60-Minute Chest and Triceps Workout
Combining your chest and tricep workout is a great way to make the most of your time in the gym. Many chest exercises already incorporate the triceps so there are plenty of motions and variations to choose from.
We’ve put together a well-rounded set of exercises for a solid 60-minute workout to train chest and triceps muscles. Build muscle in your upper arms with triceps exercises and improve your full range of motion in your shoulders by training your chest.
Tricep pushups are a simple close-handed variation of traditional push-ups that target the whole tricep as well as slightly different areas of the chest.
If the full push-up position on your toes is too difficult, you can do the push-ups from your knees, or even begin doing push-ups on an incline against a counter or chair to build your strength before graduating to the standard form.
However you perform the pushup, be sure to keep your back straight, your chest up, and your gaze forward.
Tricep Bar Dips
You’ll need to find the right kind of equipment to do tricep bar dips. Most gyms have a metal piece of equipment with pull-up and chin-up holds as well as grips for a tricep dip.
Gymnastic or physical therapy bars will also work. If you are working out at home or in a small gym that doesn’t even have bars for you to use, you can do traditional tricep dips from a squat box or a chair.
The bench press is another classic upper body exercise that you likely are already familiar with.
As you move up in weight, be sure to use a spotter to keep yourself safe and watch your form. Remember to drive through your feet as well as your back.
Lying Tricep Extensions
These lying tricep extensions are a variation on the more common dumbbell skull crushers. Instead of bringing the weights next to your head, you will use an EZ bar or a light barbell and bring it all the way over the top of your head.
The most important thing to remember with these is not to allow the weight to fall too far once the bar has cleared your head, and as always with skull crushers, do your best not to whack yourself in the head with the weight.
Incline Dumbbell Bench Press
Incline dumbbell bench presses use essentially the same motion as standard dumbbell bench presses, but the slight variation in the positioning means you’ll target different aspects of your triceps and chest.
Tricep Cable Pulldown
The tricep cable pulldown is best done with a double rope grip on a gym-quality cable machine, but you can also get a similar action by using a resistance band looped over the top of a chin-up bar.
As with any cable equipment, it’s important to maintain control as you release the weights in order to avoid smashing the plates together.
Fuel Your Muscle Growth with Allo
Get the most out of your workout by giving your muscles the fuel they need with Allo protein powder for hot coffee. Each scoop adds 10 grams of fast-absorbing hydrolyzed whey protein to every 8 oz cup of hot coffee, tea, espresso, matcha, or your favorite hot drink.
Allo’s temperature-stable formula also makes it perfect for adding to any of your favorite recipes to boost your protein intake without changing your daily routine. Use Allo natural for your savory recipes to add protein without changing the flavor, or add vanilla, caramel, or hazelnut to your breakfasts, snacks, and desserts for excellent flavor and high-quality protein all in one.