The focus of this workout is too build your chest and tricep muscles. We added a mix of isolated and compound movements to really challenge you. For your chest, the flat and incline dumbbell bench press will help you even out your chest symmetry and strength as you’ll have to grip each weight in each hand. This will make sure you don’t “cheat” by using one arm more than the other during the movement. You might notice that this is a lot more difficult than a normal bench press, so we recommend you going lighter than what you might normally bench until you get comfortable.

The close grip bench press, decline push ups, and the cable flyes are compound movements that are designed to work both your chest and your triceps at the same time. On your last set of each of these workouts, try to rep out until failure to get the maximum amount of pump and return. Lastly, the overhead tricep extension will isolate your triceps. Try this exercise at the end of your workout to save your triceps for the compound movements.

Because this is a pretty intensive workout, you should do this no more than 1 – 3 times a week while allowing at least a day or two of rest in between sessions. If you’re going for bulk, make sure to go on a caloric intake, while getting enough protein, good fats, and carbs. If you’re going for tone consider going on a caloric deficit or maintaining your calorie count depend on your situation.

Exercise no. 1

Overhead Dumbbell Tricep Extension

4 sets of 8-12 reps

  1. Begin selecting one dumbbell that will allow you to complete the desired number of reps. Grip the dumbbell on the flat inside of one end of the dumbbell with your palms. Put your thumbs around the bar of the dumbbell and raise the dumbbell over your head.
  2. Standing straight up, slowly lower the dumbbell behind your head. Once you get to the bottom of the motion pause for a few seconds.
  3. Now using your triceps push the dumbbell back up to its starting position.
  4. Repeat for the desired amount of reps.
Exercise no. 2

Tricep Dips

4 sets of 10 reps

  1. Place your hands shoulder width apart on a stable chair or a secured bench. Slide your butt off the seat with your legs stretched out in front of you. Straighten your arm while keeping just a small bend in your elbows to reduce elbow joint tension.
  2. Bend your elbows to lower your body until your elbows are at about a 90 degree angle. Make sure to keep your back as close to the bench as possible.
  3. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.
  4. Repeat for the desired amount of reps.

Tips: Keep your shoulders down as you’re performing this exercise. You can also bend your legs to make the dip easier.

Exercise no. 3

Incline Dumbbell Bench Press

4 sets of 10 reps

The Incline Dumbbell Bench Press is similar to a normal bench press, just with dumbbells instead of a straight bar.
1. Sit down on an incline bench with your desired weights resting on your knees. Lie back on the incline bench pushing the weight up over your head with your arms locked.
2. From this position slowly bring the weights down until the dumbbells touch your middle chest. Inhale through this movement.
3. After a brief pause, push the dumbbells to the starting place while breathing out. Concentrate on pushing on dumbbells using your chest muscles. Squeeze your chest at the peak position of the movement, hold for a second, then begin coming down again slowly for your next rep. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Once you’re done with the movement bring the dumbbells back onto your knees before setting them down to prevent any injury.

Exercise no. 4

Dumbbell Bench Press

4 sets of 10 reps

The Dumbbell Bench Press is similar to a normal bench press, just with dumbbells instead of a straight bar.

  1. Sit down on a flat bench with your desired weights resting on your knees. Lie back on the flat bench pushing the weight up over your head with your arms locked.
  2. From this position slowly bring the weights down until the dumbbells touch your middle chest. Inhale through this movement.
  3. After a brief pause, push the dumbbells to the starting place while breathing out. Concentrate on pushing on dumbbells using your chest muscles. Squeeze your chest at the peak position of the movement, hold for a second, then begin coming down again slowly for your next rep. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  4. Once you’re down with the movement bring the dumbbells back onto your knees before setting them down to prevent any injury.
Exercise no. 5

Decline Push Ups

4 sets of 10 reps

Decline push ups, are similar to regular push ups, except your feet/legs are elevated to create a decline positions.

  1. Start by getting into pushup position with your arms shoulder width apart and your legs near a bench or box. Put your feet on top of this bench or box to create a declined position.
  2. While trying to keep your arms tucked in towards your torso and breathing in, lower your torso down to the floor until your chest almost touches the floor.
  3. Exhaling through the movement, push yourself back up to your initial starting position.
  4. Pause, then repeat the movement for your next rep.
Exercise no. 6

Close Grip Bench Press

4 sets of 10 reps

  1. This movement is like a bench press, but with a closer grip. Approach the bench press and lie flat on your back. Grip the bar at about shoulder width apart and hold it above you with your arms locked.
  2. Keeping your elbows as close to your torso as possible, slowly bring the bar down towards your middle chest, touching your chest if you can. Hold this position for 1-2 seconds and inhale during the movement.
  3. While exhaling, push the bar back up to your starting pushing locking your arms at the top. Pause for 1-2 seconds before repeating for your next rep. When you’re finished with the movement be sure to slowly and carefully rerack the barbell.
Exercise no. 7

Cable Flyes

4 sets of 10 reps

  1. Start by standing in a straight line between two pulleys in a high position. Grab both pulleys to the the center of your torso in front of you and from your waist bend your torso forward slightly.
  2. Bend your elbow slightly and extend your arms to your side while feeling a stretch in your chest.
  3. Move your arms back to the starting position while breathing in to complete 1 rep. Pause before your next rep.

Jael Lopez

I'm a 1x overall champion, and sponsored by WNC, having performed at multiple shows and trained multiple clients. My goal is to inspire people all over the world achieve their fitness goals.
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