Chest and triceps are the perfect training pair. Every pressing movement for chest also works your triceps, making them ideal to train together on a "push day." This guide provides complete workout routines from beginner to advanced, plus programming tips to maximize your gains.
Why Train Chest and Triceps Together?
Movement Synergy
Triceps are secondary movers in all chest pressing exercises. They're already warmed up and activated from chest work, ready for isolation.
Efficient Recovery
Training related muscles together means they recover together. You can train other muscle groups while push muscles rest.
Time Efficient
One focused push session is more time-efficient than splitting chest and triceps across multiple days.
Progressive Overload
Strong triceps mean stronger pressing. As triceps improve, your bench press and chest development accelerate.
Optimal Exercise Order
Follow This Sequence for Best Results
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Heavy Compound Press (Chest) Flat or incline barbell/dumbbell press. Heaviest lift when freshest.
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Secondary Press (Chest) Different angle than first press. If you started flat, do incline.
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Isolation (Chest) Flyes or cable crossovers. Target chest without tricep fatigue limiting you.
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Heavy Compound (Triceps) Close grip bench, dips, or JM press. Build tricep strength.
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Isolation (Triceps) Pushdowns, skull crushers, or overhead extensions to finish.
Chest and Tricep Workout Routines
Beginner Push Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest | |||
| Dumbbell Bench Press | 3 | 10-12 | 2 min |
| Incline Dumbbell Press | 3 | 10-12 | 2 min |
| Cable Chest Fly | 3 | 12-15 | 90 sec |
| Triceps | |||
| Tricep Pushdown | 3 | 12-15 | 90 sec |
| Overhead Dumbbell Extension | 2 | 12-15 | 90 sec |
Focus on learning proper form before increasing weight. Use controlled tempo (3 seconds down, 1 second up). Once you can hit the top of rep ranges with good form, increase weight.
Intermediate Mass Builder
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest | |||
| Barbell Bench Press | 4 | 6-8 | 3 min |
| Incline Dumbbell Press | 3 | 8-10 | 2 min |
| Dumbbell Fly | 3 | 10-12 | 90 sec |
| Cable Crossover | 3 | 12-15 | 60 sec |
| Triceps | |||
| Close Grip Bench Press | 3 | 8-10 | 2 min |
| Skull Crushers | 3 | 10-12 | 90 sec |
| Tricep Pushdown | 3 | 12-15 | 60 sec |
This is the sweet spot for building size. Focus on progressive overload on the compound movements. Add weight when you can complete all sets at the top of the rep range.
Strength-Focused Push Day
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest | |||
| Barbell Bench Press | 5 | 5 | 4 min |
| Pause Bench Press (80%) | 3 | 3 | 3 min |
| Incline Barbell Press | 4 | 6 | 3 min |
| Triceps | |||
| Close Grip Bench Press | 4 | 6 | 3 min |
| JM Press | 3 | 6-8 | 2 min |
| Weighted Dips | 3 | 6-8 | 2 min |
Designed for building pressing strength. Longer rest periods are essential for neural recovery. Use this routine if your goal is increasing your bench press max.
High Volume Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest | |||
| Incline Barbell Press | 4 | 8-10 | 2 min |
| Flat Dumbbell Press | 4 | 10-12 | 90 sec |
| Cable Fly (Low to High) | 3 | 12-15 | 60 sec |
| Cable Fly (High to Low) | 3 | 12-15 | 60 sec |
| Machine Chest Press | 3 | 15-20 | 60 sec |
| Triceps | |||
| Dips | 3 | 10-12 | 90 sec |
| Cable Overhead Extension | 3 | 12-15 | 60 sec |
| Pushdown (Rope) | 3 | 15-20 | 45 sec |
| Tricep Kickback | 2 | 15-20 | 45 sec |
High volume approach for maximizing muscle growth. Best for intermediate-advanced lifters. If doing this once weekly, ensure adequate weekly volume from other sessions.
Home/Minimal Equipment
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chest | |||
| Dumbbell Bench Press | 4 | 8-12 | 2 min |
| Incline Dumbbell Press | 3 | 10-12 | 90 sec |
| Dumbbell Fly | 3 | 12-15 | 60 sec |
| Push-Ups | 2 | AMRAP | 60 sec |
| Triceps | |||
| Close Grip DB Press | 3 | 10-12 | 90 sec |
| Overhead DB Extension | 3 | 12-15 | 60 sec |
| Diamond Push-Ups | 2 | AMRAP | 60 sec |
Effective home workout with just dumbbells and a bench. Focus on time under tension and squeezing the muscles. AMRAP = As Many Reps As Possible with good form.
Pro Tips for Chest and Tricep Training
Mind-Muscle Connection
Squeeze your chest at the top of pressing movements. Think about bringing your arms together, not just pushing up.
Elbow Position Matters
45-degree elbow angle protects shoulders. Don't flare elbows to 90 degrees - it's not worth the injury risk.
Full Range of Motion
Touch chest on presses, full stretch on flyes. Partial reps mean partial results. Go lighter if needed.
Don't Neglect Incline
Upper chest is often underdeveloped. Make incline pressing a priority, not an afterthought.
Train All Three Tricep Heads
Include overhead work (long head), pushdowns (lateral), and close grip pressing (medial) for complete development.
Progress Weekly
Add weight or reps each week. If you bench 135 for 8 reps this week, aim for 9 reps or 140 lbs next week.
Free Training Tools
Track Your Push Day Progress
Log every set with PRPath and let ATLAS AI tell you exactly when to increase weight. Progressive overload made simple.
Download PRPath FreeFrequently Asked Questions
Should I do chest or triceps first?
Always do chest exercises first. Compound chest movements like bench press and incline press require your triceps as secondary movers. If you pre-fatigue your triceps, your chest workout will suffer. Do all your chest work first, then finish with tricep isolation exercises.
How many exercises should I do for chest and triceps?
For most people, 3-4 chest exercises and 2-3 tricep exercises is optimal. This provides enough volume for growth without excessive fatigue. Total sets should be around 12-16 for chest and 6-10 for triceps per workout. Remember, triceps get significant work from pressing movements.
Can I train chest and triceps twice a week?
Yes, training chest and triceps twice per week is often optimal for muscle growth. This frequency allows you to hit each muscle with enough weekly volume while allowing adequate recovery. A common approach is Push/Pull/Legs twice weekly or Upper/Lower 4 days per week.
What is the best chest and tricep workout for mass?
The best mass-building chest and tricep workout starts with heavy compound movements: barbell bench press (4x6-8), incline dumbbell press (3x8-10), cable flyes (3x12-15), then moves to triceps with close grip bench (3x8-10), skull crushers (3x10-12), and pushdowns (3x12-15). Focus on progressive overload and proper rest.
Why do my triceps give out before my chest?
If triceps fatigue before chest, it usually means weak triceps relative to chest strength. Solutions: 1) Prioritize tricep training on a separate day, 2) Use pre-exhaust technique with flyes before pressing, 3) Focus on chest squeeze during pressing movements, 4) Add tricep-specific work 2-3 times per week until balanced.