Workout of the week: 30-min chest and triceps workout

7th April 2025

ALL LEVELS / chest and triceps workout / 30 minutes

Equipment: TRX, dips bar & incline chest press machine

Chest and triceps often work together in upper-body routines because their functions overlap in many exercises. The reason is simple: while the chest drives most pushing movements, the triceps take charge when extending the elbow and working the back of the arm. This combination is key for developing a strong, balanced upper body.

That’s what we’ve got for you in this chest and triceps workout. It includes 4 exercises, each with 12 reps, performed over 4 rounds. You’ll get 1 minute of rest between both exercises and rounds, making the total session around 30 minutes.

TRX push-ups
Dips
Incline chest press
TRX triceps press

Let’s train that chest and triceps!

WORKOUT SETUP

4 exercises
12 reps
1-min rest between exercises and rounds
4 rounds
Equipment: TRX, dips bar & incline chest press machine

WORKOUT EXERCISE LIST

4 rounds

1 – TRX PUSH-UPS

12 reps

In a plank position, place both feet in the TRX handles.
Keep your core and glutes tight.
Your shoulders should be over your wrists.
Maintain your body in a straight line.

2 – DIPS

12 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

3 – INCLINE CHEST PRESS

12 reps

Lean back and press your feet actively into the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

4 – TRX TRICEPS PRESS

12 reps

With the straps at a height just below your chest, grab the handles with your palms facing downwards.
Make sure you keep your body in a straight line as you lean forward.
Hands should be directly over your shoulders, and your core should be tight.
Then, extend your arms out until they are in a straight line as you return to the starting position.
Repeat.