How can I build my chest and triceps at home?

How can I build my chest and triceps at home?

Home Chest and Triceps Workout

1. Elevated Push Ups – kick off with 15 reps.
2. Triceps (and Front & Mid Delts) Dips – drag your back along the edge of the chair seat. Get 12 to 15 of these.
3. Floor Push Ups (chest and triceps engaged) – hands shoulder-width apart for 12 – 15 reps.
4. Wide Push Ups – get what you can to failure.

How can I train my chest and shoulders at home?

Top 10 Home Chest Workouts

1. Standard Push-ups. It’s an oldie, but a goodie.
2. Slightly Easier Push-ups. Bear with us, push-ups are going to be a consistent theme in this piece, but trust us, it’s worth it.
3. Decline Push-ups.
4. Plyometric Push-ups.
5. Wide Push-ups.
6. Diamond Push-ups.
7. Shuffle Push-ups.
8. One-leg Push-ups.

What is a good chest shoulder and tricep workout?

THE WORKOUT – Chest, Shoulders, and Triceps

1. Barbell Chest Press. Sets: 4 Reps: 12, 12, 10, 10 Rest: 90 seconds.
2. Dumbbell Incline Press.
3. Standing Dumbbell Lateral Raise.
4. Seated Dumbbell Front Raise.
5. Body-weight Dips.
6. Dumbbell Decline Bench Skullcrushers.
7. Hanging Leg Raise.
8. Flat Bench Hip Thrust.

How do you do a 4 day split workout?

4-day Split Workout Routines

1. Monday: Chest/Triceps. Tuesday: Back/Biceps. Wednesday: Off. Thursday: Legs. Friday: Shoulders/Arms/Abs.
2. Monday: Chest/Triceps. Tuesday: Back/Biceps. Wednesday: Off. Thursday: Legs/Abs. Friday: Shoulders/Arms.
3. Monday: Back/Biceps. Tuesday: Chest/Triceps. Wednesday: Off. Thursday: Legs.

What exercises work your chest and triceps?

10 Chest & Triceps Exercises for Huge Gains in Mass

1. Incline Dumbbell Fly.
2. Dead-Stop Incline Barbell Press.
3. Dumbbell Skull Crushers.
4. Overhead Tricep Extension.
5. Tricep Extension Machine.
6. Close Grip Cable Press.
7. Single Arm Tricep Extension.
8. Oblique Twist.

How can I make abs at home?

Do 3 rounds of the following:

1. 20 Lying Bicycle Crunches With Overhead Dumbbell (hold the weight just off the ground, but don’t let it touch)
2. 10 Pushups.
3. 1-minute Side Plank.
4. 20 Supermans.
5. Side Plank With 15 Dumbbell Flyes (each side)
6. Forearm Plank Series: Hold a plank for 15 seconds in each position: – Forearm plank.

How can I build my inner chest at home?

8 Best Inner-Chest Exercises to Build a Massive Chest

1. Dumbbell Flyes. Lie down on a flat bench with weights in your hands.
2. Diamond Push-Ups. Begin in a push-up position with a narrow grip.
3. Hybrid Flye-Press Combo.
4. Cable Crossover.
5. Single Arm Chest Fly.
6. Plate Press.
7. Hex Press.
8. Low Cable Fly.

What are the best dumbbell exercises for chest and triceps?

Dumbbell Exercises for Chest and Triceps 1 Dumbbell Flyes. This is a standard dumbbell flye exercise but there are some ways to make this target your pecs more. 2 Dumbbell Press. Dumbbell press is an excellent chest-building exercise. 3 Unilateral Dumbbell Press. 4 Lying Tricep Extensions. 5 Overhead Single-Arm Tricep Extensions.

Can you train chest and triceps together?

Training chest and triceps together is almost like a spiritual experience. These muscles work in perfect unison when trained in the same workout. But can you get a good chest and triceps workout at home?

What is the best chest workout to build muscle?

Dumbbell press is an excellent chest-building exercise. It’s basic, but remember, you’re also ending with concentrated reps for dumbbell press. If you want to take your chest workout to the next level, do unilateral dumbbell press. This is going to build more muscle because you’re keeping constant tension on your pecs throughout the entire set.

How to do a triceps pushdown?

When the triceps can’t go back anymore, you will power your arms up so that the elbows go vertical. You will then let the momentum you just created explode into elbow extension; thus, allowing you to use a heavier weight. Like the cable puller chest flies, the triceps pushdown can be done with a range of implements.