Chest and Triceps Workout
A classic chest and triceps session that builds pressing strength and size across the whole chest, then finishes the triceps that drive every press.
Program Overview
Chest and triceps is the classic push pairing, and for good reason: your triceps assist on every pressing movement, so training them together means you work them while they are already warm and then finish them directly. This session covers flat and incline pressing for complete chest development, adds flyes for a stretch and squeeze that pressing alone cannot provide, then moves to focused triceps work. Every exercise includes a form video so your pressing technique stays solid as the weights climb.
Intermediate lifters who want a focused chest and triceps session. Great as a push day within a wider training week.
Who Is This For?
This workout suits you if:
- You want a bigger, stronger chest
- You have access to a full gym
- You have a few months of training experience
- You want to train chest and triceps together
This works best inside a complete plan. Browse our muscle building programs to build it into your week.
Weekly Schedule
Phase 1: Build the Base (Weeks 1-4)
Run the session twice a week with at least two days between. Start with the heavy pressing while you are fresh, then move to flyes and triceps work. Control the weight on every rep and leave one or two in reserve.
Use weights you control for all reps with one or two in reserve. Add load whenever a movement feels comfortable across all sets.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Set the bench to 30-45 degrees.
Lie on a bench with dumbbells above your chest, palms facing each other.
Stand between cable pulleys set at chest height.
Grip the barbell at shoulder width or narrower.
Stand facing a high cable with a rope attachment.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Add Intensity (Weeks 5-8)
Same session, now pushing your presses closer to failure and adding weight or reps wherever you can while keeping your form clean.
Beat your last week on at least one set of each exercise, whether that is more weight, an extra rep, or a cleaner tempo.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Set the bench to 30-45 degrees.
Lie on a bench with dumbbells above your chest, palms facing each other.
Stand between cable pulleys set at chest height.
Grip the barbell at shoulder width or narrower.
Stand facing a high cable with a rope attachment.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Nutrition Guidance
Building muscle needs enough fuel and protein behind your training. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
