{"id":58233,"date":"2026-09-07T05:00:00","date_gmt":"2026-09-07T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=58233"},"modified":"2026-08-06T11:37:00","modified_gmt":"2026-08-06T09:37:00","slug":"30-min-chest-triceps-superset-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-chest-triceps-superset-workout\/","title":{"rendered":"Workout of the week: 30-min chest &amp; triceps superset workout"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS<\/strong> \/ chest &amp; triceps superset workout \/ 30 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: Gym bench, dumbbells, chest fly machine, cable machine &amp; dip bar<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>September marks that strange in-between season<\/strong>. Summer is fading, the weather starts changing, and getting back into your training routine can feel a little harder than expected. <strong>Fortunately, <a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/blog\/discover\/fall-back-into-fitness-this-autumn\/\" rel=\"noreferrer noopener\">there are a few ways to fall back into fitness<\/a>, and trying a fresh workout is a good place to start.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s why we\u2019re bringing you this <strong>chest &amp; triceps superset workout<\/strong>. It consists of <strong>3 supersets<\/strong>, each with <strong>2 exercises<\/strong>. Complete <strong>10-12 reps of each exercise for 4 rounds per superset<\/strong>. With <strong>60 seconds of rest between rounds and supersets<\/strong>, this workout should take around <strong>30 minutes to complete.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset 1<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell chest press<\/li>\n\n\n\n<li>Bent-over dumbbell triceps kickback<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset 2<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Chest fly<\/li>\n\n\n\n<li>Cable triceps overhead extension<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Superset 3<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dips<\/li>\n\n\n\n<li>Tricep pushdown<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ready? Let&#8217;s start September strong!<\/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\"><strong>WORKOUT SETUP<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 supersets<\/li>\n\n\n\n<li>2 exercises per superset<\/li>\n\n\n\n<li>10 to 12 reps<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>60 sec rest between rounds and supersets<\/li>\n\n\n\n<li>30 minutes total<\/li>\n\n\n\n<li>Equipment: Gym bench, dumbbells, chest fly machine, cable machine &amp; dip bar<\/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\"><strong>WORKOUT EXERCISE LIST<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">4 rounds<\/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\"><strong>Superset 1<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Dumbbell chest press<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie flat on a bench, holding a dumbbell in each hand at chest level.<\/li>\n\n\n\n<li>Feet flat on the floor, core engaged.<\/li>\n\n\n\n<li>Press the dumbbells straight up until the arms are fully extended.<\/li>\n\n\n\n<li>Lower them slowly back to the starting position.<\/li>\n\n\n\n<li>Keep wrists straight and elbows at a slight angle throughout.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; Bent-over dumbbell triceps kickback<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat.<\/li>\n\n\n\n<li>Bend your elbows to 90 degrees and keep your upper arms close to your body.<\/li>\n\n\n\n<li>Extend your arms backwards until they are almost straight, squeezing your triceps at the top.<\/li>\n\n\n\n<li>Pause briefly, then return to the starting position with control.<\/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\"><strong>Superset 2<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Chest fly<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit down and adjust the seat so the handles are chest height.<\/li>\n\n\n\n<li>Grip the handles with elbows slightly bent.<\/li>\n\n\n\n<li>Press the handles together in front of your chest in a wide arc.<\/li>\n\n\n\n<li>Squeeze your chest at the peak.<\/li>\n\n\n\n<li>Slowly return to the starting position with control.<\/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<h4 class=\"wp-block-heading\">2 &#8211; Cable triceps overhead extension<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach a rope handle to a low cable pulley and stand facing away from the machine.<\/li>\n\n\n\n<li>Hold the rope behind your head with your elbows bent and pointing forward.<\/li>\n\n\n\n<li>Engage your core and keep your torso stable.<\/li>\n\n\n\n<li>Extend your arms overhead until they are almost straight, squeezing your triceps at the top.<\/li>\n\n\n\n<li>Return to the starting position with control and 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\"><strong>Superset 3<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Dips<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n<li>Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n<li>Keep your elbows at your side, and lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n<li>Bring yourself back up without locking your elbows.<\/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<h4 class=\"wp-block-heading\">2 &#8211; Tricep pushdown<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 to 12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall facing a cable machine with a straight bar or rope attachment.<\/li>\n\n\n\n<li>Grip the bar with hands shoulder-width apart, elbows close to your sides.<\/li>\n\n\n\n<li>Push the bar down until your arms are fully extended.<\/li>\n\n\n\n<li>Pause, then slowly 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\">Chest &amp; triceps superset workout: done. Time to face your next challenge:<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">LINKS<\/p>\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 \/ chest &amp; triceps superset workout \/ 30 minutes Equipment: Gym bench, dumbbells, chest fly machine, cable machine&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"Workout of the week: 30-min chest & triceps superset workout","_seopress_titles_desc":"Try this chest & triceps superset workout to build upper-body strength, add structure to your routine, and keep your training momentum going.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"","footnotes":""},"categories":[103],"tags":[1113,1121,521,935,936,1051],"class_list":["post-58233","post","type-post","status-publish","format-standard","hentry","category-move","tag-superset-workout","tag-chest-and-triceps-workout","tag-workout-footwear","tag-workout-of-the-week","tag-wow","tag-supersets"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58233","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=58233"}],"version-history":[{"count":3,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58233\/revisions"}],"predecessor-version":[{"id":58264,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58233\/revisions\/58264"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=58233"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=58233"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=58233"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}