Author of the article
Andrey Belozertsev
Drawing up programs for effective muscle mass gain.
Each cell of our body is interconnected with another - this is a well-known fact.
The body is connected not only by blood or by the power of nerve fibers - some organs function better at the same time than separately.
Some muscles in the body work in pairs.
For example, biceps and triceps, chest muscles.
If you want to quickly pump up your upper body, this article is especially for you.
In it you will learn how to pump up your chest and triceps in a comprehensive workout.
Anatomical relationship between the chest and triceps
Anatomically, the chest and triceps muscles are located relatively far from each other.
However, they often work in pairs, so training them on the same day makes complete sense.
Both muscles are involved in the so-called pressing movements and, depending on the starting position, the emphasis is transferred to one or another muscle group.
For example, the chest press in the horizontal plane involves more work on the pecs and triceps. The anterior delta also receives indirect load.
The greater the angle of the bench, the more the shoulders and triceps are loaded.
At the same time, for both the chest and triceps, pressing exercises are basic (multi-joint).
Ways to train your chest
Dumbbell Bench Press
This exercise with dumbbells perfectly works the chest, arms and shoulders (front deltoids).
Technique:
- Starting position: lying on a sports bench with your head up, shoulders on a horizontal surface, elbows bent and slightly apart, dumbbells in your hand above your chest at the level of your collarbones.
- Tightening your muscles, you should forcefully push the shells upward, fully straightening your arms.
- Hold at the top point for a second and slowly lower the dumbbells to the starting position.
You need to perform at least 2-3 sets of 20-25 repetitions.
Lying dumbbell flyes
Such exercises not only add volume to the pectoral muscles, but also serve as an analogue of gymnastics and stretching for the torso.
You need to do the following:
- Starting position: lying on your back, arms apart, holding dumbbells in each palm with a neutral grip.
- Raising your hands up, you need to connect the shells. Your arms should be slightly bent at the elbows throughout the entire exercise.
- As you exhale, lower the dumbbells as low as possible until you feel a clear feeling of a good stretch in the ligaments and elbows.
It is necessary to perform 2-3 sets of 20-25 arm raises.
Dips
This exercise requires a certain level of physical fitness: you must be able to stand on your hands on parallel bars for a long time.
Stages of the exercise:
- Standing on the apparatus, arms fully straightened, legs bent at the knees and crossed so as not to sway.
- As you inhale, you need to bend your elbows and lower yourself down, trying not to tilt your body or arch your back.
- As you exhale, you need to return to the starting position.
Do 50-60 repetitions of push-ups in total for 2-3 approaches.
Pullover
This exercise is extremely effective not only for the muscles, but also for the condition of the spine.
Technique:
- Take the dumbbell with both palms and place it behind your head while lying across the bench.
- Having raised the projectile with straight arms above the chest, you need to slowly lower it as low as possible until a feeling of pleasant stretching appears.
- Return to starting position.
Do 20-30 repetitions - two sets. It is very important to monitor your breathing: you need to lift the load as you exhale, and as you inhale, lower it down to the floor.
You can put your head up and lie down completely on the bench - then the complexity of the exercise will increase.
Why train chest and triceps together?
Training the chest and triceps on the same day has its advantages:
- Increased recovery time
If you pump these muscles in one workout, then they have a whole week for recovery and muscle growth.
When pumping them on different days, recovery is reduced to 3-4 days. Very often this period is not enough to increase mass and strength.
This is especially true for the triceps, since it actively works both when training the pectoral muscles and when training the shoulders.
- Reducing the risk of injury
Having pumped your chest, you have already warmed up your elbow joints and ligaments. The subsequent load on the triceps will be less traumatic for the elbows.
- Reducing load volume and training time
When training the chest, the triceps receive an indirect load. Its further development no longer requires a large number of exercises. A simple “finishing” of 1-2 movements is enough.
- The training method of “pre-exhaustion” is used
This principle involves first loading (using isolation exercises) the target muscle. Next comes the main load using basic movements.
This is a way to improve the progress of lagging muscle groups.
Pre-exhaustion is a difficult but effective method. More suitable for intermediate and advanced levels.
Triceps exercises
The triceps are one of the most difficult muscles to work in our body.
Most often, it is not used during everyday activities, so its condition leaves much to be desired for many people.
A set of triceps exercises:
- French press with dumbbells;
- reverse push-ups;
- close grip bench press.
Let's look at each of them in detail.
French press
In this case, the muscles of the arms above the shoulder are perfectly worked out - swayed and stretched.
The procedure is as follows:
- Starting position: sitting on a bench or stable stool, back straight, shoulder blades retracted, arms with dumbbells straightened high above your head.
- As you inhale, you need to bend your arms, lowering the shells to shoulder level. You can perform several springy movements at the lowest point to increase the load.
- As you exhale, return to the starting point.
Do 3-4 sets of 15-18 repetitions.
In another article we talked about how to remove your butt.
Close grip bench press
This element of the workout heavily loads the chest-triceps complex, so it has a double effect.
In this case, you should resort to triceps training only when your pectoral muscles are sufficiently developed.
Technique:
- You need to lie with your head up on the bench and grab the barbell with a straight, narrow grip. The buttocks, lower back and shoulder blades should be pressed against a horizontal surface. It is advisable to equip the simulator with a barbell rack.
- With straightened limbs, lower the projectile down at chest level.
- As you inhale, lift the barbell.
Do 3-4 sets of 6-10 reps. You can reduce the number of repetitions - it all depends on your level of training.
Reverse push-ups
With this type of push-ups, you can perfectly pump your triceps, shoulders, buttocks, back of the thighs and back muscles.
You need to do the following:
- Place your palms on a raised surface (a bench or other reliable support) shoulder-width apart. Lie down with your back forward, face up - your heels are on the floor, your back is straight, your knees are straight.
- As you inhale, bend your elbows and lower yourself down with a straight back, without bending at the waist or changing the position of your shoulders. You should almost touch the floor with your buttocks.
- Stay at the bottom for a few seconds and exhale to return to the highest point.
Minimum number of repetitions: 3-4 sets of 18-20 reps.
Biceps exercises
Barbell curls for biceps. Be sure to do a warm-up approach to prepare the biceps muscle for work. Perform 8–12 reps in 3–5 sets.
Alternate standing/sitting dumbbell curls for biceps. Do not try to lift a lot of weight, perform this exercise with concentration, and pay attention to your technique. Perform 3 sets of 8–12 reps.
The “hammers” exercise also works the brachialis (gives the biceps a more expressive and defined appearance). It should be performed in 3 sets of 8–12 repetitions. This exercise is very popular and used by arm wrestlers.
Training frequency
Any muscles should not be loaded too often - they will not have time to recover from the previous workout.
This pattern is determined by the biochemistry and physiology of all living things: muscle fibers are destroyed during active work, and then they are built up with a reserve, “ensuring themselves” in case of more severe tests for the body.
Therefore, the optimal frequency of strength training is 2-3 times a week with breaks of at least a day.
Classes should last no longer than an hour. To grow muscles, you also need to eat well and properly, consuming at least 100-125 grams of animal protein per day.
It is equally important to add vitamin and mineral supplements and protein shakes to your diet.
Athletes need to drink at least 2.5-3 liters of clean water per day.
Chest triceps
You should always start with a large muscle group while you are fresh and full of strength. Although once every 1.5-2 months, you need to conduct training with a modified order of exercises and the order of muscle training. This will help you avoid getting into a state of overtraining and will add variety to the training process.
If you focus on the triceps at the beginning of your workout, then when you move on to working on the chest, you won’t be able to lift heavy weights. Your triceps will be tired and will not be able to fully support your pecs in doing bench presses, for example. Breastfeeders will not be able to press heavy weights on their own. You'll end up having to lift less weight than you would if your triceps were fresh. The result is less weight, less load, less stress on the pectoral muscles. The result is less growth.
The pectoral muscles are a large muscle group, so if you have been training for several months, you need to perform at least 3 exercises for them.
Exercises with simulators
Exercising on exercise machines in the gym significantly diversifies your training program. Compared to free weights, they allow you to target a specific muscle area. In addition, for beginners who are just learning the correct technique for chest strength exercises with dumbbells and barbells, it is much easier to train on mechanical (electric or combined) devices.
Bringing hands together on the lower crossover block
It would be appropriate to include this training option last in the training scheme, after completing the basic ones. For the final workout of the pectoral muscles, a cable trainer and bench are used.
To do this, grab the handles of the lower block and sit on the training bench (pre-install its back at an angle of 35-40°). Spread your legs wider than your shoulders, spread your arms slightly bent at the elbow joints to the sides. Exhaling, bring them together, trying to raise them as high as possible. Exhaling, return to the starting position.
Dips
This exercise is an excellent alternative to the incline bench press upside down and does not require support. Experienced athletes should make it the end of their training program; beginners should do it at the beginning of training. The best option is to combine it with regular push-ups.
Jump onto the bars, keeping your body weight on almost straight arms. Lower your shoulders slightly, bend your legs at the knees and cross them together. Bend your elbows and lower yourself down until your shoulders and the floor are parallel. When performing, try to bring your shoulder blades together as much as possible.
Now return to the starting position, pushing yourself up. Do not forget that you should lower while exhaling, and lift while inhaling. This situation applies to all exercises for the pectoral muscles and not only them.
Bench press sitting in front of you in a Smith machine
An effective basic exercise for training the shoulder girdle, allowing you to engage the upper part of the pectoralis major muscle. During the execution, the front and middle deltoids, triceps, and trapezius are involved.
Sit on a bench with a backrest, place your hands on the bar with a wide grip. Place your legs wider than your shoulders, with your feet in full contact with the floor.
Remove the projectile from the rack (hooks), pull it closer to your chest. At this moment the bar should be in its upper area. Therefore, even before performing the exercise, adjust the position of the bench.
As you exhale, press the barbell up. Slowly return to the starting position, lightly touching the bar to your chest.
Reduction of arms in the butterfly simulator
Another effective exercise for men and women, performed using a simulator. Provides a good stretch to the pectoral muscles and gives them definition.
To begin, position yourself in the exercise machine. Straighten your back, making sure it is pressed tightly against the back of the bench. Now grab the handles of the levers, bend your elbows slightly. The forearms are parallel to the floor surface.
Spread your legs wider than your shoulders, look straight ahead. As you exhale, slowly bring your hands together and try to stay in this position for a few seconds. As you inhale, return to the starting position. Feel the chest muscles stretch.
Note! The handles of the machine must be adjusted so that even with the maximum extension of the arms, the muscles still remain tense. When performing, the load should always remain suspended without touching the support.
Hammer Seated Press
Hammer is a lever-type trainer.
This exercise helps develop and shape the pectoralis major muscles. Thanks to the design features of the Hammer, the direction of hand movement is rigidly fixed. The principle of working in it is similar to the bench press, only it is performed in a sitting position.
Sit on the machine bench, press your back against the back, and the handles should be at chest level. Make sure your shoulder blades are squeezed together. Place your feet on the floor.
As you exhale, push the handles forward, straightening your elbow joints. Don't try to press your arms closer to your body, as this will put more stress on your triceps, which you shouldn't do. Also, at the highest point they should not straighten completely. Stay in this position for a few seconds. Exhaling, slowly return to the starting position.
While performing the exercise, do not arch your back. It should remain pressed against the back of the machine bench.
Complex for women
Exercises for the pectoral muscles at home for girls can be performed according to the following scheme:
- Joint exercises and cardio 10–15 minutes.
- Push-ups with wide arms.
- Lifting dumbbells while lying down.
- Exercise on parallel bars.
- Pullover with a dumbbell.
- Plyometric and deep push-ups.
Girls at the initial stage can limit themselves to 10–15 repetitions in 3 cycles with a break of 2–3 minutes, gradually increasing to 20 repetitions in 3–4 sets.
If it is difficult to do push-ups with your legs straight on the floor, you can do push-ups from a bench or on bent knees.
FAQ
How to start muscle growth?
For muscle growth, it is necessary to systematically increase the load and include at least 1.3 grams of protein per 1 kg of weight in the diet.
How to increase the load?
Increase the number of approaches and repetitions, or increase the weight of the equipment. You can also include swimming in the pool as an additional workout 1-3 times a week.
How to choose dumbbells?
When choosing equipment, take it for a test drive by completing a cycle of 10 exercises. If it was easy, you should add 0.5–1 kg. And if you can’t do 10 repetitions, reduce the weight.
What to do if you can’t do push-ups?
Start doing push-ups from a bench or from your knees. After a couple of weeks of training, do a few push-ups with your legs straight off the floor.
