{"id":58421,"date":"2023-03-24T00:00:00","date_gmt":"2023-03-23T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-chest-and-triceps-workout\/"},"modified":"2023-03-24T00:00:00","modified_gmt":"2023-03-23T23:00:00","slug":"30-min-chest-and-triceps-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-chest-and-triceps-workout\/","title":{"rendered":"Workout of the week: 30-min chest and triceps workout\u00a0"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ chest and triceps workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Weight plate, incline chest press machine, gym bench & gym mat<\/p>\n\n\n\n

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Chest and triceps are often used in similar upper-body exercises and movements<\/strong>, and that’s why one usually ends up having them combined on the same day. Your chest is responsible for many pushing movements<\/strong>, while the triceps are the main muscle group used in extending the elbow and working on your posterior arm muscles. <\/strong>Together, they produce an important part of a well-structured upper-body workout.<\/p>\n\n\n\n

This chest and triceps workout <\/strong>proves just that. A 30-minute session<\/strong> with just 4 exercises and 4 rounds<\/strong>. Each exercise with 10 reps <\/strong>with a 1-minute resting period between rounds and exercises<\/strong>. This way, you can concentrate on having as much weight as possible on the exercises that require weight. <\/p>\n\n\n\n

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  1. Loaded push-up<\/li>\n\n\n\n
  2. Plank Triceps Extension<\/li>\n\n\n\n
  3. Incline chest press<\/li>\n\n\n\n
  4. Triceps dips<\/li>\n<\/ol>\n\n\n\n

    When you’re ready, let’s work on that chest and triceps!<\/strong><\/p>\n\n\n\n

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    \"Instagram<\/a><\/figure>\n<\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises <\/li>\n\n\n\n
    • 10 reps<\/li>\n\n\n\n
    • 60 seconds rest between exercises and rounds<\/li>\n\n\n\n
    • 4 rounds <\/li>\n\n\n\n
    • 30 minutes total<\/li>\n\n\n\n
    • Equipment: Weight plate, incline chest press machine, gym bench & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

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      • Weight plate = bag with some weights, such as books, cans of food<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        4 rounds<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – LOADED PUSH-UP<\/h3>\n\n\n\n

        10 reps<\/strong><\/p>\n\n\n\n

          \n
        • Place a suitable weight plate on your back. Extend one leg at a time until you\u2019re in a plank position.<\/li>\n\n\n\n
        • Then, keep your arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.<\/li>\n\n\n\n
        • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n
        • Push the body upwards and return to the start position.<\/li>\n\n\n\n
        • Perform the exercise very slowly \u2013 5-6 seconds down and 5-6 seconds up.<\/li>\n<\/ul>\n\n\n\n