Chest / Tricep Explosion
This workout will help you get those big, defined chest and triceps muscles. It features compound pull movements as well as isolated movements for your chest and triceps. You’ll also notice we’ve featured some dumbbell and barbell workouts. Adding a single armed exercise (where you push weight in each arm independently) will help you with your balance so that both your dominant and nondominant arm remain the same strength and symmetry.
Because there are a few intermediate, compound movements in this workout like skullcrushers and incline barbell bench press, go with higher reps and lower weights until you’re comfortable with the movement. This will also help you get nice toned muscles. Once you’re more comfortable, feel free to increase weight each time you workout and lower your reps. This will give you a nice pump to aid in your muscle gains.
For extra safety during higher weight sets, especially for the weighted movements (incline bench press, dumbbell bench press, etc.) consider using a spotter.
If you really want to challenge yourself, for the last set of each exercise, pick a lower weight – say 50% – 70% lower than your highest weighted set and rep out until failure.
A last pro-tip, is to warm up before your workout by stretching and doing reps with little or no weight. This will get your blood pumping and prevent injury on higher weighted exercises.