CHEST AND TRICEP WORKOUT FOR MASS
Back Chest and tricep workout on a same day? Yes, most of chest exercises require to push weight and include your tricep muscles too. If you are doing your chest workout, then you are hitting your tricep muscles too. That’s why many bodybuilders and weight lifters do two body parts on the same day. It is very common. Here we are taking about ‘chest and tricep workout for mass‘. This chest and tricep workout allows your muscles to grow bigger and stronger.
Here is best 5 exercises for chest and tricep for more muscle and strength.
1. FLAT BARBELL BENCH PRESS
First exercise for your chest and tricep workout for mass is barbell flat bench press. This exercise is classic and most popular among all bodybuilders and weight lifters. Bench press is in almost every workout program for chest. This exercise helps you to build muscles mass and strength.
HOW TO :- Lie on a flat bench and set your hands on barbell just outside of shoulder width. Set your shoulders tight. Take a deep breath. Let the weight settle and make sure your back remains tight after lift off. Inhale and allow the bar to go down slowly by unlocking the elbows. Lower the bar in a straight line to the middle part of chest and touch the chest. Now press yourself into the bench and push the bar back up in straight line by extending your elbows. Repeat for desired number of reps.
PERFORM 3-4 SETS OF 8-10 REPS.
2. INCLINE DUMBBELL PRESS
#2 exercise for chest and tricep workout the Incline dumbbell bench press. It is a great and classic exercise for your best upper chest muscles. Dumbbells movements are free than barbell press. Dumbbell press increase the strength of small muscles too.
HOW TO : Lie on an incline bench with a dumbbell in each hand and place them on your thighs, palms facing each other. Lift the dumbbells to shoulder width and slightly above shoulders on both sides, maintaining a 90 degree bend at the elbows, and rotate your wrists forward so that the palms are facing away from you as you can see in the pic above. Push the dumbbells up in a controlled manner by using your chest muscles. At the top position squeeze your chest, lock your arms and hold this contraction for a sec. Slowly lower the dumbbells down.
PERFORM 3-4 SETS OF 8-10 REPS
The push up is one of the most simple and effective exercise for your chest, tricep and core muscles. This one exercise activates multiple muscle groups. You can add this exercise in your every chest and tricep workout for mass.
HOW TO :- Start by placing your hands on ground, underneath your shoulders. Your legs should extend straight out behind you and keep your back straight as shown in the pic. Keep your core muscles tight. Now let your body go down slowly until your chest is slightly above the ground. Push your body away from the floor while keeping your body in a straight line and bring your body back up to the starting position.
PERFORM 4 SETS OF 15-20 REPS
4. DUMBBELL TRICEP EXTENSION
#4 is dumbbell tricep extension for chest and tricep workout for mass. This exercise is for your triceps. This exercise places a great deal of emphasis on the triceps equally.
HOW TO : Stand or sit on a low-back bench. I prefer seated triceps extensions over standing extension. Because in seated extensions you can get back support. Choose an appropriate dumbbell weight and hold it with both hands. Raise the weight up and behind the head. While holding the dumbbell, carefully lower it behind your head. Lower the weight behind your head so that it is even with the lower part of the back of your head. Raise the dumbbell back overhead so that arms are fully extended and repeat.
PERFORM 4 SETS OF 10-12 REPS
5. WEIGHTED BENCH DIPS
Muscle is improved by providing resistance. The primary source of resistance is by adding weight. Weighted dips rely primarily on your body weight, though additional weight can be added in your lap to increase the resistance on the muscles.
HOW TO : Use two benches, placed approximately 3-5 feet apart. Sit on one bench with your heels resting on the other; you may need to adjust the distance between the benches depending on your height. Place your palms on the bench you’re sitting on and slide forward, using your arms to support your weight. Now, slowly lower yourself until the bend of your elbows reaches a 90 degree angle. Maintain tension and push yourself back up until your arms are completed extended and repeat.
PERFORM 3-4 SETS OF 12-15 REPS
These are most effective 5 exercises for “chest and tricep workout for mass“. It is recommended to warm up and stretch your body before weight training. If you have any query related to health and fitness, feel free to contact us or drop a comment below.