Chest and triceps exercises in the gym, at home

Exercises for triceps and chest muscles are performed using special sports equipment, or the athlete uses his own body weight to create a force load. Training to develop these areas of muscle is recommended for girls who want to have a toned, sculpted and aesthetically attractive figure, want to lose excess weight or increase physical strength in their arms.

Rules and features

Exercises to build chest and triceps muscles are performed in the gym under the guidance of a fitness instructor, or complex training is carried out independently at home.

Chest and triceps exercise

At all stages of the training process, it is necessary to observe the following rules and features of pumping these muscle sections:

• provide the body with plenty of fluids during physical exercise, as well as within 2 hours after completing the workout to fully restore the water balance in muscle tissue and internal organs;
• Before starting classes, always do a quality warm-up of the whole body, the duration of which should be at least 10-15 minutes. (this will minimize the risk of injury);
• use a variety of sports equipment that create different levels of physical stress on the same muscle groups (for example, perform training with a barbell, dumbbells, kettlebells);
• use working weights of training equipment that do not create a critical load on the muscles of the arms and chest, but ensure its uniform pumping until the effect of pleasant fatigue is achieved;
• the average duration of strength training should not exceed 60 minutes;
• to build muscle mass, it is necessary to select heavy weights, at which the maximum number of repetitions of the physical exercise will be 5-6 times in 3 approaches;
• within 1 hour after completing the workout, it is necessary to eat food that is rich in proteins and carbohydrates (during this period of time, the athlete’s body is in dire need of the nutrients necessary to build muscle tissue);
• girls who want to achieve the effect of relief of the triceps and chest muscles should use light weights with a large number of repetitions (for example, sports equipment is lifted 15-20 times in 3-4 approaches to dry out the muscles);
• exercises with sports equipment must be alternated with activities during which one’s own body weight is used;
• training the chest muscles using a bench press should be carried out under the supervision of an instructor or another athlete;
• throughout the entire period of playing sports to build up the muscles of the chest and triceps, the girl should provide her body with a complete and balanced diet;
• warm-up and the main set of physical exercises should be performed in sports shoes and the most comfortable clothing;
• It should be remembered that muscle development occurs during a period of complete rest, as well as a regular supply of nutrients (in this regard, at least 1-2 days should pass between repeated training).

Muscle arrangement diagram
Exercises for the chest and triceps can be performed using dumbbells, barbells, or using parallel bars, gymnastic rings, and a horizontal bar. Training to develop these areas of the body is carried out in the gym, at home, or in the fresh air, which is most beneficial for the cardiovascular system.

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.

Why are they needed?

Regularly performing a set of exercises to develop the triceps and chest muscles allows you to achieve the following quality results:

• get rid of excess fat deposits in the area of ​​the outer arms;
• tighten breast tissue;
• reduce total body weight;
• prevent the appearance of sagging and sagging breasts;
• increase physical strength in your hands;
• make your figure slimmer and more attractive.

During physical exercises, the muscles of the chest and triceps create an indirect load on other parts of the musculoskeletal system. In the process of doing push-ups on the uneven bars, the girl simultaneously trains the muscles of the back, lower abs, trapezius and the entire shoulder girdle.

A similar effect is observed when performing other types of exercises that are designed to pump up the chest and triceps.

Isolated triceps exercises

French press

This exercise is included in almost any triceps training program; it trains the triceps muscle in isolation, if you follow the correct technique. The main thing is to place your feet firmly on the floor, no matter if you use a barbell or dumbbells, you must exclude the movement of your elbows back and forth or to the sides; extension and flexion occurs only due to the movement of the triceps.

Before performing the exercise, it will not hurt to warm up your elbows by performing circular movements with your elbows bent.

Dumbbell extension from behind the head

It stretches the triceps well and then contracts it powerfully. The exercise can be performed with each hand separately, or with both hands clasping the dumbbells upward. As in the case of the French press, the elbows should point straight up without swinging to the sides; the triceps work exclusively.

Bent-over arm extension with dumbbells

Usually performed with emphasis on a gymnastic bench, the torso is bent almost parallel to the floor, the knee and arm on one side rest on the bench for stability, and the other hand extends the dumbbell at the elbow, training the triceps.

In the starting position, the triceps should be strictly parallel to the floor, the elbow should not move. Extension must be performed completely until a burning sensation is felt in the hand, and when bending, do not throw the dumbbell forward, at the lowest point of the forearm it should be strictly directed downward.

Extension of arms on the upper block with a rope handle

Holding the rope handle on both sides, tilt your body forward slightly and pull the rope down. At the lowest point, you need to move the ends of the rope away from you, which will allow you to maximally reduce the triceps muscle fibers. The arms should straighten completely, preferably with a second delay at the bottom.

You should not lift the weight too high; at the top point the angle at the elbows should be 90 C, which will allow the triceps to be constantly under load.

There are variations of execution such as arm extension on a block, reverse extension on an upper block.

Extension on the block from behind the head

You don't often see this done in the gym, but the exercise trains the triceps in isolation. In the initial position, the muscles are stretched, which increases the load on them and makes it possible to work them well.

Using the force of the triceps, the arms are extended, a second pause is maintained and bent again. To stabilize the position, you need to tilt your body forward with your leg out to stabilize the body.

Contraindications and possible harm

Chest and triceps muscle training is contraindicated for girls and women of all age groups who have the following health problems:

• phlebeurysm;
• thrombophlebitis;
• hematological diseases associated with an increased risk of blood clots or internal bleeding;
• ulcerative damage to the walls of the stomach and duodenal mucosa;
• previous myocardial infarction or cerebral stroke;
• severe traumatic brain injuries, the consequences of which are impaired coordination of movements, epileptic attacks, frequent dizziness, loss of consciousness;
• diabetes;
• exhaustion of the body caused by concomitant diseases of the gastrointestinal tract, prolonged fasting, abuse of dietary norms;
• disturbance of water-electrolytic balance;
• the period of recovery of the body after surgical operations;
• intervertebral hernia and other pathologies of the spinal column, in which training with the use of heavy sports equipment is contraindicated;
• arterial hypertension or hypotension;
• all types of heart diseases associated with heart rhythm disturbances (additional physical activity will lead to an exacerbation of these diseases);
• the presence of foci of a chronic or acute infectious process that causes a decrease in the body’s immune status (ARVI, influenza, chronic tonsillitis);
• inflammatory and degenerative pathologies of bones and joints.

Chest and triceps exercises are contraindicated for girls who are pregnant or lactating a newborn baby.

During this period, the woman’s body should receive moderate physical activity in the form of leisurely walks in the fresh air. Training to pump up the muscles of the chest and triceps should be carried out with extreme caution for girls who have once suffered clavicle fractures, injuries to the upper limbs and chest.

Main complex

There are a huge number of physical exercises aimed at developing the muscle tissue of the chest and triceps.

Pushups

This type of training allows you to simultaneously pump the entire front of the chest and triceps.

To perform this exercise, you must follow the following algorithm:

1. Fix the palms of your hands and toes of your feet on the floor surface.
2. Keep your back and buttocks as level as possible.
3. As you inhale, bend your elbows, lowering your chest towards the floor.
4. As you exhale, straighten your upper limbs, rising to the starting position.

At the initial stages of training, girls need to do 5-7 push-ups from the floor in 3 sets. As your physical strength increases, the number of repetitions gradually increases.

Pull the dumbbells back

Dumbbell kickbacks are an isolated exercise that exclusively targets the triceps without engaging the chest muscles.

The training goes as follows:

1. Place your feet shoulder-width apart.
2. Take dumbbells in your hands.
3. Bend forward.
4. Keep your back as straight as possible.
5. As you inhale, straighten your elbow joint and move the dumbbells back by tensing the muscles in the back of your arm.
6. As you exhale, return the upper limbs to their original position.

This exercise is performed simultaneously on both hands, or alternately on the left and right limbs. To achieve a positive result during one workout, it is enough to do 7-10 repetitions in 3-4 approaches. The weight of dumbbells is selected taking into account the physical capabilities of each girl.

Pull-up on the horizontal bar

Performing pull-ups on the horizontal bar allows you to develop the muscles of the upper chest. The advantage of using this training is that it can be carried out in a room in a residential building, apartment, or go to the sports field.

To perform this exercise, you must follow the following algorithm:

1. Fix your hands on the crossbar.
2. Relax your body.
3. As you inhale, bend your elbows, straining the muscles of your back, chest and abs.
4. Reach your chin towards the bar of the horizontal bar.
5. As you exhale, return the body to its original position.

Pull-ups on the horizontal bar allow you to develop the muscles of the upper chest, and also minimize the risk of back injury. For a girl who is just starting to play sports, during one workout it is enough to perform 5 repetitions in 3 sets.

Lifting the body on parallel bars

The use of gymnastic bars allows you to develop triceps muscle tissue using your own body weight.

To do this, it is enough to follow the following rules:

1. Fix the palms of the upper limbs on the handles of the gymnastic bars.
2. Keep your arms straight.
3. While inhaling, bend the elbow joints of the upper limbs, lowering the entire body weight down towards the handles of the parallel bars.
4. As you exhale, straighten your elbows, moving your body up.

While performing this exercise, the girl must ensure that her back remains straight at all times. To achieve a positive training result, it is recommended to do 7 sit-ups on parallel bars in 3 sets.

Dumbbell flyes from a lying position

This exercise is performed in a sports hall. To carry out the workout, you will need 2 dumbbells with the same weight and a bench press.

This exercise looks like this:

1. You need to lie down on a bench press bench.
2. Take dumbbells in your hands.
3. As you inhale, bend your elbows, lowering the sports equipment down towards the chest while simultaneously moving it to the sides.
4. As you exhale, lift the dumbbells up again.

This is a complex exercise that simultaneously develops the entire front part of the chest and also pumps up the triceps. Dumbbell raises from a lying position are performed in 10-12 repetitions of 3-4 sets. The weight of sports equipment is selected individually.

Lifting the barbell up with a narrow grip

To perform this exercise you will need a barbell with a curved bar.

This training for the chest and triceps muscles is carried out in compliance with the following algorithm of actions:

1. Place your feet shoulder-width apart.
2. Take a barbell with a W-shaped bar in your hands.
3. At the grip site, place the upper limbs as close to each other as possible.
4. Bring the barbell to chest level.
5. As you inhale, slowly lift the sports equipment up above your head, straightening your arms at the elbows.
6. As you exhale, lower your upper limbs down, returning the bar to chest level.

In the process of performing this exercise, accentuated physical activity is provided on the triceps. The upper part of the chest muscles, as well as the muscles of the shoulder girdle, are indirectly pumped.

Bench press

Chest and triceps exercises develop muscle definition and physical strength. The bench press allows you to pump several muscle groups at once.

This training looks like this:

1. The girl lies down on a bench to press a barbell from a lying position.
2. The hands are fixed with a regular grip on the surface of the bar of the sports equipment.
3. As you inhale, the arms bend at the elbow joints, and the barbell lowers towards the chest.
4. As you exhale, the sports equipment rises up again.

At the initial stages of training, it is recommended to use barbells with a weight of 10-20 kg. During one session, you must perform 10 repetitions in 3 sets. This exercise simultaneously develops the chest muscles and triceps.

Triceps push-ups from a bench

During this exercise, an isolated load is placed on the triceps. The advantage of this training is that it does not require special gym conditions. It is enough to have a spacious room containing a chair, bed or bench.

Triceps push-ups are performed as follows:

1. It is necessary to turn your back to the bench, chair, bed.
2. The palms of the hands are located on the surface of the above objects.
3. The legs are straightened and stretched forward so that only the heels are in contact with the floor.
4. As you inhale, your arms bend at the elbows and your body slowly lowers down.
5. As you exhale, the girl straightens her arms, lifting the entire weight of her body with her triceps.

This exercise is performed in 10-12 repetitions in 3 sets. During training, it is necessary to ensure that the thoracic spine remains as straight as possible. Before starting the lesson, it is necessary to conduct a high-quality warm-up of the shoulder girdle.

Throwing the bar in front of you

Exercises for the chest and triceps are performed 2-3 times a week with breaks of 24-48 hours between each session. The front bar throw is a versatile workout that helps develop the chest and back arm muscles.

This exercise looks like this:

1. The girl picks up a barbell with a mass of 10-15 kg.
2. Feet become shoulder-width apart.
3. The bar of the bar rises to chest level.
4. As you inhale, the sports equipment is sharply pushed forward.
5. As you exhale, press the barbell against your chest with your hands again.

The above actions are performed at maximum speed. The advantage of this exercise is that in addition to developing the muscles of the chest and triceps, it also trains the shoulder girdle. During one lesson, you need to do 15 repetitions in 3-4 approaches.

Reverse bench/sofa push-ups

At home, the bench can be replaced with a sofa/chairs, which will perfectly replace the bars.

• Place one or two chairs behind you and one in front.
• Sit down and place your hands on the chair(s) behind you, bending your elbows.
• Place your feet on the chair in front of you.
• As you exhale, push yourself away from the support.
• As you inhale, return to the starting position.

Just like in the first exercise, try to keep your elbows as close to your body as possible.

Lower yourself smoothly without throwing yourself down.

Perform 4 sets of 15-20 repetitions.

Week schedule

The table below shows a weekly training schedule for developing chest and triceps muscles.

All exercises in a weekly course of sports should be performed at the same time of day. This will allow the body to more quickly adapt to the established training schedule.

The occurrence of discomfort in the muscles, the appearance of a feeling of pain in the ligaments during exercise is the basis for stopping physical activity, as well as undergoing an examination. This will reduce the risk of injury. Especially when working with barbells and dumbbells.

Reverse push-ups

• Place one or two chairs behind you and one in front.
• Sit down and place your hands on the chair(s)/sofa behind you, bending your elbows.
• Step forward a little and bend your knees (half squat), placing your weight on your heels.
• As you exhale, push yourself away from the support.
• As you inhale, return to the starting position.

Try to keep your elbows as close to your body as possible.

Lower yourself smoothly without throwing yourself down.

Always support your heels.

Perform 4 sets of 10-12 repetitions.

When to expect the effect

The first positive results in the physical development of the chest and triceps muscles will be noticeable no earlier than 2 months later. regular workouts.

This is provided that the girl eliminates the use of alcoholic beverages, gives up smoking, avoids stressful situations, and provides her body with balanced nutrition and proper rest in between workouts.

Exercises for the muscles of the chest and triceps contribute to the development of a slender body and allow you to get rid of excess amounts of subcutaneous fat. Training to pump up these sections of the musculoskeletal system includes regular push-ups, pull-ups on the horizontal bar, lifting the body on parallel bars, working with dumbbells and a barbell.

Physical exercises for the chest and triceps can be performed in the gym, or you can organize independent training at home.

In the latter case, it is enough to use your own body weight. Every girl who wants to develop the muscles of the chest and triceps must undergo a preliminary examination by a general practitioner for possible contraindications.

How to organize a training

One of the training options:

The selection can be diversified with push-ups and squats with dumbbells.