🏋️ Chest and Tricep Workout for Mass: Ultimate Guide for Muscle Growth
If you’re aiming to build a big, aesthetic upper body, combining chest and triceps in the same workout is one of the smartest and most effective approaches. These two muscle groups work together in most pushing movements, allowing you to hit them hard in a single session while maximizing recovery days.
Why Train Chest and Triceps Together?
When you perform chest exercises like the bench press, your triceps are already being activated as secondary movers. That means combining them in one session increases training efficiency and enhances muscle activation.
- Boosts training volume in less time
- Easier to split your weekly program (e.g., Push/Pull/Legs)
- Allows focused recovery days for back, legs, and shoulders
Best Chest Exercises for Mass
| Exercise | Focus |
|---|---|
| Barbell Bench Press | Overall chest & power |
| Incline Dumbbell Press | Upper chest thickness |
| Chest Dips | Lower chest + triceps |
| Cable Flys | Chest isolation & pump |
| Push-Ups (Weighted) | Functional strength |
Top Tricep Builders
| Exercise | Focus |
|---|---|
| Close-Grip Bench Press | All heads (esp. long head) |
| Skull Crushers | Long head + stretch motion |
| Triceps Rope Pushdowns | Lateral head isolation |
| Overhead Dumbbell Extensions | Long head full range |
| Diamond Push-Ups | Bodyweight finisher |
Sample Workouts
Beginner Chest & Triceps Workout
- Barbell Bench Press – 3×8
- Incline Dumbbell Press – 3×10
- Triceps Rope Pushdowns – 3×12
- Overhead Dumbbell Extensions – 3×12
- Push-Ups – 2 sets to failure
Advanced Chest & Triceps Workout
- Bench Press – 4×6
- Weighted Dips – 4×8
- Incline DB Press – 4×10
- Skull Crushers – 3×10
- Rope Pushdowns – 3×15 (with drop set)
- Diamond Push-Ups – 2×AMRAP
Weekly Progression Strategy
- Week 1–2: Master form and build mind-muscle connection
- Week 3–4: Increase weight or reps
- Deload every 5th week if fatigue builds up
💡 Use a training log to track lifts. Progress = growth.
Nutrition & Recovery Tips
- Eat 1.6–2.2g protein/kg bodyweight
- Stay in a slight calorie surplus for mass
- Sleep at least 7–8 hours for recovery
- Train chest/triceps once every 4–5 days
