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.
After completing your chest and triceps workout, check out your next challenge:
- 25-min pyramid full-body workout
- 18-min full-body strength workout
- 24-min endurance workout
- 28-min EMOM strength workout
- 20-min medicine ball workout
- 40-min upper body strength workout
- 18-min EMOM strength workout
- Full-body Valentine’s partner workout
- 25-min zone 2 cardio workout
- 20-min lower body superset workout
- 15-min metabolic strength workout
- 20-min upper body strength workout
