Workouts > Four days a week > Chest and Triceps
4 days a week, chest and triceps:
Important! pick one exercise from each row
You can exchange exercises after a couple of weeks to add more variety to your workout.
0
1
Bench press
3 sets, 6 to 8 reps
Cable chest press
3 sets, 6 to 10 reps
Make sure to check the personal trainer guide at the bottom of the page. You can do the press with dumbbell if you don't have access to barbell. Also most of these moves can be simulated with a resistance band
2
Incline dumbbell press
3 sets, 6 to 8 reps
Low cable crossover
3 sets, 6 to 10 reps
Reverse grip dumbbell press
3 sets, 6 to 8 reps
If you don't have access to an incline bench you can still engage the upper part of your chest by doing reverse grip dumbbell press. An extra benefit of this move is for those who are delt dominant pressers (which means that their shoulder is mostly engaged while doing the incline press). This way you can engage the upper part of the chest without involving too much of your shoulder.
3
Chest dips
3 sets, 6 to 10 reps
cable crossover
3 sets, 6 to 10 reps
As you progress you can add weight to your dips. You can also use pull-up and dip assist machine if you are not strong enough to do them without help.
4
Push-up
3 sets, to failure
Svend press
3 sets, 6 to 10 reps
As you progress, add weight to your push-ups by adding a plate on your upper back or by doing a banded push-up.
5
Cable push down
3 sets, 6 to 10 reps
Lying one arm tricep extension
3 sets, 6 to 10 reps
Overhead tricep cable extension
3 sets, 6 to 10 reps
Narrow grip push-up
3 sets, to failure
Your personal trainer tips:
Bench press checklist:
In this 10 minute video learn from the legend, Jeff Cavaliere of AthleanX, how to do proper bench press
- Do it in a power rack ideally
- Make sure the bar is centered
- Your eyes should be under the bar when lying
- Elbow 75 degree from the body
- Forearm perpendicular to the flooe
- No thumb-less grip for safety
- Bar lower in your hand for best wrist position
- Bar path: comes down and forward to your chest
- feet under your knees
- IMPORTANT: Pull your shoulders down and back and raise your chest
- Tighten your abs
- If you have injured shoulders, reduce the depth and don't come down completely
Incline dumbbell press best form:
In this video you will learn how to do incline dumbbell press from Adam of MindPumpTv
- The higher your angle of incline, the more shoulder is involved
- An arch in your back is normal but don't lift your but off the bench
- Retract your shoulders back
- Kick weights back with your knees
- Go as low as you feel it in your chest and not in your shoulder or your back
How to do cable pushdown:
Learn to grow massive triceps as they are main factor of having a huge arm from Jeremy Ethier :
- Don't move your elbows
- Bring your elbow down to your side and keep them in that position
- Don't flex your wrist and try to keep it in neutral position
- Stick your chest up, retract shoulder blades and pin your elbows to your body side
- Stay away from the cable and hinge at the hips for better range of motion
