Best Chest: Making Gains on Chest and Tricep Day

Yes, it’s that time of the week and you’re looking for a new challenge in the weight room. When you’re targeting your Chest and Triceps in the same day, be sure to avoid the biggest mistake that is responsible for the fact that you can’t make gains.

Whenever you exercise your chest, you will inevitably use either your triceps or biceps; I like to think of the relationship in a major-minor sort of way. So, the major focus of a bench press is your pectorals, and the minor focus would be your triceps. If you really want to work your chest and your triceps past their limitations, you need to utilize chest exercises that don’t minor in triceps. If you try to superset a bench press and tricep extensions, your triceps will fail you on the bench before your chest does. Although your triceps would get a great workout, your chest will unfortunately live another day without progression!

Keeping that in mind, variations on the Chest Fly are now your best friend. This includes dumbbell flys, cable crossovers, kettlebell flys, pullovers, and so on. Since Chest Flys favor support from your biceps, each exercise for your pecs can and will destroy just that while preserving your Triceps for their own exercise.

And so, I offer you a workout that puts my words into action. It’s a workout of supersets, aimed at keeping the intensity as high as possible. Given that you won’t be working out your chest and triceps in the same lift, rest time between sets are minimal at best. If you are giving the workout everything you’ve got, you should be in and out of the gym in less than 30 minutes!

Exercise – 3 cycles of supersets

1a. Incline Cable Crossovers
Superset with
1b. Rope Pulldown

2a. Decline Dumbbell Flys
Superset with
2b. Overhead Tricep Extensions

3a. Dumbbell Pullovers
Superset with
3b. Skull-crushers

4a. Flat Bench Flys
Superset with
4b. Underhand-grip Cable Extensions

5a. Dips
Superset with
5b. Close Grip Bench
*Burnout sets

The fifth and final superset is to just annihilate whatever is left of your muscles. And yes, I consciously mixed the triceps into the chest exercises to render your upper body not incapable of functioning.

Happy lifting.


About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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