Your chest and triceps are two major muscle groups that work together well, which means you can and should train them together. This chest and tricep dumbbell workout covers all the bases, and is the perfect workout for these muscle groups.
The question is, how to organize your training in the best possible way for optimal growth and strength gain?
Stick around because we’ll go over an effective chest and tricep dumbbell workout, exercise recommendations, safety tips, and more.
Let’s discuss.
Table of Contents
Main Takeaways
Why These Muscle Groups Pair Well Together
Training your chest and triceps is highly beneficial because the two muscles produce various movements. Most notably, the two muscles play a crucial role in pushing: push-ups, bench presses, etc.
And a good general rule to simplify your workouts is to group workouts into two days:
- Push Days
- Pull Days
For instance, the bench press primarily works the chest (pectoralis major), but it also involves the triceps, which produce elbow extension (straightening of the arms).
The push/pull/legs training split has grown in popularity precisely because it combines muscle groups that work together. A ‘push’ workout would be one where you train your upper body pushing muscles: the chest, triceps, and shoulders.
Dumbbell Workout
| Exercise | Sets | Reps | Note |
|---|---|---|---|
| Flat Dumbbell Press | 2-3 | 6-12 | Do those on a bench, step, or, worst case - the floor. |
| Flat Dumbbell Flyes | 2-3 | 8-12 | Same as above. |
| Incline Dumbbell Press | 2-3 | 8-12 | Do these at an incline angle of 30 to 45 degrees. |
| Incline Dumbbell Flyes | 2-3 | 8-12 | Same as the incline press. |
| Seated Dumbbell Extension | 2-3 | 8-12 | You can train one arm at a time or both simultaneously. |
| Tricep Kickback | 2-3 | 8-12 | Same as the previous exercise. |
| Dumbbell Skull Crushers | 2-3 | 8-12 | You can do these on a bench, step, or floor. Train one arm at a time if you struggle with technique or can't engage your triceps effectively. |
Chest and Tricep Dumbbell Workout Video
As you can see, this workout is demanding. If you’re relatively new to weight training, split the workout into two sessions – for example, do one on Monday and the other on Thursday. Another great weekly workout plan is a 3-day split workout.
More advanced people can do the workout as outlined and perform it once or twice weekly, depending on recoverability.
And even once weekly is more than enough to work both muscle groups.
Recommendations & Tweaks
Performing exercises at an incline (e.g., incline bench press) shifts the emphasis to the upper chest. Be careful with the exact angle because going too steep forces your shoulders to work much more, taking the focus away from your chest. (1)
Speaking of that, you should train your shoulders alongside your chest and triceps because the muscle group contributes to ‘push’ exercises.
Good shoulder-specific exercises you can include in your push workouts include the overhead press, lateral raises, and front raises.
So as a general rule and to keep things simple (which is always best):
Push Day
- Chest
- Shoulders
- Triceps
- Legs
Pull Day
- Back / Lats
- Biceps
- Abs
Getting to the Next Level
And if you need a boost to get those hard-earned results, check our recommendations best protein powders or best creatine powders. Sometimes these supplements are the key to get you past a workout plateau that we all experience at one point or another.
Final Words
As you can see, putting together an effective chest and tricep dumbbell workout is not that complex. There are some details to consider, but it doesn’t require much planning because these muscle groups enjoy working together.
Before wrapping up this post, it’s important to note that a good warm-up will always play a massive role in your results. Take your time to prepare your body with some low-intensity cardio, dynamic stretching, and warm-up sets. (2)
You can add specific warm-up activities for your shoulders, elbows, or wrists if these areas feel achy.
Click here to learn more about chest stretches.
Click to see additional dumbbell exercises and dumbbell workouts:
If you’re just starting your fitness journey, this beginner chest workout at home is a great way to build chest strength with zero equipment.
Incorporating a cable chest workout into your routine can help target your chest from different angles, complementing exercises like dumbbell and bodyweight movements for balanced muscle development.
For a balanced chest routine, this lower chest workout at home can help you target the often-overlooked lower pectoral muscles with bodyweight or minimal equipment.
Boost endurance and build strength with these circuit training exercises, designed to keep your heart rate up while targeting multiple muscle groups.
Philip Stefanov
Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.
References
- Zachwalinski, A. (Last Updated: 2022, November 7). How to do the incline bench press for upper-body size and strength. Breaking Muscle. https://breakingmuscle.com/incline-bench-press/
- Luff, C. (Last Updated: 2024, June 22). Running Warmups, Cooldowns & Stretching
. Verywell Fit.
https://www.verywellfit.com/how-to-warm-up-before-exercise-3119266