4 Simple Chest And Tricep Workout For Beginners

Every man loves the day when chest and triceps are on the workouts menu. Well when it comes to the actual workout, there are lot of options and variations available based on the different strength levels.

 

Today in this short article we are going to show you 4 simple, easy to do, yet effective chest and triceps workout for beginners that can be performed from the comfort of a living room. All you need is a pair of dumbbell, that’s it. So without further ado, let’s begin.

 In this short article we will be working on your chest and triceps. 

 

 This is primarily a strength workout which will help you gain lean muscle mass. 

 

 You will be doing 

 

   * 12 REPS of double arm chest press to strengthen your chest.

      Double arm movement will also ensure more stability and engagement of your core.

 

   * 15 reps of standing triceps extension, which will isolate your triceps and activate your core. 

 

   * 10 reps of Straight Arm Pull-Over for stronger chest.

 

Workout focus : Chest, triceps

#1 Double Arm Chest Press

This exercise targets your upper body pushing muscles, the triceps, pectoral and deltoid.

It helps in developing muscle endurance, strength and stability of the shoulder joint.

Step By Step Instructions :

 
Back resting on the floor, elbow slightly below the shoulder level, feet folded close to the hips, shoulder width apart.
 
Dumbbell held in one hand, forearm directly under the dumbbell, push the dumbbell up extending the elbow fully, repeat the movement.

Change to alternate hand after 12 reputations and continue.

#2 Standing Tricep Extension

The standing triceps extension works all three heads of the triceps. It is a great way to build strength and muscle endurance in the arm.

 

Step By Step Instructions :

 

Stand upright with feet shoulder width apart.

 

hold the dumbbell in both hands behind the neck and upper arm parallel to the head.

Raise the dumbbell overhead keeping upper arm fixed and hinging from the elbow. Keep the abdomen tight. 

#3 Straight Arm Pull-Over

Step By Step Instructions :

 

Lie down on a bench, making an arch (your lower back should not touch the surface of the bench) in your lower back. 


 


Hold the dumbbell with both the hands straight over your chest at arms length. 


 


Both palms pressing the dumbbell from both sides. This is your starting position


 


Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.


Now without bending your arm, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.


 


Return back to the initial position under control without bending your arm and exhale as you perform this movement.


 


Keep repeating the movement for the prescribed number of reputation.

#4 Bent Over Tricep Kickback

Tricep Kickback is one of the most effective tricep workout that works directly on the long head of you tricep. And with the bent over position, you work against the gravity while getting the full range of motion. Which helps you in getting a really good stretch on your tricep muscle.

 

Step By Step Instructions : 

 

Slightly hinge forward, keeping you back straight, row the dumbbell in to postion, elbow pointing slightly above your back.

 

Now extend the elbows slowly while flexing the triceps. Exhale as you extend the dumbbell behind your body and flex the tricep.

Inhale while slowly bringing the dumbbell back to the starting position and repeat for the desired number of repetitions.

Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on google
Google+