A Chest And Triceps Workout To Boost New Results [Advanced]

Chest And Triceps Workout


Are you bored of bench pressing? Are push ups too basic for you?


These movements are fantastic but maybe you’ve been doing them for a while without modifying them. In this article we’re going to add new life to these exercises, as well as add some new ones to your training arsenal.


Overload Principle


In order to keep seeing continuous improvement you must apply new stress to your exercises and movements. This is often regarded as the overload principle.


There’s tons of ways you can achieve this. New trainees can get away with not changing the routine as much or as often.


But if you’re an advanced trainee then you’re going to have to give your muscles new reasons for them to get stronger or bigger. And doing the same routine over and over again is not going to do it.


I’m going to go over some suggestions that I believe are very simple to apply. The first one is tempo training. 




Tempo Training

Tempo training refers to the duration it takes to complete a single repetition. It’s not the same thing to do push ups for 15 seconds than it is to do them for 50 seconds. Duration of a single rep or set should be taking into consideration if you are looking to add new stimulus to your training.


Here’s an example of how you can do the same exercise for 10 repetitions:

  1. 50 seconds per set: 10 reps, 5 seconds per rep
  2. 40 seconds per set: 10 reps, 4 seconds per rep
  3. 20 seconds per set: 10 reps, 2 seconds per rep

As you can probably already tell, the third option would require you to lower the weight for one second and lift it for one second as well. The other options would require to lower the weight for 2-4 seconds, that’s a totally different workout.


The first two options are a great way to add more tension to the targeted muscles. This is also a very simple way to progress any exercise.


How to read Tempo Training suggestions in a workout plan:


The workouts at the bottom of this article will have tempo recommendations and they’re written using  4 digit numbers as seen in the image above.


An exercise with a 31×0 tempo would mean the following:


  • The first number indicates how long it should take for you to lower the weight (or in some cases, lower yourself). In this case, 3 seconds.
  • The second number indicates you should pause at the bottom for 1 second.
  • An “X” indicates a fast powerful contraction. So you would lift the weight or yourself as fast as possible.
  • And finally, the third number tells you shouldn’t pause at the top position.




You may be familiar with some of the exercises. I’m just tweaking them a bit and giving them different training parameters.




Dips have been around for a long time. Bodybuilders, Crossfitters, gymnasts and all sorts of athletes do them. They develop superior muscular development for the chest, shoulders and triceps.



In the book Target BodyBuilding, Per Tesch provides the insight that dips target the three heads of the triceps. Unfortunately I often see this exercise performed poorly. And to be honest, this movement is not for everybody. If you have tight shoulders or if you have a history of shoulder injuries then this exercise might not be for you.


There are a few things you can do to get the most of this exercise. Some of the following tips might seem like common sense but they’re absolutely useful.


  • Perform the downward portion of the movement with a slow and controlled manner. Too many times I witness people perform dips in a hurry or they drop down to the bottom position too fast. Think about it, injuries don’t happen too often when actions are done with a control and deliberate manner.
  • Don’t flare out your elbows as you descend, tuck them in instead.
  • Limit an excessive forward head posture as you lower yourself.




Eccentric Single Arm Push Ups


Single Arm Push Ups are tough. They require not only upper body strength, but core strength as well. This exercise will target your chest, triceps, deltoids and obliques. A lot of obliques!


  • Start on top of a push up position with your feet wide apart. The more spread out your legs are, the more stable you should feel. Conversely, to increase the difficulty of the exercise bring your legs closer together.
  • Place the free arm to the side of your body or on your chest.
  • Then lower yourself for a 2-3 second count. Shift your body towards the arm that is on the ground, with your elbow tucked in closely to your torso.
  • As you come close to the ground, place the free arm on the floor and push yourself away with both hands. This is a very quick push up.




Diamond Push Ups

Diamond Push Ups are a fantastic way to progress conventional push ups. They might seem too easy at first but I assure you, they are extremely challenging. This push up version focuses a lot on the triceps.


  • Get in a push up position.
  • Place your hands together, right underneath your sternum.
  • Lower yourself to the floor with your elbows tucked in. Come about half and inch from the floor and push yourself up.
  • Make sure your whole body comes up at the same time.




Close Grip Barbell Press


The close grip barbell press will primarily target the lateral and medial head of the triceps. This grip can be hard for people that rely heavily on the shoulders to assist them with pressing.


In the video above I am showing you two variations; one where you lower the barbell for 3 seconds and the other where you pause at the bottom position of the barbell press for 2 seconds.


Be aware that you won’t be able to go as heavy in this variation as you would on a traditional press.



  • Lay on a bench with a loaded barbell on top of you.
  • Lower the bar to your chest. Do not bounce the weight of your chest.
  • Hold your elbows close to your body throughout the range of motion.
  • Keep your butt and lower back on the bench. NO arching or bridging.




Push Ups On Kettlebells

I absolutely love this exercise. Doing push ups on kettlebells allows you to increase the range of motion of the movement, something that couldn’t be possible if we were to do push ups on the floor. Obviously, this is another progression to a push up.


This movement will also test your core strength and shoulder stability. The heavier the kettlebells, the less stability the exercise requires. You can regress the exercise by using dumbbells instead of kettlebells.


  • Get on top of a push up position over a pair of kettlebells.
  • Lower yourself under control. Make sure your torso passes the kettebells’ handles.
  • Push the kettlebells into the ground as you are going back up. This will make the movement more stable.
  • Do not perform this movement with haste.



The following workouts have only 2 circuits and 2 exercises per circuit. Workout A has a rep range between 8-10. You should pick a weight that is moderately heavy but not too heavy. If you can perform more than 1o reps, then you need to increase the weight.


You also only have 70 seconds to rest.


In Workout B, the loads should be heavier where they allow you to perform between 6-8 repetitions. But the rest periods are 90 seconds and be aware that in most of the exercises, you will have to pause 2 seconds at the bottom position. So the load should be heavy but manageable.


Workout A



Workout B



You may also like..




Juan Lugo