The Benefits of Training Chest And Triceps Together

Is it good to Train chest and triceps together?

You’ve probably wondered whether it’s possible to work your chest and triceps in a single workout. The good news is yes, you can absolutely do it.

In fact, pairing chest and triceps exercises together in one workout is an efficient way to strengthen your upper body. The chest and triceps are closely connected, so exercises that target one area often engage the other as well.

Why not take advantage of that synergy and knock out two muscle groups at once? A combined chest and triceps workout is perfect for those days when you’re short on time but still want an effective strength training session.

The key is to choose exercises that maximize the work for both chest and triceps. With the right combo of presses, flies, dips and extensions in a single workout, you’ll be feeling the pump in your pecs and tris in no time.

Is It Good to Train Chest and Triceps Together?

Absolutely, Training your chest and triceps together in one workout is an efficient way to work these related muscle groups.

Your triceps assist your chest muscles during exercises like the bench press, so hitting them together makes sense. Focusing on compound exercises that target both areas, like dips or close-grip bench presses, allows you to maximize your time.

You’ll fatigue your muscles faster, spurring greater gains. A combined chest and triceps workout also allows for shorter rest periods between exercises since you’re alternating muscle groups. This boosts your heart rate and increases intensity.

Just be sure to start with your chest work first when your triceps are still fresh. With the right exercises and adequate protein to build muscle, training your chest and triceps together can lead to powerful gains and a stronger, well-defined upper body. Why not give it a try?

Benefits of Combining Chest and Triceps Exercises

Working your chest and triceps together is a smart move, you’ll save time.

Combining chest and triceps exercises into one workout means you can accomplish more in less time. Instead of doing two separate workouts, you’re maximizing your gym time by working multiple muscle groups at once.

When you work chest and triceps together, you’re able to push both areas to their max. This boosts your strength and endurance, and ultimately leads to better muscle gain. Your pecs and tris will be burning by the end, but that just means you’re getting an even better workout.

Doing supersets – like bench press immediately followed by triceps dips – allows you to work your muscles harder with little rest in between. This spikes your heart rate and increases the challenge, which is key for building muscle.

Less boredom. Combining chest and triceps exercises makes your workout more interesting and fun. Instead of doing the same exercises over and over, you’re switching it up and challenging your body in new ways. This helps prevent plateaus and keeps you engaged so you can push through more productive workouts.

Overall, working your chest and triceps together in one power- packed workout is an efficient and effective strategy. You’ll build strength, blast fat, and sculpt your upper body into a masterpiece. The results will speak for themselves!

Best Exercises to Target Both Muscle Groups

The best exercises to work your chest and triceps together are:

Bench Press

bench press an exercise for chest and triceps

A conventional exercise which targets at once your chest and triceps is bench press. Assume a supine position on a level bench while grasping a barbell. Remove the bar from the rack and lift it up overhead in a overhand grip position across your chest. 

Now lower the bar slowly on control till just above your chest. Straighten your arms and squeeze the chest to push the bar up again. Go for 3 of 8-12 reps.

Incline Bench Press

The incline bench press is another type of bench press which emphasizes more on the upper parts of your chest. Set a standard bench at an angle between 30 to 45 degrees. 

Now lie on the bench and raise up the bar above the chest level. Push back up, lowering the bar to upper portion of chest. Inclined angle for more effective upper chest activation. Do it thrice for ten to fifteen reps per set.

Triceps Dips

tricep dips target our triceps
This workout is for triceps.

The triceps dip is an effective workout which targets the triceps muscle, with a complete range of motion movement. Position your hands behind you while moving your buttock away from a chair or desk and slide forward until it comes down. 

Keep your back straight, bend your knees, lower down your body with control, till your elbows become 90 degrees. Retracts upward by extending its hands and straights arms. 

Take care not to flare elbows out or hyper-extend at the top. Shoot at approximately two to three (2-3) sets comprised of twelve to twenty (12-20 reps) repetitions.

By combining chest and triceps exercises in your workout, you’ll be hitting both muscle groups efficiently.

Be sure to start light, focus on good form and gradually build up the weight and difficulty over time as your muscles adapt. Mix up the exercises to keep your workouts interesting and continue making progress.

Chest and Triceps Workout

Now that you know chest and triceps can be worked together, here’s a workout routine for you to try.

Barbell Bench Press

Bench press is one of these traditional exercises for working your chest, shoulders, as well as your triceps muscles. Ensure that you lie down on a bench, in the supine position and your feet should be placed flat on the ground. 

Keeping a barbell over your chest, use your hands that are slightly bigger than shoulders width apart. Lower the bar so that it is in line with your chest and then press it up again. Use three sets of eight to twelve repetitions.

Incline Dumbbell Bench Press

Your upper chest muscles are particularly worked in the incline bench press. Place a bench at a 30-degree angle and lay down, holding two dumbbells next to your shoulders. 

Lift the weights vertically behind you while your head is above the weights, and take it out overhead with straight elbows. Slowly return to the beginning position. Do at least 10-15 repetitions for each set, complete 3 sets.

Chest Flys

chest flys exercise also target chest and triceps

Take a pair of dumbbells and get on a flat bench on your back with flat feet on the ground. Extend your arms over your chest holding a weight in each hand with palms facing each other. 

Bend your elbows slightly and then gradually lift your hands outwards, in an arc motion, and hold them when the stretch occurs at your chest. Return back to the starting point and complete one rep. Try to do about 2-3 sets with 12-20 reps each.

Triceps Dips

Triceps dips work on the muscles at the back of your arms. Keep your feet firmly on the ground. Place your hand on a bench or a chair in front of you and bend forward until your butt leaves its edge. 

Keep your knees on the floor while bending your elbows. Lower down your body towards the floor until your upper arms become parallel to the floor. Straighten your arms and come back to the starting point. Perform 10 – 20 reps with full effort and complete 2 – 3 sets.

Triceps Workout Tips for Maximizing Your Chest Day

When working your chest and triceps in one workout, keep these tips in mind to maximize your triceps gains: Use Multi-Joint Exercises First Focus on exercises that work both the chest and triceps, like bench presses, incline presses, and dips.

Do these first in your workout while your muscles are fresh. Save isolation exercises that only work one muscle around for the end.

Push Yourself on Triceps Extensions

Once you finish with your multi-jointed presses proceed with overhead triceps extensions, triceps kickbacks, and triceps pulldowns. 

The recommended weight should be one with which you will get fatigue after performing the target reps. Here, push yourself in triceps extensions as they target directly triceps.

Related: V Bar Triceps Workouts For Powerful Arms

Include Chest Flies

In addition to presses, also do chest flies with dumbbells or cables. Chest flies focus on your pecs and provide chest stimulation without much triceps involvement. This allows your triceps to rest briefly before the next exercise.

Superset Chest and Triceps

One of the most effective ways to train chest and triceps together is by performing supersets. A superset is when you do two exercises back-to-back without resting in between.

For example, do a set of barbell bench presses followed immediately by overhead triceps extensions. The triceps extensions further exhaust your triceps after the bench press. This maximizes the work done in a short period of time.

Rest When Needed

Though working chest and triceps together, be sure to rest when needed. Rest 1-2 minutes between supersets and heavier exercises.

Staying in the target rep range and using appropriate weights will ensure you adequately work your muscles without overtraining. Listen to your body and rest if you feel very fatigued.

With these useful tips, you can work your chest and triceps together in one power-packed workout and achieve maximum results from your time at the gym. Stay focused, push yourself and get ready to build strong, defined muscles!

Can You Do Chest and Triceps on a Same Day?

Absolutely, you can work your chest and triceps in the same workout. In fact, it’s quite common and efficient to combine exercises targeting similar muscle groups.

Your chest and triceps are both involved in pushing movements, so they complement each other well in a workout.

Modify Weights

When doing a combined chest and triceps workout, you may need to lower the weight for certain exercises to account for fatigue. Your triceps assist in chest exercises, so they’ll already be worked before you start triceps-focused moves.

Make sure to warm up, start with your chest exercises first, then move on to triceps. You can then finish with higher rep, lower weight finisher exercises for both muscle groups.

Training chest and triceps together in an efficient workout is absolutely possible and effective. Be sure to focus on compound exercises, incorporate supersets when you can, stay in the lower rep ranges for most exercises, and modify weights as needed to maximize your efforts.

Your pecs and triceps will be pumped in no time!


Is it OK to do chest and triceps on the same day?
Definitely. Your pushing days should focus on the muscles of your chest, shoulders and triceps; pulling days on your back and biceps; and lower days on movements such as squats, deadlifts and lunges for those legs.

Should I do triceps or chest first?
Also, simply arrange your workout in a way that those other pushing muscles are completed after your chest session, never before. So, it’s “chest and shoulders,” not “shoulders and chest.” And if you train triceps on the same day, you work chest, it’s always chest, then triceps.

Is it better to train chest with triceps or biceps?
Biceps, however, may have a much more appealing “look” when you achieve a bodybuilding look for your arms. I would 100% recommend working triceps with chest first, not only will it slim down your arms and the fat around it, but it will also give you stability you need to work on biceps.

What muscles should you not train together?
Follow our tips for a great, effective training session! One of the biggest mistakes made by gym goers is training two big muscle groups in the same training session. Combining leg and back exercises, for example, requires a lot of energy and puts pressure on the nervous system.

Why is Monday chest day?
Why the first day in the working week is International Chest Day. 1. It gets a large muscle group out of the way early in the week. Unless you trained over the weekend, Monday is often the start of a new training cycle and starting your week with a larger body part can be a great idea.

Are triceps stronger than chest?
The pectoral muscles are bigger and typically produce dramatically more force than the triceps; however, this can be heavily influenced by palmer grip width.

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