{"id":44505,"date":"2024-02-26T04:00:00","date_gmt":"2024-02-26T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-chest-and-triceps-workout\/"},"modified":"2025-05-16T11:57:59","modified_gmt":"2025-05-16T09:57:59","slug":"20-min-chest-and-triceps-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-chest-and-triceps-workout\/","title":{"rendered":"Workout of the week:\u00a020-min chest and triceps workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ chest and triceps workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Incline chest press machine, gym mat and TRX<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As we approach the end of February, the month of love, it&#8217;s only fair we celebrate<strong>&nbsp;a fitness power couple that belongs together: chest and triceps<\/strong>. And don&#8217;t mistake this for a convenience romance; this love is backed by science, and this harmonious partnership does more than save time. Your<strong>&nbsp;chest is responsible for many pushing movements<\/strong>, while the<strong>&nbsp;triceps are the main muscle group used in extending the elbow and working on your posterior arm muscles.&nbsp;<\/strong><\/p>\n\n\n\n<p>Collect the benefits of this match made in gym heaven with this<strong>&nbsp;chest and triceps workout.&nbsp;<\/strong>It has only&nbsp;<strong>4 exercises<\/strong>&nbsp;with&nbsp;<strong>12 reps each<\/strong>. Perform<strong>&nbsp;3 rounds, resting for 1 minute<\/strong>&nbsp;<strong>between rounds and exercises.&nbsp;<\/strong>Altogether, this workout will take you around&nbsp;<strong>20 minutes to complete.&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Incline chest press<\/li>\n\n\n\n<li>Plank Triceps Extension<\/li>\n\n\n\n<li>Push-ups<\/li>\n\n\n\n<li>TRX triceps press<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s push the chest and triceps to new heights!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>12 reps <\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>1 minute rest time between rounds and exercises<\/li>\n\n\n\n<li>12 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Incline chest press machine, gym mat and TRX<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3<strong> rounds<\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; PLANK TRICEPS EXTENSION<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a mat on the ground and arrange yourself up in a plank position as indicated in the video. This will be the starting position.<\/li>\n\n\n\n<li>Extend you\u2019re your arms until your elbows are almost locked out. Hold the top position for a brief second.<\/li>\n\n\n\n<li>Now slowly return to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; PUSH-UPS<\/h3>\n\n\n\n<p><strong>12 reps <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position. Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; TRX TRICEPS PRESS<\/h3>\n\n\n\n<p><strong>12 reps <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>With the straps at a height just below your chest, grab the handles with your palms facing downwards.<\/li>\n\n\n\n<li>Make sure you keep your body in a straight line as you lean forward.<\/li>\n\n\n\n<li>Hands should be directly over your shoulder, and your core should be tight.<\/li>\n\n\n\n<li>Then extend your arms out until they are in a straight line as you return to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">That wraps up our chest and triceps workout. Explore more options below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-full-body-kettlebell-workout\/\">15-min full-body kettlebell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-partner-workout\/\">20-min functional partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-strength-workout\/\">30-min&nbsp;lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-strength-workout\/\">10-min strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-bodyweight-fullbody-workout\/\">20-min bodyweight full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-tabata-workout\/\">20-min Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-new-years-day-workout\/\">20-min New Year&#8217;s Day workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-chr-hiit-smas-workout\/\">28-min Chr-HIIT-smas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-upper-body-workout\/\">30-min upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-back-strength-workout\/\">20-min back strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-cardio-workout\/\">28-min cardio workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ chest and triceps workout \/ 20 minutes Equipment: Incline chest press machine, gym mat and TRX As we&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44506,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week:\u00a020-min chest and triceps workout | EVO Fitness","_seopress_titles_desc":"Fall in love with fitness this February with a science-backed affair: a 20-minute chest and triceps workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1121],"class_list":["post-44505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-chest-and-triceps-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44505"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44505\/revisions"}],"predecessor-version":[{"id":54754,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44505\/revisions\/54754"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44506"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}