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.
That wraps up our chest and triceps workout. Explore more options below:
- 15-min full-body kettlebell workout
- 20-min functional partner workout
- 30-min lower body strength workout
- 10-min strength workout
- 20-min bodyweight full-body workout
- 20-min Tabata workout
- 15-min metabolic strength workout
- 20-min New Year’s Day workout
- 28-min Chr-HIIT-smas workout
- 30-min upper body workout
- 20-min back strength workout
- 28-min cardio workout
