Check out one of my favorite chest and triceps workout below!
Warm Up
Warm up – 10 minutes walking inclined
First Chest Exercise
Bench press smith machine – 10 reps 4x
Second Chest Exercise
(Superset / Alternate The Next Two Exercises)
1) Dumbbell bench press – 12 reps 3x
2) Dumbbell squeeze press – 12 reps 3x
Final Chest Exercise
Decline Dumbbell bench press – 10 reps 3x
First Triceps Exercise
(Superset / Alternate The Next Two Exercises)
1) Tricep pulldowns – 12reps 3x
2) Trices kickbacks – 12 reps 3x
Last Tricep 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!
storiesofourboys says
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.
latishaperry says
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 (:
SupaStrong says
Don’t be intimidated! Just start nice and easy!
ninalehan21 says
this is very well written, it is easy to follow and implement into our lives.
latishaperry says
Thank you ! I’m glad you think so!
adashofcasual says
Great ideas for workout! And the videos are really helpful and motivating me to get to the gym today!
latishaperry says
Thank you (:! I’m glad it helps
Chris says
I love these tips, hints and encouragement to move to get healthy. Thank you for this great article.
latishaperry says
You are welcome! Glad you enjoyed!!!
Chris says
❤️❤️❤️
Ella Jones says
These videos are so useful! Will have to give this a try thanks 🙂
http://www.ellacharlottejones.co.uk
Kelly Curtis says
Very nice Latisha! Take care and thank you for following.
Tiffany says
Looks like a great work-out!
SupaStrong says
Nice job, like the break down with videos for each movement. Well done.
latishaperry says
thank you!
da-AL says
Well done! It is certainly easier to just watch you do it lol
latishaperry says
lol!!! 😂
susiesopinions says
I will check out the videos. With boxing, Mauy Thai kickboxing, Zumba, I don’t do as much lifting as I would like.
latishaperry says
thank you! wow, thats a lot of classes. those sound fun though!
susiesopinions says
Fun, and a stress reliever.
poeticallyyours360 says
really enjoy the post and the visual videos are great… keep up the good work
latishaperry says
Thank you so much!!
poeticallyyours360 says
you are very welcome!