Specialized Variation · Certified Routineintermediate~60 Mins Duration
Chest and Tricep Workout at the Gym
Synergistic chest and tricep push workout. Maximize horizontal pressing before burning out the triceps.
Summary of the Chest and Tricep Workout at the Gym
Because pressing exercises naturally engage the triceps, combining chest and triceps in one session allows 72 hours of complete recovery before your next push session.
Chest and Tricep Workout at the Gym Target Anatomy
Primary recruitment pattern for this specialized Chest variation.
Primary (chest)
Anterior (Front View)
● Primary Target ViewPosterior (Back View)
Secondary / Stabilizer ViewAnatomical PlaneTransverse Plane
Primary KinesiologyHorizontal Adduction
Biomechanical VectorMedial converging force towards the sternum
Active Anatomy:Primary: chest
Chest and Tricep Workout at the Gym Exercise Breakdown
5 Targeted Exercises| # | Exercise Name | Sets | Reps | Rest | Biomechanical Cue |
|---|---|---|---|---|---|
| 1 | Barbell Flat Bench Press | 4 | 6–8 | 2 mins | Heavy compound foundation. |
| 2 | Incline Dumbbell Press | 3 | 8–10 | 90s | Clavicular upper chest focus. |
| 3 | Close-Grip Bench Press | 3 | 8–10 | 90s | Shoulder-width grip overloading triceps. |
| 4 | Cable Triceps Rope Pushdown | 3 | 12–15 | 60s | Spread rope apart at bottom. |
| 5 | Overhead Cable Triceps Extension | 3 | 10–12 | 60s | Long head stretch behind head. |
Biomechanical Safety & Injury Warning
Always train heavy chest compounds first while triceps are fresh; fatigued triceps compromise bench press stability.
Related Chest Workout Variations
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards