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Chest & Triceps Power Session

Build a powerful chest and sculpted triceps in this focused pressing session. You'll feel a deep burn and serious pump by the end — great for size and strength!

Created by

dimitrismalad

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Chest Expansion Stretch (Elbows Back)

2 sets × 30s, 30s

Pushup Progression

Progressive exercise

Main Workout

Bench Press - Barbell

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Bench Press (Incline) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Fly - Dumbbell

1 set × 12 reps

Dip Progression

Progressive exercise

3 circuits

Skullcrusher - EZ Curl Bar

1 set × 12 reps

Bench Press (Close-Grip) - Barbell

1 set × 10 reps

Triceps Extension (Overhead, Single-Arm) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Triceps Kickback - Dumbbell

3 sets × 15 reps, 15 reps, 15 reps

Cool Down

Chest Doorway Stretch

1 set × 40s

Triceps Stretch - Overhead

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s