Workout of the week: 35-min chest and triceps workout

29th April 2024

ALL LEVELS / chest and triceps workout / 35 minutes

Equipment: Incline chest press machine, TRX, & dips bar

Combining chest and triceps on the same workout day offers several advantages. They’re both involved in pushing movements, making them natural partners in a daily upper-body routine. By pairing these two, you’re optimizing not only the time you spend at the gym but also ensuring a balanced development of your upper-body gains.

And that’s what you’ll get with this chest and triceps workout. A 35-minute session with just 4 exercises and 5 rounds. Each exercise has 10 reps with a 1-minute resting period between rounds and exercises. This way, you can concentrate on having as much weight as possible on the exercises that require weight.

Incline chest press
TRX triceps press
Crawling push-up
Dips

Ready? Let’s strengthen your upper body!

WORKOUT SETUP

4 exercises
10 reps
60 seconds rest between exercises and rounds
5 rounds
35 minutes total
Equipment: Incline chest press machine, TRX, dips bar & gym mat

WORKOUT EXERCISE LIST

5 rounds

1 – INCLINE CHEST PRESS

10 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.
Make sure your back stays in contact with the cushion behind you.
Repeat.

2 – TRX TRICEPS PRESS

10 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 shoulder, 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.

3 – CRAWLING PUSH-UP

10 reps

Look for soft ground (in the gym, we use the synthetic turf area) and set up in the starting position of a push-up. Your body should be very stable.
Now do a push-up by bending your arms and letting your elbows come slightly backwards towards your core.
Once you have lowered your body to the ground, push yourself up explosively.
Now crawl forward for about half a meter and repeat steps 1-3.

4 – DIPS

10 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.