CHEST AND TRICEPS (Combination-1)

Chest and triceps are one of the best workouts when combined. In every chest workout you do your triceps gets worked out. Your triceps gets warmed up and ready for the regular workout. Triceps get its full potential only when it is done along with the chest workout. Here is the guide how to do combined triceps and biceps workouts.

WORKOUTS:

    Initially complete all the chest workouts and then go on with the triceps workouts and finish the day in gym.

1. Barbell flat bench press:

Barbell flat bench press

• To properly perform a bench press exercise you need to lay flat on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar, to eliminate the chance of dropping the weight on yourself.
• Once you have lifted the weight off the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level. Keep your arms pointed outwards as the bar drops. Upon reaching the bottom of the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.   

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

2. Dumbbell flat bench press:

Dumbbell flat bench press

• Lie flat on the bench with feet on the floor for stability, your arms extended upward and your palms facing in toward front side holding the dumbbells.
• Inhale and lower the dumbbells to chest level, bending your elbows. Press the dumbbells back up and do an isometric contraction to isolate the stress on the pectorals. Exhale as you complete the movement.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10-Failure. 

3. Pec-deck machine fly:

Pec-deck machine flies

• Sit on the machines's seat and press your elbows in to the pads, relaxing you fore arms and wrists.
• Inhale and force the pads together until they touch in front of your chest. Exhale as you complete the movement.
• Choose heavy weight as much as you can to get best result.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-Failure. 

4. Flat dumbbell fly:

Flat dumbbell fly

• To perform dumbbell flies, pick up a relatively light weight in each hand. You will need to experiment to determine how much weight is right for your dumbbell flies. Start with a lighter weight then slowly work your way up. Lye down on a weight bench and raise both dumbbells straight up over your chest with your arms straight. This is your starting position.

• Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. It is called because you look like you are flying. Follow the same arc back up until the dumbbells return to the starting position. 

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-Failure. 

5. Cable crossover:

Cable crossover

• This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position. While standing, grab each high pulley using a small one-hand attachment for each hand.
• Slowly bring your arms together in a slow and controlled fashion. Like hugging a huge tree trunk. At the peak of this movement, really flex your pec muscles together for a one-count and then return tot he start position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-Failure. 

TRICEPS:

6. Close grip bench press for triceps:

Close grip bench press

• Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip. Focus on keeping about an six to eight inch width in your grip.
• Lift the barbell off the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the starting position. Make sure to focus on keeping your elbows perpendicular to your body through out the full range of the movement. 

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

7. Bent over two arms triceps extension:

Bent over two arms triceps extension

• Stand with your feet shoulder width apart and with your knees slightly bent. Hold a pair of dumbbell in each hand and bend forward at the waist until your torso is almost straight down with your palms facing in as illustrated.
• Row the dumbbells straight up until they reach the sides of your chest and your arms are bent at right angles. Ideally your upper arms should be parallel to the floor.
• Immediately perform a kick back man-oeuvre by extending your arms straight behind you. 
• Squeeze your triceps, then bend your elbows to lower the dumbbells back down so that they are along your sides once again.
• Lower the weights back down until your arms are hanging straight down below your shoulders.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

8. Triceps push down:

Triceps push down

• Using a high-cable pulley in front of the cable station, grasp a straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your fore arms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and wrists straight.
• Keep your whole body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :12- failure.

9. Kick back:

Kick back

• Don't confuse kick back triceps workout with "Bent-over dumbbell row" back/wings workout.
• Place your left knee and left hand on a flat bench with your right leg set firmly on the floor. Lean forward so that your back is flat and parallel to the floor. Grasp a dumbbell in your right hand with palms facing in toward your body.
• Now with your back straight and your head looking straight ahead start with the dumbbell at a 90° angle elbow. Extend the dumbbell keeping your elbow completely stationary. Pause for a second at fully extended step. Then, return to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1 mins rest between each sets.

Repetition  :10- failure.

10. Weighted tricep dips:

Weighted tricep dips

• This exercise is similar to the triceps bench dips, the only difference is you have to add a weight plate on your thighs when you do this exercise.

• Place your hands on the edge of a flat bench and rest your heels on another bench. Ask some one to add weight plate to your thighs after coming to this position.
• Inhale and bend your arms. 
• Straighten your arms to return to the starting point by squeezing your triceps, exhaling as you complete the movement.
• Do not extend your arms completely, instead continue immediately when you are almost extended.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

PUSH-UPS:

11. Wide push ups:

Wide push ups

• Take the standard push-up position with feet together, place your hands on the floor and straighten your arms, hands should be wider than the shoulder-width apart.  Lean only on your hands and toes while keeping your body in a straight line.
• Bend your arms and lower your body until your head is a couple of inches from the floor. Hold for a second, then straighten your arms until you are in the starting position.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

12. Diamond push ups:

Diamond push ups

• Place yourself in the standard push up position, but have your hands placed directly under your chest with your index fingers and thumbs spread and touching, so they form a "diamond".
• Keep your back flat as you lower your body until your chest is nearly touching your hands.
• Pause, then push yourself back up to the starting position.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

Tags: Indian muscle building Combined chest and triceps workouts, Indian body building chest and triceps combo workouts.