Bodybuilding - Chest and Triceps Workout
This is one of the classic big-muscle / small-muscle workouts I ran for years while training from home.
Because this was a home workout, most of the work is dumbbell-based: simple equipment, repeatable setup, and enough range of motion to train hard without needing a full gym.
The idea is simple: start with the bigger chest presses and fly variations while fresh, then finish with triceps isolation and bodyweight work. Keep the reps controlled, add weight only when the last set still looks clean, and rest 60-90 seconds between most sets.
The Workout
| Muscle | Exercise | Reps & Sets |
|---|---|---|
| Chest | Dumbbell Bench Press | 4 x (15, 13, 12, 10) |
| Chest | Dumbbell Incline Bench Press | 4 x (15, 13, 12, 10) |
| Chest | Dumbbell Chest Fly | 4 x (15, 13, 12, 10) |
| Chest | Dumbbell Incline Chest Fly | 4 x (15, 13, 12, 10) |
| Chest | Hex Press | 3 x (15, 12, 10) |
| Triceps | Dumbbell Skull Crusher | 4 x (15, 13, 12, 10) |
| Triceps | Dumbbell Overhead Triceps Extension | 4 x (15, 13, 12, 10) |
| Triceps | Bench Dips | 3 x (15, 13, 12) |
| Triceps | Diamond Push-ups | 3 x 10 |
Notes
- For presses, use a full range of motion without bouncing at the bottom.
- For fly movements, keep a soft bend in the elbow and think stretch first, weight second.
- If diamond push-ups fall apart after triceps work, do them from the knees and keep the elbows tucked.
- When every set feels clean, move up slightly in dumbbell weight the next session.
Reference
Most exercises in the table link directly to their MuscleWiki demo page. Hex Press is left unlinked because I could not verify a working MuscleWiki page for it.