Chest And Tricep Workout For A Killer Upper Body

chest and tricep workout

Get Ready To Take Your Shirt Off With The Best Chest And Tricep Workout

Training for Beginners | Chest, Triceps and Shoulders

As a beginner, it is important that you learn the correct way to do exercises to perform them safely and effectively. It is also recommended that beginners put emphasis on compound exercises that have isolated exercises to avoid developing some weak points, such as the bench press for chest.

If you’re just starting out with this type of training, it is not recommended that you start with a lot of weight, which will likely lead to developing bad habits and possible injuries.

For example, if you have never done a bench press, for men, it is recommended that you do it with only an Olympic bar (20 kg) and women with a thinner barbell (10 kg). This weight will be light enough for most people to do enough repetitions for each set and perform them correctly.

Step 1 | Warm Up

Before you even lift any weight, it is important to warm up.

My preferred warm-up for upper body parts, such as the chest, triceps, back and biceps, is to use a resistance band to warm up the shoulder joint.

Warming up with resistance bands for the chest

For this, a lightweight resistance band is ideal. Performing external shoulder rotations with this band will help warm the rotator cuff muscles.

In addition, it will help you stretch and relax the tissues of the anterior deltoid (the front part of your shoulder) and the pectoralis major muscle as well as incredibly tense muscles that come about due to poor posture.

You can also include a foam roller in this warm-up for the back and rotate the hip to warm up your spine.

Exercises For Beginners – Chest and Tricep Workout

Let’s move on to the simple but effective training methods for the chest, shoulders and triceps.

Bench Press (Chest)

This exercise is the most basic of all chest exercises. In my opinion, it is not the most beneficial for several reasons, but it should also not be ignored. The bench press brings a large number of benefits, and in particular to beginners.

Because it is a very basic exercise, you will be able to learn to do it correctly in a short time.

This exercise will serve as the basis for performing other chest exercises. If you do it right, you should be able to do the other chest exercises well.

It is easier to control a bar than a dumbbell in each hand. This allows you to create systems of behavior in the central nervous system more easily than if you do the bench press with dumbbells.

Most gyms have weight plates of different weight so you can increase by a little each time (1.25 kg). But if you do it with dumbbells, the progress won’t be so linear, since the weight of these increases by 2.5 kg.

A common mistake is not to join the shoulder blades and, therefore, not to join the shoulders.

Remember not to open your elbows too much, as this could cause serious injuries to the shoulder joints. Therefore, to maintain a safe position, lower the bar to the chest while you join the shoulder blades and keep your shoulders glued.

How many sets and reps do you have to do?

If this is the first time you do it, I recommend that you do between 8 and 10 repetitions with the bar only to focus on having good technique and do this for the first two weeks of your training plan.

When you are ready to add weight to the bar, do 3 sets of between 6 and 8 repetitions each. It’s not recommended that you reach failure in the first set, as each subsequent set will become harder. Therefore, the last one would have to be difficult, even though you should be able to do 6 more sets.

Overhead Press (Shoulder)

This is an ideal exercise to build bigger shoulders and have more strength when lifting.

The strength you gain with this exercise goes hand in hand with improving your bench press.

Try not to overextend your shoulders too much and keep your back straight at the beginning of the movement.

You should use a light weight during the first training sessions and add weight progressively after a few weeks.

How many sets and reps do you have to do?

I suggest you do between 3 and 5 sets of 6-12 repetitions each, after the bench press with the bar.

Cable Crossover (Chest)

This is a very good exercise to add a workload to the chest without much fatigue to the central nervous system, because it is an isolated exercise.

I recommend that you use the cables to perform this exercise instead of the dumbbells, because in this way the chest is always receiving tension. This exercise is not the most recommended if you want to gain muscle, since the curve that creates the tension of the exercise is not very high.

The trunk should be slightly inclined with respect to the hip.

Keep the shoulder blades together throughout the exercise.

Always use the same route when lowering the weight.

How many sets and reps do you have to do?

I suggest you do between 3 and 5 sets of between 8 and 15 repetitions each.

Overhead Tricep Rope Extensions (Triceps)

This exercise puts special emphasis on the long head of the triceps, a part of the triceps that does not work so much in other exercises, which will allow you to create balanced triceps.

After all, we want a great looking upper body with this chest and tricep workout so this exercise is a great addition to the program.

You can do this exercise in many different ways. For example, this movement can be carried out with a pulley machine but it can also be done using a bench to support your back or simply perform the movement with a weight plate.

Everything is a matter of practice and remember, you can always ask for advice from your gym’s staff.


Hold the rope at each end with force and extend the arms over the head.

Keep your shoulders close to your head, knuckles facing the ceiling.

Maintain tension while returning the rope behind the head using only the forearm.

Inhale when doing the extension and exhale when returning to the initial position.

How many sets and reps do you have to do?

I suggest you do between 2 and 3 sets of between 8 and 15 repetitions each.


Keep in mind that this training is for beginners and should not be done by advanced bodybuilders.

I suggest you follow this routine for 8-12 weeks to gain strength in compound exercises.

Following that, you’ll really start to see great results from this chest and tricep workout routine.