Workout of the week: 20-min chest and triceps workout

26th February 2024

ALL LEVELS / chest and triceps workout / 20 minutes

Equipment: Incline chest press machine, gym mat and TRX

As we approach the end of February, the month of love, it’s only fair we celebrate a fitness power couple that belongs together: chest and triceps. And don’t mistake this for a convenience romance; this love is backed by science, and this harmonious partnership does more than save time. Your chest is responsible for many pushing movements, while the triceps are the main muscle group used in extending the elbow and working on your posterior arm muscles.

Collect the benefits of this match made in gym heaven with this chest and triceps workout. It has only 4 exercises with 12 reps each. Perform 3 rounds, resting for 1 minute between rounds and exercises. Altogether, this workout will take you around 20 minutes to complete.

Incline chest press
Plank Triceps Extension
Push-ups
TRX triceps press

Let’s push the chest and triceps to new heights!

WORKOUT SETUP

4 exercises
12 reps
3 rounds
1 minute rest time between rounds and exercises
12 minutes total
Equipment: Incline chest press machine, gym mat and TRX

WORKOUT EXERCISE LIST

3 rounds

1 – INCLINE CHEST PRESS

12 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

2 – PLANK TRICEPS EXTENSION

12 reps

Place a mat on the ground and arrange yourself up in a plank position as indicated in the video. This will be the starting position.
Extend you’re your arms until your elbows are almost locked out. Hold the top position for a brief second.
Now slowly return to the starting position.
Repeat.

3 – PUSH-UPS

12 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

4 – TRX TRICEPS PRESS

12 reps

With the straps at a height just below your chest, grab the handles with your palms facing downwards.
Make sure you keep your body in a straight line as you lean forward.
Hands should be directly over your shoulder, and your core should be tight.
Then extend your arms out until they are in a straight line as you return to the starting position.
Repeat.