The Best Chest & Triceps Workout Routine.

The ideal upper body chest and triceps workout routine activates the target muscle groups as much as possible. The number of sets and repetitions per set depend on your training goals. The National Federation of Personal Trainers recommends that you exhaust your muscles within four to six repetitions for size and strength training. Use the amount that exhausts your muscles within 12 to 15 repetitions for general conditioning or stamina training. Complete four sets to build size and strength, or five sets for stamina training and general conditioning.

1- Guillotine Press:

The guillotine press targets the middle and lower fibers of your pectoralis major muscles, while minimizing the involvement of the deltoids. Lie beneath a loaded barbell, feet on the bench with a flattened lower back. Use and overhand grip that is wider than your shoulders. Keep your upper arms perpendicular to your trunk as you lower the bar to the top of your chest. Do not bounce the bar on your chest. Exhale and lift to your start position.


2- Dumbbell Incline Press:

The dumbbell incline press activates the upper fibers of your pectoral muscles. Grasp one dumbbell in each hand and sit on bench, with the back support set at approximately 45 degrees. Hold the dumbbells out to the side of your chest with your palms facing forward, and forearm beneath the weight. Push the weights up along a slightly arched path, which move the dumbbells inward and toward each other above your head. Lower the weights back to the starting position until you feel a slight stretch in your chest to complete each rep.

3- Weighted Dip:

Target your triceps and lower pectoral fibers with weighted dips. Fasten a dip belt around your waist, which allow you to attach weighted plates to your waist. You also may grasp a dumbbell between your ankles. Mount a wide dip bar using an oblique grip, which positions the bar diagonally beneath your palms. Straighten your arms, bend your hips and bend your knees. Lower your body by bending your arms and allowing your elbows to flare out to sides. Complete the rep by pushing your body up until you arms are straight. Dips can also be performed using only body weight.