Strength Training 101: Chest and Triceps Workout
These are two very important muscle groups. If you’re not working them, you should be. Here’s how to get started!
Strength training is for everyone. I’m 100% sure about that. It’s for athletes, grandmothers, moms, dads, short people, tall people, big people, little people—it’s for everyone! No matter your age, body type, or gender, you can do it. You might not want to get huge. Or you might just want to lose weight and not build mass. That’s just fine. You can get exactly what you want out of strength training. Plus, it’s full of other benefits:
- Increased strength
- Increased muscle mass
- Increased resting caloric burn
- Increased bone density
- Increased health
Are you convinced yet? You should be, because strength training is key. So let’s get started! Remember to start light, but once you’re comfortable with the movement patterns, bump up the weight. Those last few reps should be TOUGH.
Today’s focus: Chest and Triceps
Warm up: Bodyweight
30 seconds each: arm circles, shoulder swings, low plank, high plank, and side plank (right and left).
PUSH-UP SET 1: Bodyweight
12 narrow push-ups
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30 seconds recovery
SUPERSET 1: Dumbbell (Complete 4 times through)
8 chest presses
8 triceps dips
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60 seconds recovery
PUSH-UP SET 2: Bodyweight
12 push-ups
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30 seconds recovery
SUPERSET 2: Dumbbell (Complete 4 times through)
8 chest flys
8 triceps kickbacks
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60 seconds recovery
PUSH-UP SET 3: Bodyweight
12 wide push-ups
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30 seconds recovery
SUPERSET 3: Dumbbell (Complete 4 times through)
8 v-sit chest flys
8 triceps extensions
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60 seconds recovery
PUSH-UP SET 4: Bodyweight
push-ups until failure (as many as possible)
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Cool down: 3–5 minutes of your choice
That last burnout set is a real challenge, but see how many you can do without breaking form. If you’re not at a point where you can complete a full set of push-ups, then drop to the modified position and do all of the push-ups on your knees. A push-up is a push-up regardless of the position.
Hopefully you enjoyed that upper body burner. For the other workouts in this series, go here! If you’re looking for more variety, try our other workouts here.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
