This is the second combination of the chest and triceps workouts. Combo workouts are great for people who wants to concentrate on other exercise like aerobics, cardio etc... and also it is helpful for the busy people who can afford gym twice or thrice a week. As said before triceps and chest are one of the best combination of workouts. Here you can look out for few chest and triceps combination.
WORKOUTS:
First do all the chest workouts and then proceed with the triceps workouts and finish the day in gym.
1. Barbell incline bench press:
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| Barbell incline bench press |
- This workout is done in a incline free weight bench press machine. Lift the barbell off the rack and slowly lower it to about 3 inches above your clavicle(just below your Adam's apple) and then press the bar back to the starting position.
- Do not touch the bar to your upper chest(this cause unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles, which are what we want to be doing the work). Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in explosive fashion.
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :15-Failure. 2. Barbell decline bench press:
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| Barbell decline bench press |
- This workout is done in a decline free weight bench press machine. Lift the barbell off the rack and slowly lower it toward the lower chest pectoral muscles.
- Lower the barbell in a controlled manner, so that you can eliminate the risk of dropping the weight on your face. Then push the barbell to the starting position and repeat.
Frequency :3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
3. Dumbbell incline press:
3. Dumbbell incline press:
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| Dumbbell incline press |
- Get in to position by sitting on the bench, hold the dumbbells and allow them to rest on your thighs. Whilst rolling your body lie down on the bench, use your thighs to help you push the dumbbells up to our chest. Then straighten your arms up over your chest(keeping a slightly bent elbows), palms facing forward. Keep your feet flat on the floor and your back in neutral.
- Lower the dumbbells by bending your elbows out to the sides. Keep going until your elbows are just below your shoulders. Then press the dumbbells back up, bringing them close together at the top(without touching) and angled slightly inwards. Keep a slight bend in your elbows, don't allow them to lock. Repeat until you've completed your reps. To get up, hold the dumbbells by your chest, kick your legs up and then forward to give your body momentum to sit up.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 min rest between each sets.
Repetition :10-Failure.
4. Dumbbell decline bench press:
4. Dumbbell decline bench press:
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| Dumbbell decline barbell bench press |
- Sit on the edge of the declined bench, hold the dumbbells and allow them to rest on your thighs. Lie down on the bench and come to the position with the dumbbells. Then straighten your arms up over your chest(keeping a slightly bent elbows), palms facing forward. Keep your feet flat on the floor and your back in neutral.
- Lower the dumbbells by bending your elbows out to the sides. Keep going until your elbows are just below your shoulders. Then press the dumbbells back up, bringing them close together at the top(without touching) and angled slightly inwards. Keep a slight bend in your elbows, don't allow them to lock. Repeat until you've completed your reps.
- To get up, hold the dumbbells by your chest, kick your legs up and then forward to give your body momentum to sit up.
Frequency :2 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10-Failure.
5. Incline cable fly:
5. Incline cable fly:
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| Incline cable fly |
- Lye on a inclined bench in between two cable stations. Hold a pulley in each hand, as your arms lie extended to the sides.
- Lift your arms upward and inward until they are completely extended overhead. Return to the starting position and repeat.
Frequency :2 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10-Failure.
6. Dumbbell decline fly:
6. Dumbbell decline fly:
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| Dumbbell decline 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 decline 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. This is one repetition of the decline dumbbell fly.
Frequency :2 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10-Failure.
7. Dumbbell pullover:
Frequency :2 sets increasing weights each set.
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| Dumbbell pullover |
- Lye flat on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms and the dumbbell back behind your head as far as you can reach. Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench-this really give you a great stretch!
- Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.
Frequency :2 sets increasing weights each set.
Rest :1 min rest between each sets.
Repetition :10-Failure.
Frequency :2-3 sets.
8. Decline push ups:
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| Decline push ups |
- Place your feet on a bench or any elevated step and get into a standard push up position.
- Lower your body until your chest nearby touches the floor, pause, then push back to the starting position. Maintain proper form throughout by preventing your hips from sag gin at any point, keep your core stiff by bracing your abdominal muscles and straighten your legs while placing your weight on your toes.
Frequency :2-3 sets.
Rest :1-2 min rest between each sets.
Repetition :Till Failure.
TRICEPS:
9. French press:
- To begin, stand up holding a barbell using pronated grip(palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your fore arms touch your biceps.
- The upper arms should remain stationary and only the fore arms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the barbell. Breath out as you perform this step.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
10. Seated triceps extension:
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| Seated triceps extension |
- Sit on a bench and grab a dumbbell with help of both your hands. Hold it so that it is at arm's length above your head with palms facing the roof.
- Keep your upper arms stable as you lower the dumbbell behind your head until your fore arms are just parallel to the floor. Pause and then extend your arms to return to the starting position. Repeat to complete a your set.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10- failure.
11. Skull crusher:
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| Skull crusher triceps extension |
- Lye on a flat bench, positioning the bar over your eyes. Keep your triceps under some tension while your arms are in the extended position.
- Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward your fore head. Slowly come back to the starting position and repeat.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :12- failure.
(or)
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12. Lying dumbbells triceps extension:
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| Lying dumbbells triceps extension |
- Lye on the bench with dumbbells in your hand raised straight overhead. Now bend your fore arm so that you make 90° elbows.
- Then extend your hands back straight to 180° by giving a press to your triceps muscles. Repeat the same to complete your set.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10- failure.
13. Over-head triceps extension:
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| Over-head triceps extension |
- Attach the rope or a bar to the high pulley of the cable station. Take your position by bending your body forward and holding the bar under grip behind you with one leg on the front and other on the rear side.
- From the position at which elbows are 90°, extend your hand fully without movement in your arms. Return to the starting position and repeat.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10- failure.
(or)
(or)
14. Cable french press:
- To perform this exercise, attach a straight bar to the low pulley of the cable station. Stand erect with feet slightly apart, facing opposite side against the cable station.
- Grasp the bar behind your head with under grip, elbows at 90°. Extend your fore arms completely as much as you can without moving your arms.
- Lower back to the starting position, slowly. Repeat to complete your set. Do not alter your position during the course of the movement.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10- failure.
15. One arm tricep extension:
Frequency :2 sets increasing weights each set.
15. One arm tricep extension:
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One arm extension
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- Hold your arm in full extension up above your body. Make sure your elbow is facing away from your body. With your non-weight bearing hand, grab and support your other arm by holding your body.
- Next, lower the weight down, bending at your elbow. Once the forearm is parallel to the floor you may bring the arm back to full extension by squeezing your triceps.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10- failure.
16. Dips:
Frequency :2 sets.
16. Dips:
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| Dips |
- Take your position in parallel bar dips machine, with your legs tied up behind you.
- First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows almost parallel to your body.
- This will ensure that you are using more triceps than chest. Remember, really concentrate for your triceps, so don't bend forward too much as you do for chest.
- Well if you are not feeling pressure in your triceps you can add a dumbbell in between your legs.
Frequency :2 sets.
Rest :1-2 mins rest between each sets.
Repetition :Till failure.
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