Chest and Triceps Workout
Warm-Up (5-10 minutes)
- Arm circles
- Push-ups (light intensity)
- Dynamic stretches for the upper body
Workout Routine
Push-Ups
Sets: 3
Reps: 10-15
Tip: Keep your body straight and lower yourself until your chest nearly touches the floor.
Dumbbell Bench Press
Sets: 3
Reps: 10-12
Tip: Lie on a bench, press dumbbells above your chest, and lower them to the sides.
Incline Dumbbell Press
Sets: 3
Reps: 10-12
Tip: Set the bench to a 30-45 degree angle and press the dumbbells upward.
Chest Fly (Dumbbells)
Sets: 3
Reps: 10-12
Tip: Lie on a bench, keep a slight bend in your elbows, and open your arms wide before bringing them together.
Tricep Dips
Sets: 3
Reps: 10-15
Tip: Use a bench or chair; lower your body with elbows close to your sides.
Overhead Tricep Extension
Sets: 3
Reps: 10-12
Tip: Hold a dumbbell with both hands above your head and lower it behind your head.
Close-Grip Push-Ups
Sets: 3
Reps: 10-12
Tip: Keep your hands close together under your chest to target the triceps.
Tricep Kickbacks
Sets: 3
Reps: 10-12
Tip: Bend at the waist, extend your arms back while holding dumbbells.
Cool Down (5-10 minutes)
Stretch your chest and triceps (e.g., doorway stretch, overhead tricep stretch).
Deep breathing to relax.
Additional Tips
- Rest: Take 30-60 seconds between sets.
- Progression: Increase weights or reps as you get stronger.
- Form: Focus on proper form to prevent injury and maximize effectiveness.