{"id":94658,"date":"2026-10-21T08:55:56","date_gmt":"2026-10-21T08:55:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=94658"},"modified":"2026-10-21T08:55:56","modified_gmt":"2026-10-21T08:55:56","slug":"chest-and-triceps-workout-gym-2","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/","title":{"rendered":"Chest and triceps workout at the gym"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Can_I_train_chest_and_triceps_on_the_same_day\" >Can I train chest and triceps on the same day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_do_the_muscles_work_together\" >How do the muscles work together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_can_you_organize_the_session\" >How can you organize the session?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Does_pre-fatiguing_a_muscle_improve_growth\" >Does pre-fatiguing a muscle improve growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_does_this_fit_into_a_weekly_plan\" >How does this fit into a weekly plan?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Should_I_hit_chest_or_triceps_first\" >Should I hit chest or triceps first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_can_you_train_chest_and_triceps_together\" >How can you train chest and triceps together?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Which_movements_should_you_include\" >Which movements should you include?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#When_should_you_use_isolation_exercises\" >When should you use isolation exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_much_volume_should_you_use\" >How much volume should you use?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_should_you_monitor_technique\" >How should you monitor technique?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_can_you_progress_and_plan_rest\" >How can you progress and plan rest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_should_you_adjust_the_routine\" >How should you adjust the routine?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#What_is_a_good_chest_and_triceps_workout_at_the_gym\" >What is a good chest and triceps workout at the gym?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_should_you_warm_up\" >How should you warm up?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#What_could_a_sample_session_look_like\" >What could a sample session look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#What_can_you_do_after_the_session\" >What can you do after the session?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#How_do_you_perform_the_exercises\" >How do you perform the exercises?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Barbell_bench_press\" >Barbell bench press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Dumbbell_bench_press\" >Dumbbell bench press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Incline_bench_press\" >Incline bench press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Dumbbell_flyes\" >Dumbbell flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Cable_crossovers\" >Cable crossovers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Triceps_rope_push-down\" >Triceps rope push-down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Overhead_triceps_extension\" >Overhead triceps extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Dips_weighted_or_bodyweight\" >Dips (weighted or bodyweight)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Push-ups\" >Push-ups<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Which_exercises_work_both_chest_and_triceps\" >Which exercises work both chest and triceps?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Dips\" >Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Close-grip_bench_press\" >Close-grip bench press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Push-ups-2\" >Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#What_other_variations_can_you_try\" >What other variations can you try?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Frequently_asked_questions\" >Frequently asked questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Should_I_do_chest_first_then_triceps\" >Should I do chest first then triceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Are_pushups_good_enough_for_triceps\" >Are pushups good enough for triceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Is_it_OK_to_train_triceps_every_other_day\" >Is it OK to train triceps every other day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#Should_I_do_chest_day_or_back_day_first\" >Should I do chest day or back day first?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A chest and triceps workout at the gym can combine pressing exercises with direct triceps work. Choose the exercise order around your training priority, then adjust the workload to your experience. Our <\/span><a href=\"https:\/\/betterme.world\/articles\/chest-workout-plan\/\"><span style=\"font-weight: 400;\">chest workout plan<\/span><\/a><span style=\"font-weight: 400;\"> offers another way to organize pressing exercises.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_and_triceps_workout_gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Gym-Workuot-Plan3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The pectoralis major moves the upper arm (<\/span><a href=\"https:\/\/teachmeanatomy.info\/upper-limb\/muscles\/pectoral-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), while the triceps extends the elbow (<\/span><a href=\"https:\/\/teachmeanatomy.info\/upper-limb\/muscles\/upper-arm\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">General resistance-training guidance commonly places multi-joint exercises before single-joint work (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pre-exhaustion has not shown a consistent muscle-growth advantage in the reviewed studies (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35516415\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weekly set targets from research in trained young men should not be treated as universal beginner prescriptions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle growth can occur across a range of loads and repetitions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33671664\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The sample session contains 10 working sets, with alternative exercises used as substitutions.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_train_chest_and_triceps_on_the_same_day\"><\/span><b>Can I train chest and triceps on the same day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes. Chest and triceps exercises can share a session because pressing movements involve both muscle groups. You can include direct arm work without adding a separate training day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_the_muscles_work_together\"><\/span><b>How do the muscles work together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pectoralis major moves the upper arm, while the pectoralis minor acts on the shoulder blade (<\/span><a href=\"https:\/\/teachmeanatomy.info\/upper-limb\/muscles\/pectoral-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The triceps extends the elbow (<\/span><a href=\"https:\/\/teachmeanatomy.info\/upper-limb\/muscles\/upper-arm\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_organize_the_session\"><\/span><b>How can you organize the session?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with the exercise you want to prioritize. General resistance-training guidance commonly places larger, multi-joint exercises before smaller, single-joint movements (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you start with presses, follow with selected chest or triceps isolation work. Account for the triceps work already involved in pressing.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_pre-fatiguing_a_muscle_improve_growth\"><\/span><b>Does pre-fatiguing a muscle improve growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pre-exhaustion usually means performing a single-joint exercise before a compound exercise. A review did not establish a consistent muscle-growth advantage for this approach (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35516415\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_does_this_fit_into_a_weekly_plan\"><\/span><b>How does this fit into a weekly plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Group chest and triceps work on one day, then consider how much pressing appears elsewhere in your week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/\"><span style=\"font-weight: 400;\">push day workout<\/span><\/a><span style=\"font-weight: 400;\"> also includes shoulder exercises. Count those pressing sets when deciding how much additional triceps work to do.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-8-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_hit_chest_or_triceps_first\"><\/span><b>Should I hit chest or triceps first?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Train the exercise you most want to improve early in the session. Starting with chest presses is one practical option when pressing strength is the priority (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Direct triceps work can follow your presses. This avoids tiring the triceps with isolation work before the main pressing exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If triceps training is your priority, you can place it first, while accepting that subsequent pressing may feel harder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If an injury or medical condition affects your exercise choices, get individual guidance before changing the routine.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chest-exercises-for-men\/\">5 Chest Exercises for Men to Build a Stronger Upper Body<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_train_chest_and_triceps_together\"><\/span><b>How can you train chest and triceps together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_movements_should_you_include\"><\/span><b>Which movements should you include?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combine a pressing movement with selected isolation exercises. A machine chest press can be an alternative to a barbell or dumbbell press when that setup suits you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bench presses, push-ups, and dips involve more than one joint. Choose a version you can perform with control rather than adding every variation to the same workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_should_you_use_isolation_exercises\"><\/span><b>When should you use isolation exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cable flyes focus on the chest, while push-downs and overhead extensions focus on elbow extension. Add only the exercises needed for your session.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_much_volume_should_you_use\"><\/span><b>How much volume should you use?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Set volume should reflect your experience and other weekly training. A review in young resistance-trained men discussed 12 to 20 weekly sets per muscle group, with qualifications; this is not a starting target for everyone (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Muscle growth can occur across a range of loads and repetitions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33671664\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_should_you_monitor_technique\"><\/span><b>How should you monitor technique?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use a load you can move through a controlled range. End a set or reduce the load when you cannot maintain your chosen technique.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_progress_and_plan_rest\"><\/span><b>How can you progress and plan rest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Record your repetitions and load. In a 10-week leg-extension study of previously untrained young adults, increasing either repetitions or load improved strength and muscle size. That finding supports different ways to progress resistance training, without prescribing a chest-specific progression rate (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_should_you_adjust_the_routine\"><\/span><b>How should you adjust the routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adjust exercise selection, sets, and rest to your training history and response. Reduce the workload if fatigue interferes with your next session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An <\/span><a href=\"https:\/\/betterme.world\/articles\/upper-body-workout-for-men\/\"><span style=\"font-weight: 400;\">upper body workout for men<\/span><\/a><span style=\"font-weight: 400;\"> offers options for including back and shoulder work alongside chest exercises; exercise selection still depends on individual goals.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_good_chest_and_triceps_workout_at_the_gym\"><\/span><b>What is a good chest and triceps workout at the gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_should_you_warm_up\"><\/span><b>How should you warm up?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Begin with comfortable movement and lighter practice sets of your first exercise. Warm-up choices depend on the activity and person; there is no single routine that suits every session (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-023-01908-y\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_could_a_sample_session_look_like\"><\/span><b>What could a sample session look like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This sample session contains 10 working sets. Use alternative exercises as substitutions for a listed movement, keeping the planned set total in mind.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1731\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Working sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Repetitions<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Example rest<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell bench press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8 to 10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t90 to 120 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCable crossover\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10 to 12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60 to 90 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTriceps rope push-down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10 to 12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60 to 90 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOverhead triceps extension\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10 to 12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60 to 90 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Select a load that lets you complete the repetitions with control. Rest longer if needed before the next set.<\/span><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_and_triceps_workout_gym\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_can_you_do_after_the_session\"><\/span><b>What can you do after the session?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finish when the planned work is complete. Comfortable stretching is optional; record how the session felt before choosing the next workout&#8217;s load and volume.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_perform_the_exercises\"><\/span><b>How do you perform the exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Barbell_bench_press\"><\/span><b>Barbell bench press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench with your feet planted firmly on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the barbell and hold it above your chest with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar toward your chest with your elbows angled comfortably away from your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar back up to the starting position, fully extending your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired reps, maintaining steady form throughout.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_bench_press\"><\/span><b>Dumbbell bench press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench and hold a dumbbell in each hand above your chest with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells to chest level, with your elbows angled at approximately 45 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights upward without forcefully snapping your elbows straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your movements controlled and focus on squeezing the chest at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for recommended reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_bench_press\"><\/span><b>Incline bench press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the bench to a comfortable incline and lie back with your feet supported.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar or hold dumbbells above your upper chest, with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight slowly to your upper chest, maintaining control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press up until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the prescribed number of repetitions.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_flyes\"><\/span><b>Dumbbell flyes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench with a dumbbell in each hand, your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your arms extended above your chest and your elbows slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your arms in an arc within a comfortable range, keeping a slight bend in your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the weights back up by reversing the arc, keeping the bend in your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid banging the dumbbells at the top.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_crossovers\"><\/span><b>Cable crossovers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand between two high cable pulleys and grab a handle in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward, leaning slightly with a staggered stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your elbows slightly bent, bring your hands together in front of your chest in a wide arc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your chest at the peak of the movement, then slowly return to the start.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps, keeping your movements fluid and controlled.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-2.png\" \/><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_rope_push-down\"><\/span><b>Triceps rope push-down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a cable machine with a rope attachment set at a high level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the rope with both hands, with your elbows by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the rope downward, spreading the ends apart as your arms extend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your upper arms stationary and focus on squeezing your triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position, controlling the weight.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overhead_triceps_extension\"><\/span><b>Overhead triceps extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit holding a dumbbell or rope overhead with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your head and pointed forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight behind your head by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms back to the starting position, feeling a stretch and contraction in your triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the target number of reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dips_weighted_or_bodyweight\"><\/span><b>Dips (weighted or bodyweight)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip parallel bars and support yourself with your arms locked out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean slightly forward to engage your chest, or stay upright for more triceps focus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself only as far as you can control comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position, fully extending your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform controlled reps, avoiding swinging or jerking movements.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-ups\"><\/span><b>Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor slightly wider than shoulder-width apart with your feet extended behind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from your head to your heels and make sure your core is engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the floor by bending your elbows to approximately 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your palms to extend your arms and return to the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain proper alignment and tempo throughout each repetition.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chest-and-back-workout-plan\/\">Chest and Back Workout Plan: Complete Guide for Beginners with Answers to FAQ<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_exercises_work_both_chest_and_triceps\"><\/span><b>Which exercises work both chest and triceps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bench presses, push-ups, and dips involve the chest and triceps. The following options can replace a similar movement in the sample session.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dips\"><\/span><b>Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dips are a bodyweight pressing option. Use assistance if needed, and keep the movement within a range you can control comfortably.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Close-grip_bench_press\"><\/span><b>Close-grip bench press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A close-grip bench press uses a narrower grip than your usual bench press. Choose a grip that lets your wrists and elbows move comfortably.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-ups-2\"><\/span><b>Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are an option for a chest and triceps workout at home. You can adjust the difficulty with an elevated hand position, a floor version, or added resistance when appropriate.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_other_variations_can_you_try\"><\/span><b>What other variations can you try?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decline push-ups:<\/b><span style=\"font-weight: 400;\"> elevate your feet to change the pressing angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted dips:<\/b><span style=\"font-weight: 400;\"> add resistance only when you can control the bodyweight version.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Close-hand push-ups:<\/b><span style=\"font-weight: 400;\"> bring your hands closer together while keeping your wrists comfortable.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_and_triceps_workout_gym\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-GYM-workouts-for-young-men-2-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_asked_questions\"><\/span><b>Frequently asked questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_chest_first_then_triceps\"><\/span><strong>Should I do chest first then triceps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start with chest presses when they are your priority. Direct triceps work can follow, while a different order may suit a different training goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_pushups_good_enough_for_triceps\"><\/span><strong>Are pushups good enough for triceps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Push-ups can provide triceps work, but the challenge depends on the variation and your current ability. Add or adjust direct triceps work according to your goals and total weekly workload.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_train_triceps_every_other_day\"><\/span><strong>Is it OK to train triceps every other day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Every-other-day training may fit some routines, but the calendar alone does not determine recovery. Consider your other pressing exercises, set volume, and whether you can repeat the session with control.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_chest_day_or_back_day_first\"><\/span><strong>Should I do chest day or back day first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choose the order around the movement you most want to prioritize. Include enough rest and account for overlapping work across the week.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/onboarding?flow=2935&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=chest_and_triceps_workout_gym\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Gym-Workuot-Plan6.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><b>The bottom line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A chest and triceps session can pair presses with a small amount of direct arm work. Use the sample routine as an adjustable starting example and substitute exercises rather than adding every option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Track repetitions, load, and how you recover between sessions. Change one part of the plan at a time so you can judge its effect.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A chest and triceps workout at the gym can combine pressing exercises with direct triceps work. Choose the exercise order around your training priority, then adjust the workload to your experience. Our chest workout plan offers another way to organize pressing exercises. Key takeaways The pectoralis major moves the upper arm (1), while the triceps [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[143],"tags":[],"coauthors":[45],"class_list":["post-94658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Chest and triceps workout gym routine guide | BetterMe<\/title>\n<meta name=\"description\" content=\"Ready to train upper body? \u2605 CHEST AND TRICEPS WORKOUT GYM \u27a4 see key exercises, sets, and reps for a balanced session. Learn how to plan your next workout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chest and triceps workout at the gym\" \/>\n<meta property=\"og:description\" content=\"Ready to train upper body? \u2605 CHEST AND TRICEPS WORKOUT GYM \u27a4 see key exercises, sets, and reps for a balanced session. Learn how to plan your next workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/280-chest-and-triceps-workout-gym-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/5f87ad8ac8e387b8c6df8443ad5618b3\"},\"headline\":\"Chest and triceps workout at the gym\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/\"},\"wordCount\":1761,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/280-chest-and-triceps-workout-gym.png\",\"articleSection\":[\"Chest Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A chest and triceps workout at the gym can combine pressing exercises with direct triceps work. Choose the exercise order around your training priority, then adjust the workload to your experience. Our <\\\/span><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-workout-plan\\\/\\\"><span style=\\\"font-weight: 400;\\\">chest workout plan<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\"> offers another way to organize pressing exercises.<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The pectoralis major moves the upper arm (<\\\/span><a href=\\\"https:\\\/\\\/teachmeanatomy.info\\\/upper-limb\\\/muscles\\\/pectoral-region\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">), while the triceps extends the elbow (<\\\/span><a href=\\\"https:\\\/\\\/teachmeanatomy.info\\\/upper-limb\\\/muscles\\\/upper-arm\\\/\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">General resistance-training guidance commonly places multi-joint exercises before single-joint work (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/19204579\\\/\\\"><span style=\\\"font-weight: 400;\\\">3<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pre-exhaustion has not shown a consistent muscle-growth advantage in the reviewed studies (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/35516415\\\/\\\"><span style=\\\"font-weight: 400;\\\">4<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Weekly set targets from research in trained young men should not be treated as universal beginner prescriptions (<\\\/span><a href=\\\"https:\\\/\\\/pmc.ncbi.nlm.nih.gov\\\/articles\\\/PMC8884877\\\/\\\"><span style=\\\"font-weight: 400;\\\">5<\\\/span><\\\/a>< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/\",\"name\":\"Chest and triceps workout gym routine guide | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/chest-and-triceps-workout-gym-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/280-chest-and-triceps-workout-gym.png\",\"description\":\"Ready to train upper body? \u2605 CHEST AND TRICEPS WORKOUT GYM \u27a4 see key exercises, sets, and reps for a balanced session. 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Learn how to plan your next workout.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/","og_locale":"en_US","og_type":"article","og_title":"Chest and triceps workout at the gym","og_description":"Ready to train upper body? \u2605 CHEST AND TRICEPS WORKOUT GYM \u27a4 see key exercises, sets, and reps for a balanced session. Learn how to plan your next workout.","og_url":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/280-chest-and-triceps-workout-gym-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5f87ad8ac8e387b8c6df8443ad5618b3"},"headline":"Chest and triceps workout at the gym","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/"},"wordCount":1761,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/280-chest-and-triceps-workout-gym.png","articleSection":["Chest Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A chest and triceps workout at the gym can combine pressing exercises with direct triceps work. Choose the exercise order around your training priority, then adjust the workload to your experience. Our <\/span><a href=\"https:\/\/betterme.world\/articles\/chest-workout-plan\/\"><span style=\"font-weight: 400;\">chest workout plan<\/span><\/a><span style=\"font-weight: 400;\"> offers another way to organize pressing exercises.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The pectoralis major moves the upper arm (<\/span><a href=\"https:\/\/teachmeanatomy.info\/upper-limb\/muscles\/pectoral-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), while the triceps extends the elbow (<\/span><a href=\"https:\/\/teachmeanatomy.info\/upper-limb\/muscles\/upper-arm\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">General resistance-training guidance commonly places multi-joint exercises before single-joint work (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pre-exhaustion has not shown a consistent muscle-growth advantage in the reviewed studies (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35516415\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weekly set targets from research in trained young men should not be treated as universal beginner prescriptions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">5<\/span><\/a>< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/","url":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/","name":"Chest and triceps workout gym routine guide | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/280-chest-and-triceps-workout-gym.png","description":"Ready to train upper body? \u2605 CHEST AND TRICEPS WORKOUT GYM \u27a4 see key exercises, sets, and reps for a balanced session. Learn how to plan your next workout.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/280-chest-and-triceps-workout-gym.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/280-chest-and-triceps-workout-gym.png","width":1920,"height":1200,"caption":"Man performing an incline dumbbell press in the gym for a chest and triceps workout."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/chest-and-triceps-workout-gym-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Chest Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/chest-workouts\/"},{"@type":"ListItem","position":5,"name":"Chest and triceps workout at the gym"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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