Best Chest and Triceps Workout for a Bigger Chest and Muscular Arms

Transform your physique and speed up your gains.

Try this chest and triceps workout from V Shred if you want to pack on muscle for your chest and arms.

Best Chest and Triceps Workout

“If you are looking to put on NOTICEABLE muscle in your chest and triceps, this workout should really help you out! This is one of two chest and triceps workouts I’m rotating during my bulking phase. It is the one I do on my lighter load weeks, so it’s gonna be lower weight, higher rep, and less rest.”

Upper-Chest-Muscles-Rich-Froning World’s Fastest Chest Workout 4 Exercise Chest Workout for Mass Chest and Triceps Workout

“Even if you aren’t trying to “bulk” like I am, this workout would still be great to try if you’ve hit a little plateau, are struggling to grow your upper body in general, or are getting bored and need to change things up!”

“Since we are going lighter, it is important to keep rest time between sets short!! Rest time between sets is only 60 seconds (except for exercise one and exercise seven, see notes.) Rest between exercises is 1-2 minutes.”

Exercises, Sets, Reps and Rest Periods

  • Incline DB Bench Press: 4 sets of 6-8 reps. (90 seconds rest between sets)
  • Flat Dumbbell Bench Press: 4 sets of 12 reps (alternating arms)
  • Incline Dumbbell Cable Fly: 4 sets of 12 reps.
  • Pec Deck Fly: 4 sets of 12 reps.
  • Rope Tricep Push-Down: 4 sets of 12 reps.
  • Incline EZ Curl Bar Skull Crusher: 4 sets of 12 reps.
  • Single-Arm Cross Body Extension: 4 constant sets of 12 reps. ** Constant sets are when you alternate sides and sets with no rest between sides or sets!

Video – Chest and Triceps Workout

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Chest and Triceps Workout – Muscles of the arms and chest

The human arm is a complex and highly specialized structure that’s capable of many different functions. The main function of the arm is to move the upper body, but it also has many other important roles in our daily lives.

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For example, it helps us to pick up objects and throw them. Arm muscles are made up of one or more long fibres called muscle fascicles that run from one end of the muscle (insertion) to another (origin).

Chest and Triceps Workout – Pectoralis major

The pectoralis major is a large, fan-shaped muscle that makes up most of the chest. It covers the front part of your shoulder and helps move your arm horizontally away from your body.

The pectoralis major has two parts: the sternal head and clavicular head. The sternal head is found in front of the breastbone (sternum) on both sides of your rib cage, while the clavicular head forms on each collarbone (clavicle). Each portion attaches to different places on the humerus—the upper arm bone—at its origin point: just below where it meets with socket joint between it and shoulder blade (scapula).

Chest and Triceps Workout – Deltoid

The deltoid is a three-headed muscle located on the lateral side of your upper arm and shoulder.

It’s used to flex, abduct and extend your shoulder.

Chest and Triceps Workout – Pectoralis minor

The pectoralis minor is a small muscle located in the anterior (front) region of your chest. It originates on ribs 3-5 and inserts onto the coracoid process and upper portion of the lesser tubercle of your humerus bone. This attachment allows it to flex your shoulder joint, which is its primary action—but it can also assist with adduction (where you move an object away from yourself).

The best exercises for working this muscle are ones that involve pulling your arms across the front of your body or bringing objects toward you from overhead. These include pull-ups and rope climbs.

Chest and Triceps Workout – Triceps brachii

The triceps brachii is the muscle that makes up the back of your upper arm. It sits behind your biceps, and it works with them to straighten your elbows.

The triceps muscles extend from your shoulder to the backs of each forearm, giving them great power and strength. As a key part of your upper body strength, they’re used in many activities.

Clavicular head of the pectoralis major

The clavicular head of the pectoralis major is one of the two large muscles that make up your chest. It originates from the clavicle (collarbone) and attaches to the sternum (breastbone). The clavicular head also connects with other muscles that are used for arm flexion and shoulder adduction.

The muscle can be seen as two separate parts: a smaller upper portion, which is located above your breastbone; and a larger lower portion, which is below it.

Teres minor

The teres minor is a muscle of the rotator cuff, which is made up of four muscles that stabilize your shoulder joint. It lies on top of the posterior portion of your upper arm bone (humerus) and attaches to your back.

This muscle works with two other rotator cuff muscles to abduct (move away from center) and flex (bend toward you) your upper arm at the shoulder joint. The origin point for this muscle is where it begins—on top of the posterior portion of your upper arm bone—and its insertion point is where it attaches to another part of itself—near its distal end by way of a tendon that runs across and connects both sides together.

The fibres are arranged lengthwise along layered planes so they can rotate around the bone’s long axis as well as pull toward each other across layers when contracting during abduction or flexion at the shoulder joint.

Teres major

The teres major muscle is located in the upper arm. It is a shoulder muscle and a rotator cuff muscle. The teres major is one of four muscles that make up the rotator cuff, along with the supraspinatus, infraspinatus and subscapularis.

The teres major moves your arm backward and upward when it pulls on its attachment to the humerus (upper arm bone). It also helps you bend your elbow slightly while turning your palm upward or downward toward your body.


The coracobrachialis is a short and powerful muscle that originates from the coracoid process of the scapula, which is located at the top of your shoulder blade. It then travels down your arm and inserts on to the medial side of your humerus (the lower arm bone).

The primary function of this muscle is to flex and adduct (move toward each other) your arm.

This means it helps you raise and lower your arms, as well as rotate them inward toward yourself. In combination with other muscles in this area, it also helps stabilize your shoulder joint during more complicated activities like throwing or catching.

As such, it’s an important part of our kinetic chain—the body’s complex system for transmitting force through joints—and injury to it can result in weakness or pain throughout this structure if not properly compensated for by its neighbours.


The muscles of the arms and chest help you move your arms and shoulders. They also play an important role in holding your body up against gravity, which is why they are strong and muscular.

Use this workout if you want to build stronger and more muscular arms and a better chest.

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