The Ultimate Chest and Tricep Workout Routine for Muscle Building

Do you want to increase muscle mass and not see results with other internet routines? With this chest and triceps workout routine, in just 2 months you can see results just by following this great routine focused exclusively on muscle mass development.

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Upper body workout for chest and triceps to gain muscle mass

Chest Workout Cable & Dumbbell & Barbell

Tricep Workout Bodyweight & Dumbbell & Barbell

Effective chest and triceps workout with detailed instructions

This workot routine is aimed at muscle gain for the chest and triceps muscle groups. To achieve a deeper increase in muscle mass, we should follow these steps when performing the routine:

How many days to perform a workout routine?

• The days will depend on the sets we want or are able to perform during the week. If our goal is to do 15 sets per muscle group per week, then we can divide the workout into 2 days, doing 7 sets on one day and 8 sets on the next day for that muscle group. It doesn't matter how you divide it, what matters is that you reach 10 to 20 sets per week for each muscle group.

What is a training set?

A training set is the number of times you repeat an exercise. For a hypertrophic goal, which is muscle gain, it is necessary to perform a minimum of 10 weekly sets per muscle group and a maximum of 20 weekly sets.

What are repetitions? How many repetitions to perform in training?

A repetition is the number of times we perform a movement of an exercise. For example, in bench press, lifting the barbell once is considered one repetition. Depending on our muscle or strength goals, we may be interested in performing a higher or lower number of repetitions.

• In each set, perform 6 to 10 repetitions, giving our maximum effort near muscular failure without reaching it, except in exceptional cases. If we can perform more than 10 repetitions, we execute them until near failure, but that would mean we should have increased the weight.

Dropsets:

• For this routine, I recommend doing a dropset at the end of the workout. That is, if we do 20 total sets for chest and triceps in one day, then 3 sets of those 20 will be replaced by a dropset for chest or triceps. Ideally, we should do a dropset for each muscle group per week.

Training progression:

• The training should focus on progressive overload. To achieve this, we have two alternatives for proper training: increasing the weight in each set or starting with the maximum weight and reducing it. The best alternative for muscle mass gain is to start with the maximum weight and reduce it since it meets the 6-10 repetitions per set criterion. However, if we decide to increase the weight per set, we must push ourselves to the true limit of our body for all repetitions. Dropping weight from more to less is simpler because with few repetitions, you overload yourself. However, from less to more, you have to increase your repetitions until you reach true overload.

Perfect Your Technique: Tips for Proper Form in Chest and Triceps Exercises

Tips for executing good technique and maximizing muscle gain for each exercise:

Barbell Bench Press - We will prepare by making a slight arch in the lumbar area, placing our feet firmly, and retracting our scapulae correctly. Now we will take the bar and lower it in a controlled manner, touching or brushing the chest and holding the bar for one or two seconds, then quickly raising the bar and holding it at the top for one or two seconds, creating tension in the chest muscles.

Dumbbell Incline Bench Press on a 30-degree bench - To avoid discomfort in the back when lifting weights, use your legs to create momentum and lift the weights onto your chest. Then retract your scapulae properly to begin the exercise. Raise the weights up with your arms at an angle that does not create discomfort in the shoulders. It is important that they are not completely horizontal. Once the weights are raised, keep them close and almost touching, hold for one or two seconds with tension, then lower them in a controlled manner and hold for one or two seconds with tension, making the maximum range of motion for the chest, leaving the weights at around 90 degrees with your arms.

Low Pulley Crossover - As the name suggests, the pulleys should be as low as possible. Prepare with a scapular retraction, cross your chest to the maximum, and raise the pulleys up to the chest area, touching one pulley with the other. Hold for one or two seconds to create tension in the chest, then lower in a controlled manner and hold for one or two seconds with tension, and repeat the technique until you achieve your goals.

Cable Skullcrusher - We will need a rope that we will hold on each side. Prepare with a scapular retraction and push the rope over your head to make the maximum triceps movement. Hold for one or two seconds with tension and control the movement so that the rope is behind your ears and above them. Hold for one or two seconds with tension and continue with the exercise.

Parallel Bar Dips - Prepare with a scapular retraction to maintain proper posture during the exercise. Lower from the parallel bars in a controlled manner, maintaining the posture and making the maximum range of motion, that is, as low as you can go. Hold for one or two seconds with tension and raise quickly and controlled, maintaining maximum tension with the triceps. To feel the muscle more, push your hands towards the parallel bars.

Barbell Skullcrusher on EZ bar - For this exercise, we will need to have impeccable technique because it can cause injury to the elbow area. There are two ways to do it, with the bar above the forehead or outside the head range. In both cases, we need to prepare with a scapular retraction, raise the EZ bar while keeping the elbows in place, and stretch the triceps to the maximum range of motion. Hold for one or two seconds with tension and then lower the bar in a controlled manner, holding for one or two seconds with tension, and continue with the exercise.

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