Upper, lower, push, pull & legs
Chest and triceps workout: presses, flys, dips and extensions
This is a chest and triceps day: two presses, a fly and dips for your chest, then an overhead extension and a pushdown for your triceps, about 15 to 19 hard sets in all. It differs from our other sessions: the chest workout trains your chest with no triceps extension, the push day workout adds your shoulders and one triceps move, the arm workout pairs biceps with triceps, and the pull day and back workouts train the pulling muscles this day leaves out. In the one 8-week trial of splits like this, training chest with triceps built as much muscle as pairing chest with back, so choose the split you will keep. Your triceps work in every press, so expect lighter weights on the extensions.
Warm-up
- Shoulder CARs (controlled articular rotations)3 slow circles each way, each armBeginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Push-up
Main press
Rest 2 to 3 min
- Barbell bench press1 or 2 lighter sets, then 3 to 4 sets of 6 to 10Intermediate · Chest, Triceps, Shoulders · 3D demoStop 1 to 3 reps short; leave 3 or 4 in your first two weeks. Dumbbells: the dumbbell bench press at the same sets and repsEasier: Chest press machineHarder: Dumbbell bench press
Second press
Rest 90 s to 2 min
- Incline dumbbell press3 sets of 8 to 12Intermediate · Chest, Triceps, Shoulders · 3D demoBench at about 30 to 45 degrees; stop 2 or 3 reps shortEasier: Barbell bench pressHarder: Bench press with bands
Fly
Rest 60 to 90 s
- Cable fly2 to 3 sets of 12 to 15Intermediate · Chest, Shoulders, Abs · 3D demoElbows soft, hands no further back than your chest; the last set can go to 0 to 2 reps short. Or the pec deck (machine chest fly)Easier: Machine chest fly (pec deck)Harder: Dumbbell fly
Dips
Rest 90 s to 2 min
- Parallel bar dip2 to 3 sets of 6 to 12Advanced · Triceps, Chest, Shoulders · 3D demoCan't do 6? Use the dip machine. If the bottom pinches your shoulder, stop with your elbows at about a right angle, or do close-grip bench presses insteadEasier: Bench dipHarder: Ring dip
Triceps
Rest 60 to 90 s
- Overhead cable triceps extension3 sets of 10 to 15Intermediate · Triceps, Shoulders · 3D demoElbows pointing forward and still. With shoulder pain, do a second set of pushdowns instead. Dumbbell: the standing overhead dumbbell extensionEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)
- Triceps pushdown2 to 3 sets of 10 to 15Beginner · Triceps · 3D demoElbows by your sides; the last set can go to 0 to 2 reps shortHarder: Dumbbell skull crusher (lying triceps extension)
Cool-down (optional)
- Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
- Overhead triceps stretchHold 15 to 30 s, 2 to 4 times each sideBeginner · Triceps, Back · 3D demoHarder: Overhead lat stretch at a bench (elbows on the bench)
Tips
- Do the sets as written, resting between them: don't superset the chest moves with the triceps moves. Two moves for the same muscles back to back cut the weight you can lift.
- Done once a week, this gives about 10 or more hard sets for your chest and, counting each set of presses and dips as half a triceps set, about 10 for your triceps, the weekly amount our guides suggest. Training each muscle twice a week? Do 2 sets of each move on the second day.
- Arms the priority? Some weeks, do the two triceps moves first: strength rises most in the moves you do first, and in one 12-week trial the triceps grew more that way.
- Dumbbells only: the dumbbell bench press, incline dumbbell press and dumbbell flys, the dumbbell squeeze press in place of dips, then overhead dumbbell extensions and skull crushers.
- Add reps before weight on the extensions and flys; on the presses, add the smallest step once every set reaches the top of the range.
- A pop or tearing at the front of the armpit or chest, with bruising or a change in shape, needs checking the same day (NHS 111 or an urgent treatment centre). A snap at the back of the elbow with weakness straightening the arm needs an urgent treatment centre or A&E.
- Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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55 minIntermediate10 movesPull-up bar, A barbellQuestions people ask
How long does the chest and triceps workout: presses, flys, dips and extensions take?
About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, A barbell, A bench or box, A dumbbell, A cable machine, Pull-up bar, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 9 of its 11 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.