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

8th September 2025

ALL LEVELS / chest and triceps workout / 30 minutes

Equipment: Dumbbells, gym bench, chest press machine, EZ bar & assisted pull-up/dip machines

Figuring out which muscles to train together can feel like solving a puzzle. But once you look closer, you’ll find that some pieces just naturally fit together. Take chest and triceps, for example. Both are key players in pushing movements, with the chest powering the motion and the triceps locking it out.

That’s why they’re often trained together, and also why we bring you in this chest and triceps workout. It includes 6 exercises, each performed for 12 reps across 3 sets, with 1 minute of rest between exercises and rounds. In total, this workout will take you 30 minutes to execute.

Dumbbell incline bench press
Dumbbell incline fly
Dumbbell decline bench press
Machine chest press
EZ bar tricep extension
Assisted dips

Push day starts now!

WORKOUT SETUP

6 exercises
12 reps
3 sets
1-minute rest between exercises and rounds
Equipment: Dumbbells, gym bench, chest press machine, EZ bar & assisted pull-up/dip machines

WORKOUT EXERCISE LIST

3 sets

1 – DUMBBELL INCLINE BENCH PRESS

12 reps

Lie on an inclined bench, holding a dumbbell in each hand at chest level.
Feet flat on the floor, core engaged.
Press the dumbbells straight up until the arms are fully extended.
Lower them slowly back to the starting position.
Repeat.

2 – DUMBBELL INCLINE FLY

12 reps

Using the same incline bench, lie on it holding a dumbbell in each hand.
With elbows slightly bent, open your arms wide and press the dumbbells together in front of your chest in a wide arc.
Squeeze your chest at the peak.
Slowly return to the starting position with control.
Repeat.

3 – DUMBBELL DECLINE BENCH PRESS

12 reps

Set your bench to a decline position.
Pick two dumbbells in each hand at chest level.
Engage your core and place your feet flat on the floor.
Press the dumbbells up until the arms are fully extended.
Lower them slowly back to the starting position.
Repeat.

4 – MACHINE CHEST PRESS

12 reps

Lean back and press your feet actively onto 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.
Keep your back in contact with the pad.
Repeat.

5 – EZ BAR TRICEP EXTENSION

12 reps

Lie flat on a bench, holding an EZ bar with an overhand grip, arms extended above your chest.
Keeping your upper arms still, bend at the elbows to lower the bar toward your forehead.
Stop just before the bar touches, then extend your arms back to the starting position.
Squeeze your triceps at the top.
Repeat.

6 – ASSISTED DIPS

12 reps

Grip the bars and position your knees on the pad with an appropriate counterweight.
Engage your core and look forward.
Lower your body by bending your elbows until your upper arms are about parallel to the floor.
Push back up without locking your elbows.
Repeat.