A Great Chest and Tricep Workout in 45 Minutes - CalorieBee - Diet & Exercise
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A Great Chest and Tricep Workout in 45 Minutes

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Don't have time to spend hours in the gym? Not many of us do. But this quick, 45-minute workout and a high-protein diet will help you get big pecs and toned triceps in no time.

Most people who are first getting into resistance training will spend all day in the gym, working out their biceps and trying to get ripped abs. What they don't understand is that any kind of resistance training is great for fat loss, but by focusing on your biceps your arms will get bigger much more slowly than by training your triceps. This is partly because your triceps make up 2/3 of your upper arm.

The chest and triceps are two of the muscles we use most every day. They are both "push" muscles. Whether you want to bulk up or just get in shape, exercising these two muscles is always a good idea.

So with no further delay, onto the workout!

Chest and Tricep Workout: Exercises 1 - 3

Exercise One

The idea behind this chest and tricep workout is to blitz the muscles with compound exercises and then shred them with isolation exercises so that they are rebuilt even stronger. All in only 45 minutes.

Wide Grip Barbell Bench Press

How to perform this exercise:

  • Lie supine on the bench. Dismount the barbell from rack over upper chest, using a wide, oblique, overhand grip.

Execution:

  • Lower weight to mid-chest. Press bar upward until arms are extended. Repeat.

Sets and Reps: (Take a two minute break between sets)

  • Set 1: 6 repetitions - 70% of 1 rep maximum
  • Set 2: 6 repetitions - 80% of 1 rep maximum
  • Set 3: 6 repetitions - 80% of 1 rep maximum
  • Set 4: 6 repetitions - 70% of 1 rep maximum

Exercise Two

Incline Dumbell Bench Press

How to perform this exercise:

  • Sit down on incline bench with dumbbells resting on lower thigh.
  • Kick weights to shoulders and lean back.
  • Position dumbbells to sides of chest with upper arm under each dumbbell.

Execution:

  • Press dumbbells up with elbows to sides until arms are extended.
  • Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder.
  • Repeat.

Sets and reps: Take a two minute break between sets.

  1. Set 1: 10 repetitions - 60% of 1 rep maximum
  2. Set 2: 6 repetitions - 80% of 1 rep maximum
  3. Set 3: 6 repetitions - 80% of 1 rep maximum
  4. Set 4: 6 repetitions - 80% of 1 rep maximum

Exercise Three

Decline Cable Crossovers

How to perform this exercise:

  • Grasp two opposing high-pulley dumbbell attachments.
  • Stand with pulleys to each side.
  • Bend over slightly by flexing hips and knees.
  • Bend elbows slightly and internally rotate shoulders so elbows are back initially.

Execution:

  • Bring cable attachments together in hugging motion with elbows in fixed position. Keep shoulders internally rotated so elbows are pointed upward at top and out to sides at bottom.
  • Return to starting position until chest muscles are stretched.
  • Repeat.

Sets and reps: Take a 1.5 minute break between sets.

  1. Set 1: 8 repetitions - 70% of 1 rep maximum
  2. Set 2: 6 repetitions - 80% of 1 rep maximum
  3. Set 3: 6 repetitions - 80% of 1 rep maximum
  4. Set 4: 6 repetitions - 70% of 1 rep maximum

Chest and Tricep Workout: Exercises 4 & 5

The triceps brachia muscles seen from behind.

The triceps brachia muscles seen from behind.

Exercise Four

Tricep Dips

How to perform this exercise:

  • Mount shoulder width dip bar, arms straight with shoulders above hands. Keep hips straight.
  • Note: Some dip bars allow for varied hand widths, narrower at one end and wider at the opposite end. The Cybex assisted dip machine, for example, allows for grip-width adjustment by turning one or both handles in or out. The ideal width will depend upon one's size (ie: shoulder width) as well as intended target muscle group desired to emphasize.

Execution:

  • Lower body until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.

Sets and reps: Take a two-minute break between each set.

  1. Set 1: 8 Repetitions
  2. Set 2: 8 Repetitions
  3. Set 3: 8 Repetitions
  4. Set 4: 6 Repetitions

Exercise Five

Overhead Rope Tricep Extension

How to perform this exercise:

  • Attach a rope to a high pulley.
  • Face away from the pulley machine bent slightly forward with your back in a natural arch.
  • Keeping your upper arms steady, push the rope forward in front of your face by straightening your arms.
  • As your elbows begin to straighten, twist your forearms a little. (this will intensify the workout)
  • Do not lock your elbows.
  • Slowly return to the starting position.

Sets and reps: Take a two-minute break between each set.

  1. Set 1: 8 repetitions - 70% of 1 rep maximum
  2. Set 2: 6 repetitions - 80% of 1 rep maximum
  3. Set 3: 6 repetitions - 80% of 1 rep maximum
  4. Set 4: 6 repetitions - 80% of 1 rep maximum

Follow Up With Protein!

And that's it—a tough, yet effective chest and tricep workout in under 45 minutes. Follow this up with a reasonable dose of protein and you'll find getting the results you want is easier than you think.

Your Turn to Vote!

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

Comments

dna1409 on August 28, 2014:

what is meant by xx% of repetition?

Jared on December 23, 2013:

Great workout. gonna try it tonight

Stan Murphy from Kansas on July 22, 2013:

Really good stuff! You mentioned that it is tough and you were correct, but if you do the work, patience does pay off. Thanks for posting!

Tommy on July 01, 2013:

2 minutes between each INDIVIDUAL set?

Ac on January 04, 2012:

Nice work out..I will try it today but add one more tricep

jeremy spedgcoff on December 08, 2010:

chest and tries are one of my favorate workouts. great information, very usefull

Swagg on December 06, 2010:

Good work out would deffitely add a incline to that for the upper chest

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