John Buffington

50 followers

Follow

Follow

Follow

1 saved

3

10

Chest/Triceps!🔥

#workout #fitness #chestworkout #bodybuilding #powerlifting

2025/1/18 Edited to

If you're looking to gain strength and muscle, incorporating a well-structured chest and triceps workout is key. Focus on compound movements like the Dumbbell Press, which not only targets your chest but also engages your triceps effectively. A good rule of thumb is to aim for 3-4 sets of 8-12 reps. Additionally, consider integrating isolation exercises such as tricep dips and chest flys to enhance muscle definition and size. Consistency is crucial; ensure you have a balanced diet rich in protein to support your muscle recovery and growth after each session. Stay hydrated and allow for proper rest between workouts, as recovery plays a significant role in your overall progress. By following these guidelines, you'll be on the path to achieving a stronger, well-defined upper body.

Related posts

Chest and Triceps Workout

⏰ time needed: 1 hour 1: Dumbbell Chest Press (4 x 6-8 reps) 2: Skull Crusher (4 x 6-8 reps) 3: Decline Closed Grip Chest Press (4 x 6-8 reps) 4: High Cable Chest Fly (3 x 8 reps) (3 sets): 5a: Tricep Pulldown (8-10 reps) 5b: Single Arm Tricep Extension (6-8 reps each) 6

182 likes

Chest, Triceps & Shoulders

⏰Time needed: took me 55 minutes 1: Chest Press (3 x 8-10 reps) 2: Overhead Press (3 x 8 reps) 3: Skull Crusher (3 x 8-10 reps) 3 sets: 4a: Closed Grip Chest Press (8-10 reps) 4b: Lateral Raise (8-10 reps) 3 sets: 5a: Cable Tricep Pulldown (8-10 reps) 5b: Upright Row to

22 likes

Chest and Triceps Workout

⌚️Time needed: ~50 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 6-8 reps) 3: Skull Crusher (3 x 8 reps) 4: Tricep Pulldown (4 x 8-10 reps) 5: High Chest Fly (3 x 8-10 reps) (3 sets): 6a: Alternating Chest Press (20 reps total) 6b: Single Arm Trice

54 likes

Fitness Tuesday 💪🏽 | Chest & Triceps (Dumbbells On

No machines. No shortcuts. No excuses. Just dumbbells… and discipline. 🔥 Today’s Work: Chest • Flat DB Press — 4×8–12 • Incline DB Press — 3×10–12 • DB Chest Fly — 3×10–15 • Floor DB Press — 3×8–10 Triceps • Overhead DB Extension — 3×10–12 • Skull Crushers — 3×10–12 • Close-Grip DB Press —

20 likes

Chest and Triceps Workout

1: Chest Press (3 x 10-12 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (4 x 8-10 reps) (3 sets): 6a: Alternating Chest Press (16 reps total) 6b: Single Arm Tricep Extension (8 reps each)

21 likes

Targeting Chest vs. Triceps in Pushups

This is how to adjust your hand position during push-ups to target either your chest or triceps muscles. A wider hand position will bias the chest, while a closer hand position will bias the triceps. Knowing this difference can help you decide which variation to include in your workouts!

104 likes

Chest, Triceps & Shoulders Workout

1: Chest Press (4 x 6-8 reps) 2: Arnold Press (3 x 6-8 reps) 3 sets: 3a: Incline Closed Grip Chest Press (8-10 reps) 3b: Skull Crusher (8-10 reps) 4: Incline Chest Fly (3 x 8-10 reps) 3 sets: 5a: Lateral Raise (12 reps) 5b: Tricep Pulldown (8-10 reps) 3 sets: 6a: Seate

27 likes

Chest, Triceps & Shoulders Workout 💪🏻

👏🏻Time needed: 55 minutes or less 1: Chest Press (4 x 6-8 reps) 2: Overhead Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) (3 sets): 4a: Incline Closed Grip Chest Press to Chest Fly (8 reps) 4b: Lateral Raise (10-12 reps) (3 sets): 5a: Tricep Pulldown (8-10 reps)

43 likes

Chest, shoulders & triceps for the girls❤️

If you still chose to walk around here with grandma titties & out here skipping chest then WHOOPTY DO🤣🤣🤣 .. I love a good upper body day! Workout details ⬇️ Dumbbell incline press: 3x12 Single arm dumbbell press: 3x8 each arm Superset: Arnold press 3x10 Dumbbell press 3x10 Supers

418 likes

Chest and Triceps Workout

👏🏻Time Needed: 40 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: High Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) (3 sets): 6a: Push-Up with Lift-Off (6-8 reps) 6b: Single Arm Tricep

90 likes

Chest, Triceps & Shoulders Workout 💪🏻

1: Chest Press (4 x 8-10 reps) 2: Overhead Press (4 x 8 reps) 3: Skull Crusher (4 x 10-12 reps) 3 sets: 4a: Incline Closed Grip Chest Press to Chest Fly (8 reps) 4b: EZ Bar Front Raise (8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) 6: Rear Deltoid Face Pull (3 x 10-12 reps)

36 likes

A woman sitting on a gym bench, with text overlay announcing an upper body workout focusing on chest, shoulders, and triceps.

A woman performing a barbell chest press on a flat bench in a gym, with text indicating 3 sets of 10 repetitions.

A woman from behind performing a barbell military press in a squat rack, with text indicating 3 sets of 12 repetitions.

UPPER BODY -Chest/Shoulders/Triceps

Upper body workout coming your way! Targeting chest/shoulders/triceps so look good in those tank tops;) Workout details below. Save for your next upper workout! -Barbell flat bench press 3x12 -Barbell Military press 3x12 -Cable Chest flys 3x12 -Dumbell Shoulder press 3x10 -T

219 likes

Chest Shoulders Triceps

My current push day routine. Save this and share ! #chestworkouts #shoulderworkout #tricepsworkout #pushday #pushdayworkout

45 likes

EXERCISES FOR TRICEPS

If you struggle with flabby arms and you want to understand different ways to tighten your arms up, this video is for you! #TricepExercises #GetFitwithLJ #LetsGo

707 likes

Quads . Core. Chest . Hip flexors. Biceps. Triceps

Sometimes you don’t have time so you need a movement that hits all the muscle groups. #Fitness #gymmotivation #GirlTalk

174 likes

A woman in blue workout attire stands in a gym, facing away from the camera, next to a cable machine. Overlay text reads "PUSH WORKOUT shoulders | triceps | chest," indicating the focus of the workout routine.

Two frames show a woman performing an incline dumbbell press on an inclined bench. The left frame shows the dumbbells at face level, and the right shows them pushed upwards. Text describes the exercise, sets, reps, and form cues.

Two frames show a woman performing a dumbbell shoulder press on an inclined seat. The left frame shows dumbbells at shoulder height, and the right shows them pressed overhead. Text describes the exercise, sets, reps, and form cues.

Push Workout for your shoulders, triceps, & chest

Don't skip push day! Check out this workout: Incline dumbbell press: 3 sets of 6-10 reps - Set a bench inclined about 30°- 45° - Begin with your dumbbells at face level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, over your face - Slowly bring them back down

79 likes

🔥 Chest + Triceps + Core Workout

Hot girls lift, tone, and tighten 💅🔥 Chest, triceps, and core on fire today. 1️⃣ Push-Ups – 3 sets of 10–15 2️⃣ Tricep Dips (bench or chair) – 3 sets of 12 3️⃣ Incline Chest Press (dumbbells) – 3 sets of 10 4️⃣ Tricep Kickbacks – 3 sets of 12 5️⃣ Plank Shoulder Taps – 3 sets of 30 sec 6️⃣

241 likes

Chest / Triceps / Shoulders 💪🏽

These exercises help to Tone your muscles. No they will NOT broaden the look of your back! A common misconception is that your back will look bigger after building muscle, that is false. . . . . #girlgrowth #fitgirl #throwafit #alaninu #lemon8fitness

90 likes

shoulders, chest, + triceps 💗

#gymgirl #upperbodyworkout #workoutinspo #viral #gym

120 likes

Upper body -chest/shoulders/triceps

Upperbody workout #upperbodystrength #Fitness #workoutoutroutine #leanmuscle #gymgirlie

2 likes

A woman takes a mirror selfie in a gym locker room, making a peace sign, while a Planfit workout routine for January 16, 2024, is overlaid on the left. The routine lists exercises for chest, triceps, and core, including Step Mill, Chest Press Machine, Dumbbell Bench Press, and Plank.

Workout of the Day - Chest, Triceps, Core✨

Great workout today! Is you are not using the PlanFit App, I highly recommend it! #planfitapp #chestworkout #triceps #workoutroutine #workouts #workoutsforwomen #workoutoftheday

15 likes

chest & tricep workout 🌷

chest & triceps on the menu!!! IG: nellsphysique #chestworkout #chestandtriceps #womensworkouts #workoutroutine #gym

107 likes

30-Min Chest & Triceps Burner (At Home)

Upper body strength day and we are WORKING. 10 exercises 30 sec on / 15 sec off 3 rounds All you need is dumbbells + a chair. By round 3 your triceps will be questioning your life choices… but we don’t quit here 😉 Strong arms. Strong mindset. Strong season. #chestandtriceps #upperb

22 likes

⚡ Triceps Power Move ⚡

Don’t skip triceps—they make up 2/3 of your arm size. Push past the burn and watch your arms blow up. #Triceps #ArmWorkout #GymMotivation #BiggerArms #MuscleGrowth

454 likes

A woman in a gym locker room takes a mirror selfie, flexing her arm, wearing a black sports bra, light blue leggings, and headphones. Overlayed is a Planfit workout routine for Jan 30, 2024, listing exercises like Step Mill, Chest Press, Tricep Extensions, Plank, and Dead Bug with corresponding sets.

Workout of the Day - Chest, Tris, Core

Great workout today! Don’t forget to check out the Planfit App (Link in Bio) it’s been a game changer for accountability and tracking my fitness 💪🏼 @Lemon8 Fitness #healthylifestyle2024 #workout #workoutroutine #chestworkout #tricepsworkout #workouts #gymworkout #workout

19 likes

A Planfit workout routine for February 13, 2024, is overlaid on a mirror selfie of a woman in a gym locker room. The routine lists exercises for chest, triceps, and abs, including Step Mill, Dumbbell Bench Press, Incline Dumbbell Fly, Bench Dips, Tricep Extensions, Dumbbell Kickback, Seated Knee Up, Standing Bicycle, and Plank.

Workout of the Day - Chest & Triceps 🤌

There is actually more to this workout. A whole circuit of abs, but they wouldn’t fit on the graphic. I love my Planfit app! Have you downloaded it yet? If not, there is a link in my bio, it’ll take you straight there and they will know from who it’s coming from. @Lemon8 Fitness #healt

8 likes

Two black dumbbells with silver handles are shown on a speckled gym floor. Text overlays read "That Girl" at the top and "CHEST & TRI" at the bottom, indicating a chest and triceps workout.

Did a quick workout since I was in a hurry but I’m super sore! Love to see it😎 #chestandtriceps #workout #gym #easyworkout #gymgirly

44 likes

A push day should grow chest, delts, and triceps

Heavy presses first, isolation work after, and enough volume to actually progress. Save this post for your next push day. #gym #workoutroutine #gymmotivation #viral

116 likes

Day 2: chest and triceps

Day 2 is in the books!! 🤍🤍 Today was honestly…. not what I expected. I need to tweak this workout a little. Also, this workout was hard but I feel like I could have done more. As a small person it was just hard to burn calories. If you have any advice on that or am I just in my head? Also, I didn’t

0 likes

Upper body -chest/shoulders/biceps/triceps

Push, pull, repeat. Upper body gains in progress! #pulluptips #chestday #bicepsandtriceps #workout #gymmotivation

2 likes

Biceps, Triceps and Back

Grab your 12/15 lb dumbbells and kettlebells and let’s build upper-body power! This session hits your arms and back with controlled reps and solid form. We’re working 12–15 reps or 50 seconds, 4 rounds, and focusing on strength, muscle endurance, and definition. Perfect for anyone looking to tone t

374 likes

20-Minute Push Day: Chest, Shoulders & Triceps 🔥

This upper body push workout is pulled straight from my 40-minute training session — and yes, my arms are still shaking as I edit this 😅 Format: 4 Rounds • 45s Work • 15s Rest • 45s Rest after 4 rounds (~20 mins) Moves: 1. Chest Press 2. Chest Flies 3. Shoulder P

2 likes

A woman in a white sports bra and black shorts takes a mirror selfie in a gym, holding a light purple phone. Text overlay reads 'CHEST & TRICEPS workout' and 'lemon8 @kcardeso', indicating a workout post.

BEGINNER CHEST & TRICEPS 👀

summer body in progress... #embracevulnerability #springbreak #travelwithme2024 #Lemon8Diary #fashionfinds #beautyfinds #shareyourthoughts #helpmechoose

18 likes

💪 15-Min Chest & Triceps Sculpt Workout

Want to strengthen your chest and triceps without spending an hour in the gym? This quick upper body workout gets the job done in just 15 minutes! 🔥 2 Supersets 🔥 45 sec work / 15 sec rest 🔥 3 Rounds 🔥 30 sec rest between supersets Superset 1 ✔️ Chest Press ✔️ Chest Fly Hold (3-second ho

4 likes

🔥 Quick Chest + Triceps Push Day

A no-fluff, all-burn upper body routine. 6 moves • 30/15 intervals • 3 rounds. Perfect for building chest and tricep strength from home. Save for later or add to your next workout week! 💪 #chestandtris #upperbodyworkouts #pushdayworkout #fitfromhome #quickworkout

6 likes

Chest and Triceps

#chestworkouts #tricepsday #tricepsworkout #pushday #chestandtriceps

13 likes

Chest Shoulders & Triceps

⭐️3 Tips to change physique: 1. Track your calories. More importantly macro and micro nutrients. 2. Progressive overload and make sure you’re keeping track of your daily wins at the gym. 3. Prioritize rest and recovery.

3 likes

Upper Body Push — Chest, Shoulders & Triceps 💦🫶🏼💪🏼

#strongupperbody #workout 🏋️ #gym #gymgirl #chestworkout #shoulderworkout #tricepsworkout #abs #pushdayworkout

8 likes

upper body workout (shoulders / triceps / chest)

Already uploaded the photo version but wanted to post a video version of yesterdays upper body push focused workout incase anybody needed an example of how to do the exercises!! (I only included 1 chest workout because I do not really work my chest that much) #armexercises #tricepsworkout

27 likes

See more