Looking for a proper chest and triceps workout to get that fuller, bigger chest and a horse shape triceps. You’re in the right place!
As we all know that nowadays gyms are much more modern. We have all kinds of fancy machines around us, for everybody part. Well, there are so many perks to it, easy to use, and the best part is you don’t have to move the weights around and can be lazy.
But there are some major disadvantages which you may not like if you’re looking to pack on some serious muscles.
- The movements you do with a machine are not as natural as those done with free weights. They are not functional movements.
- It’s more difficult to recruit stabilizer and helper muscles with machines.
- Many machines do a poor job of accommodating people who are shorter or taller than average.
- The repetitive motions used when working out with a machine can lead to overuse injuries.
I’m not asking you not to use machines. They are beneficial in their own way but nothing can beat the real iron, real weight when it comes to muscle building.
That said, here are some old-school chest and triceps workout for bigger muscle gains and complete growth.
1. Barbell Bench Press
The king of all chest exercise. No matter which chest exercise you do, no exercise hits every single chest muscle like the barbell bench press. Period.
How to do it –
- Lie back on a flat bench as you can see in the video.
- Now lift the barbell up from rack over upper chest with a grip slightly wider than the shoulder and thumb facing up ( overhand grip ).
- Lower weight to the middle of chest and push upward until your arms are extended.
Sets & Reps –
- If you’re a beginner, stick to the lower weight until you gain some strength and do 3 sets of 12-15 reps.
- If you have prior training experience, lift the weight for which you can do 12-15 reps easily for 1st set. Then increase the weight on the 2nd set and do 8-10 reps. On third set, increase the weight again and do 6-8 reps. You can also do it in reverse order.
Bonus Tip –
- If you’re looking to increase strength in chest press. Load the bar with the weight with which you can only do 5 reps. Do five sets of reps until you complete the five reps in all sets 😛
- Also, if you want more burn, do not fully extended your arms when you go up. Keep your chest in constant tension and when you come down, hold the weight near your chest for 3-5 second.
2. Decline Bench Press
Another great compound movement to hit those chest muscles for maximum gains. It also hits the triceps like the bench press but the primary muscle is chest only. Also, if you keep your grip narrower, it will increase the movement of your triceps and shoulder.
Always keep your width slightly wider than shoulder-width. It helps you lift more weight.
How to do it –
- Lie down on the decline bench as seen in the video. Make sure your feets are locked in machine pad.
- Unmount the weight from the rack over your chest, width slightly wider than your shoulder.
- Now lower the weight slowly to your nipples and then push upward until your arms are fully extended.
Sets & Reps – Follow the same rules mentioned in the bench press section. Also, the same bonus tip applies to this one too.
3. Barbell Close Grip Bench Press
The best exercise to hit all three heads ( long head, lateral, medial head ) of the triceps. Although it may seem similar to bench press but works completely different.
Because when you narrow the grip the weight shift to your triceps. The chest is also slightly involved.
How to do it –
- Lie down on the floor as you would on the bench press.
- unrack the bar with slightly narrower than shoulder width.
- Now lower the weight slowly towards the chets with elbows close to your body and then push weight back up until arms are straight.
Reps & Sets – Follow the same rules mentioned in the bench press section.
Bonus Tip –
- When lowering the weight, keep your movement very slow and controlled, feel the pressure on the triceps. Count 5 when from top to bottom.
- Also when the bar reach your chest, hold on for 3 second then move the weight up by feeling the muscle and not with jerk.
4. Skull Crusher
Don’t worry! it won’t crush your skull as the name sound. But it will definitely crush your triceps if you do the exercise right.
If you want bigger triceps never ever forget to include this exercise in your schedule. it is one of those exercises that give your tricep the bigger look when looking at your arm from the front.
How to do it –
- Get a straight rod or curl rod with weight on. Lie down on the straight bench. Have someone pick you the weight up.
- Grab rod with overhand grip and your arms fully extended.
- Now lower the bar to forehead by bending elbows. Keep your upper arm at one place all the time. Just bend the elbows.
Reps & Sets –
- If you’re a beginner, I would suggest you go with an empty rod first until you perform the movement correctly. Because this exercise has a chance of an injury if you can’t control it. It can hit your forehead. Once you learn the movement, do 4 sets of 10 -12 reps with the weight you can control.
- If you have prior experience, you may probably have done this exercise. For growth, do 2 sets of 10-12 reps, 1 set of 6-9 reps, and one drop set with 12-15 reps, 8 reps and 4 reps.
Bonus Tip –
- To burn your tricep and for more growth, start doing close grip press with the rod the moment you finish your set.
- Fo instance – you completed your set now rest the rod over your chest and push up like you do in close grip bench press.
5. Tricep Dips
The best compound workout to hit both your triceps and chest muscles together. Also, this exercise can increase your strength levels greatly.
How to do it –
- Get on the tricep bar like you can see in the video
- lower your body until the slight strech felt in your chest then come back up until arms are straight and repeat.
Reps and sets –
- Do as many reps as possible for 4 sets.
Bonus Tip –
- If you can easily do at least 20 reps in a single set. Hold the dumbbell with your legs to increase weight and strength.
- Do this exercise at the last of your chest exercise or the starting of your tricep exercise. You can do this on both days.
6. Tricep Extension With Dumbbells
This is also one of the old-school tricep exercises that hit all three muscles. When doing this exercise, always position wrists closer together to keep elbows from pointing out too much. Let dumbbell pull back arm to maintain full shoulder flexion.
How to do it –
- Position a dumbbell over your head with both hands holding the dumbbell (heart shaped grip).
- With elbows over head, lower dumbell behind the neck as shown in the video above.
- Return and repeat.
Reps & Sets –
- Perform 3 sets of 12-15 reps with the weight you can control.
The Bottom Line –
There are many other exercises but the chest and triceps workout you’ve seen above are old school and the most effective when it comes to muscle growth.
These are the basic exercises and can greatly overpower any new-age exercises in terms of hypertrophy and gains.
Video Source: ExRx.net
