Chest and Tricep Workout

Check out one of my chest and tricep workout below!

Work out:

Warm up – 10 minutes walking inclined

Bench press smith machine – 10 reps 4x

(Superset/Alternate the next two exercises)

1) Dumbbell bench press – 12 reps 3x

2) Dumbbell squeeze press – 12 reps 3x

Last chest exercise 

Decline Dumbbell bench press – 10 reps 3x

(Superset/Alternate the next two exercises)

1) Tricep pulldowns – 12reps 3x

2) Triceps kickbacks – 12 reps 3x

Last tri exercise

Seated Tricep pushdown – 10 reps 4x

If you can, end your workout with 10 minutes of Hit Cardio! This 
will help you burn off that extra fat.

 I usually do 30s sprints/30s walk on the treadmill at a small incline until I reach 10 minutes!

If you don’t know how to do the exercises check out the videos below!

Benchpress Smith machine

Dumbbell Benchpress

Dumbbell Squeeze Press

Decline Dumbbell Bench Press

Tricep Pulldowns 

Tricep Kickbacks

Seated Tricep Pushdown

19 thoughts on “Chest and Tricep Workout

  1. This looks like a very thorough workout. I’ve always been super intimidated by the bench press machine, even though husband even has one out in our garage. Maybe I could start by just bench pressing the pole. The one we have seems very heavy.

    Liked by 4 people

    1. Thank you! That’s a great idea. I started with that as well. I think the standard bar is roughly 45 pounds so that’s a decent amount! It’s definitely intimidating at first but once you get used to it, it becomes apart of your routine (:

      Liked by 1 person

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