Chest and Triceps Workout

Warm-Up (5-10 minutes)

Workout Routine

Push-Ups

Sets: 3

Reps: 10-15

Tip: Keep your body straight and lower yourself until your chest nearly touches the floor.

Dumbbell Bench Press

Sets: 3

Reps: 10-12

Tip: Lie on a bench, press dumbbells above your chest, and lower them to the sides.

Incline Dumbbell Press

Sets: 3

Reps: 10-12

Tip: Set the bench to a 30-45 degree angle and press the dumbbells upward.

Chest Fly (Dumbbells)

Sets: 3

Reps: 10-12

Tip: Lie on a bench, keep a slight bend in your elbows, and open your arms wide before bringing them together.

Tricep Dips

Sets: 3

Reps: 10-15

Tip: Use a bench or chair; lower your body with elbows close to your sides.

Overhead Tricep Extension

Sets: 3

Reps: 10-12

Tip: Hold a dumbbell with both hands above your head and lower it behind your head.

Close-Grip Push-Ups

Sets: 3

Reps: 10-12

Tip: Keep your hands close together under your chest to target the triceps.

Tricep Kickbacks

Sets: 3

Reps: 10-12

Tip: Bend at the waist, extend your arms back while holding dumbbells.

Cool Down (5-10 minutes)

Stretch your chest and triceps (e.g., doorway stretch, overhead tricep stretch).

Deep breathing to relax.

Additional Tips