{"id":55698,"date":"2025-09-08T05:00:00","date_gmt":"2025-09-08T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55698"},"modified":"2025-09-11T11:24:57","modified_gmt":"2025-09-11T09:24:57","slug":"30-min-chest-triceps-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-triceps-workout\/","title":{"rendered":"Workout of the week: 30-min chest and triceps workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>chest and triceps workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, gym bench, chest press machine, EZ bar & assisted pull-up\/dip machines<\/p>\n\n\n\n

<\/div>\n\n\n\n

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.<\/strong><\/p>\n\n\n\n

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

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  1. Dumbbell incline bench press<\/li>\n\n\n\n
  2. Dumbbell incline fly<\/li>\n\n\n\n
  3. Dumbbell decline bench press<\/li>\n\n\n\n
  4. Machine chest press<\/li>\n\n\n\n
  5. EZ bar tricep extension<\/li>\n\n\n\n
  6. Assisted dips<\/li>\n<\/ol>\n\n\n\n

    Push day starts now!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 6 exercises<\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 1-minute rest between exercises and rounds<\/li>\n\n\n\n
    • Equipment: Dumbbells, gym bench, chest press machine, EZ bar & assisted pull-up\/dip machines<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – DUMBBELL INCLINE BENCH PRESS<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

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