Best Chest and Triceps Workouts: Build Strength & Muscle Together

Want a strong bench press, more defined arms, and a powerful upper body? Pairing chest and triceps workouts is one of the most effective ways to achieve this. These two muscle groups naturally work together during pressing exercises, such as bench presses, push-ups, and dips; therefore, training them together isn't only convenient but also incredibly effective.

By focusing on both in a single workout, you boost efficiency, save time, and get more out of every rep. Whether you're chasing size or strength, this chest and triceps combo delivers serious results. Enhance your chest and tricep workouts with the Ativafit Adjustable Dumbbell Collection.

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8 Best Chest and Triceps Exercises

These powerful chest and triceps exercises are designed to build size and strength. Each workout targets both muscle groups efficiently, utilizing proven movements and strategic combinations for optimal results.

1. Dumbbell Bench Press & Close-Grip Bench Press

This dynamic duo targets the entire chest and focuses on the triceps with a simple grip adjustment. Perform them back-to-back for maximum strength and size development.

How to perform it:

a) Dumbbell Bench Press

• Lie flat on an Ativafit adjustable weight bench with feet firmly grounded.

• Hold Ativafit Flare 88 LB adjustable dumbbell in each hand just outside shoulder-width.

• Lower the dumbbells gradually to the sides of your chest.

• Press them back up until your arms are fully extended.

• Repeat for 6–8 reps.

b) Close-Grip Bench Press

• Bring your grip in to shoulder-width or a little bit narrower.

• Lower the bar gradually to your lower chest.

• Keep elbows in to hit triceps.

• Press the bar up with triceps strength.

• Do 8–12 reps.

2. Incline Dumbbell Press & Dumbbell Skull Crushers

This duo targets your upper chest and isolates your triceps for a balanced upper body exercise.

How to do it:

a) Incline Dumbbell Press

1. Incline a bench to 30–45 degrees.

2. Hold the Ativafit Spark 27.5 lb adjustable dumbbells at the level of your chest with your elbows bent.

3. Press dumbbells up and together slightly.

4. Lower slowly to the initial position.

5. Do three sets of 8–10 repetitions.

b) Dumbbell Skull Crushers

1. Lie on a flat bench holding an adjustable dumbbell in each hand.

2. Extend arms over chest, palms facing toward each other.

3. Bend your elbows to bring the weights down toward your forehead.

4. Elbows should not move; only forearms do.

5. Push arms back up to top position and repeat for 10–12 reps.

3. Weighted Dips & Tricep Rope Pushdowns

These two chest and tricep exercises are best to target pushing power and triceps exhaustion.

How to do it:

a) Weighted Dips

1. Use parallel bars or a dip station.

2. Slightly lean forward to add emphasis to the chest.

3. Lower down until your elbows form a 90-degree angle.

4. Push back through your hands.

5. Use a weight belt for increased resistance and perform 8–10 reps.

b) Tricep Rope Pushdowns

1. Secure a rope handle to a high pulley on a cable.

2. Stand with your elbows near your sides.

3. Pull the rope down until the arms are fully extended.

4. Spread the rope at the bottom and squeeze.

5. Slowly return to the beginning and do 12–15 reps.

4. Decline Barbell Bench Press & Bench Dips

This combination is targeting the lower chest and bodyweight triceps exercise for high reps and definition.

How to do it:

a) Decline Barbell Bench Press

1. Lie down on a decline bench with your feet firmly planted on the ground.

2. Hold the bar slightly wider than shoulder-width.

3. Lower the bar to the lower chest.

4. Press it up with chest and triceps strength.

5. Perform 3 sets of 6–8 reps.

b) Bench Dips

1. Sit down on a Multi-purpose workout bench and place your hands beside your hips.

2. Slide your body ahead off the bench.

3. Lower yourself down to a 90-degree angle with your elbows.

4. Return to the top using triceps.

5. Shoot for 12–15 reps.

5. Machine Chest Press & Overhead Cable Tricep Extension

This chest and tricep workout combination is ideal for beginners or those seeking higher-rep hypertrophy training.

How to perform it:

a) Machine Chest Press

1. Sit on the machine with handles at chest height.

2. Press the handles forward until your arms are fully extended.

3. Hold and contract the chest.

4. Slowly return to the beginning position.

5. Do 3 sets of 10–12 reps.

b) Overhead Cable Tricep Extension

1. Hook the rope to the low pulley.

2. Face away from the cable and raise arms overhead.

3. Lock elbows in position.

4. Raise the rope until your arms are fully extended.

5. Return to starting position and repeat 12–15 reps.

6. Push-Ups & Diamond Push-Ups

This push-up and diamond push-ups workout duo is good for home training or as a burnout set after heavy squatting.

How to do it:

a) Standard Push-Ups

1. Place hands shoulder-width apart on the floor.

2. Lower your body until your chest is almost touching the ground.

3. Keep your core tight and your body straight.

4. Push back up to the top.

5. Do as many reps as possible (AMRAP).

b) Diamond Push-Ups

1. Make a diamond shape with your hands under your chest.

2. Lower your chest toward your hands.

3. Keep your elbows close to your sides.

4. Push up through your triceps.

5. Repeat for 8–12 reps.

7. Dumbbell Flyes & EZ-Bar Tricep Extensions

This dumbbell flyer and tricep workout combination is ideal for stretching the chest and building large arms.

How to do it:

a) Dumbbell Flyes

1. Lie flat on a bench with Ativafit Lava 66 lb adjustable dumbbells in hand.

2. Start with your arms extended above your chest, palms facing inward.

3. Lower dumbbells in an arc until the chest is stretched.

4. Raise them back up in the same arc.

5. Perform 3 sets of 10–12 reps.

b) EZ-Bar Tricep Extensions

1. Lie on a flat bench with an EZ-bar above your chest.

2. Lower the bar to your forehead.

3. Keep elbows fixed and controlled.

4. Return arms to the initial position.

5. Perform 3 sets of 10–12 reps.

8. Smith Machine Floor Press & Single-Arm Cable Pushdowns

Try this workout combination for controlled chest pressing and targeted triceps isolation.

How to do it:

a) Smith Machine Floor Press

1. Lean on the floor beneath the Smith machine.

2. Lower the bar to where the upper arms are parallel to the floor.

3. Pause for control.

4. Push the bar back up to the position where your arms are straight.

5. Do 3 sets of 6–8 reps.

b) Single-Arm Cable Pushdowns

1. Hook one handle to a high pulley.

2. Stand with one arm held out, the handle in your hand.

3. Keep your elbow close to your body.

4. Push down when the arm is extended.

5. Switch arms and do 3 sets of 12–15 reps each.

Conclusion

Training chest and triceps together not only makes sense—it produces actual results. The two muscle groups are synergistic, enabling you to train smarter at the gym while creating peak strength and growth. With the eight workouts outlined above, you will have stronger pushes, larger arms, and a more sculpted chest. Whether you're at home or in the gym, this plan covers everything you need to achieve your goals.

Frequently Asked Questions

Can I Train Chest and Triceps Together?

Yes, you can—and should! The chest and triceps muscles often work together in exercises like push-ups and bench presses. It's beneficial to train them in the same workout because they support each other. This approach saves time, increases workout intensity, and aids recovery throughout the week by targeting these pushing muscles.

How frequently should I train triceps and chest?

You may train them 1–2 times a week, with at least 48 hours of rest between workouts for maximum recovery.

Are these exercises suitable for beginners?

Yes! The majority of exercises can be modified for beginners by using lighter weights or bodyweight versions.

Should I train triceps or chest first during a workout?

Begin with the chest, since it's more energy-consuming and demands maximum triceps strength. Finish with triceps-specific exercises later.