into growth!
Just remember: if you are looking to build your dream physique, it can’t be chest day every day! This workout may be the perfect way to start off the week, but it works even better as part of a complete, balanced training plan. Dial in your entire training week with Vince’s other Ultimate workouts:
Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Legs & Glutes
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep
ULTIMATE CHEST & TRICEPS WORKOUT FOR MUSCLE GAINS
A. Incline dumbbell bench press 4 sets, 6-8 reps (rest 90 sec. between sets, single dropset after final set)
B. Alternating single-arm dumbbell flat bench press 4 sets, 12 reps (rest 1 min. between sets)
C. Incline cable chest fly 4 sets, 12 reps (rest 60 sec. between sets)
D. Pec deck or machine fly 4 sets 12 reps (rest 60 sec. between sets)
E. Rope triceps push-down 4 sets, 12 reps (rest 60 sec. between sets)
F. Incline EZ-bar skull crusher 4 sets, 12 reps per arm (rest 60 sec. between sets)
G. Cable single-arm cross-body extension 4 sets, 12 reps (no rest between sides or sets)
Most of the exercises should be familiar to anyone who celebrates International Chest Day on a regular basis, but here are a couple of pro tips from Vince to get the most out of every set. If you’re building up your little black book of training tips, also be sure to join our Facebook men’s group, packed with V Shred personal trainers and other dudes who geek out on this stuff every day.
Incline dumbbell bench press
Don’t flare your elbows completely out to the side on this exercise. That’s a common technique mistake that puts a lot of stress on the shoulder. Go down far enough to really feel the stretch in your chest on every rep, and then push up to feel the squeeze. Nail 6-8 no-doubt reps per set, then finish the last set by immediately lightening the weight by around 20 percent for a dropset.
Alternating single-arm dumbbell flat bench press
If you haven’t done these before, prepare yourself to be humbled! Keep the rest periods to 60 seconds on the dot, and expect to have to go far lighter than you would on a “normal” dumbbell bench.
Incline cable chest fly
Keep a soft bend in your elbows through every rep, and only lower the weight until it’s around parallel to the ground. That will keep the focus on your chest, and off of your vulnerable shoulder or elbow joints! Again, keep those rest periods strict!
Vince’s favorite cue here is to “lead with your elbows.” He advises, “don’t even think about what your hands are doing. Think about what your elbows are doing.” Focusing on bringing them together will help place more tension on your pecs and really burn out your chest to finish this portion of the workout.
Rope triceps push-down
Getting the most out of this staple triceps exercise is all about the set-up. “I like to take a step back away from the stack,” Vince advises. “There’s not much tension at the bottom if you’re too close. Step back, lock your elbows into place, and press your chest out as you press that weight down, squeezing your triceps at the bottom and bringing them up to right around 90 degrees on every rep.”
Incline EZ-bar skull crusher
Again, this is all about the set-up. Keep your elbows at around shoulder-width and no wider, and you’ll feel this right on your triceps without making your elbows cry mercy! Vince also performs each rep with the weight slightly behind his head to keep tension on the triceps throughout the full range of motion of the exercise.
Cable single-arm cross-body extension
This finisher will truly fry your tris! It’s simple but brutal: go straight from 12 reps on one arm to 12 reps on the other… and then back. That is one set. You WILL NOT REST before starting your next set. Go straight into the next one! Do this for all 4 sets, aiming for 12 reps for EVERY set. This will get really difficult with no rest, so you will likely need to lower your weight with each set. Go as low as you need to get in 12 reps from start to finish!
LIGHTER DOESN’T MEAN EASIER!
There are 7 exercises total in this workout: 4 for the chest and 3 for the triceps. The rest periods are all pretty short, so even though it’s 7 exercises, the entire workout should take 45 minutes to an hour to complete. As fatigue builds, you might need to rest as much as 2 minutes or more between exercises, so plan for an hour!
Just don’t forget to get in a solid warmup and/or do some warmup sets for each exercise first! Never jump into any lift with stiff and cold muscles.
Another thing Vince always does before hitting the gym to ensure he is making the most out of every workout is pound some SCULPT NATION PRE about 20-30 minutes before training. The ingredients in a pre can be especially helpful on a pump-chasing workout like this one!
BUILD YOUR CHEST IN THE GYM AND THE KITCHEN
Of course, this workout isn’t everything Vince is doing to grow his chest. He has to eat and supplement for his goals! If nutrition is what’s been blocking your gains, you can find out how to eat for your bulking goals using the macro calculator in the V Shred app for iOS or Android. You can even jump fully onboard the gains train by having one of our expert trainers build you a personalized custom meal plan to help you grow bigger, faster!
If you are serious about putting on muscle mass you have to put just as much thought into what you do AFTER your workout as you do in the gym! And no, that doesn’t just end with your traditional post-workout protein shake (although that’s a great idea, of course).
Your body needs specific nutrients to recover after working out. POST WORKOUT by Sculpt Nation has them, in science-backed doses! It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.
If you are serious about putting on size and are looking for a new full body program, check out Vince’s best-selling CLEAN BULK program.