10 Chest and Tricep Workout Routines

Here are 10 chest and tricep workout routines that you can try:

• Push-Up Variations:

  • Standard Push-Ups: 3 sets of 10-12 reps

  • Wide-Grip Push-Ups: 3 sets of 10-12 reps

  • Diamond Push-Ups: 3 sets of 8-10 reps

• Bench Press:

  • Flat Bench Press: 4 sets of 6-8 reps

  • Incline Bench Press: 4 sets of 8-10 reps

  • Decline Bench Press: 4 sets of 8-10 reps

• Dumbbell Flyes:

  • Flat Dumbbell Flyes: 3 sets of 10-12 reps

  • Incline Dumbbell Flyes: 3 sets of 10-12 reps

• Tricep Dips:

  • Bodyweight Tricep Dips: 3 sets to failure

  • Weighted Tricep Dips: 3 sets of 8-10 reps

• Tricep Extensions:

  • Overhead Dumbbell Tricep Extensions: 3 sets of 10-12 reps

  • Cable Tricep Pushdowns: 3 sets of 12-15 reps

• Chest Press Machine:

  • Chest Press Machine: 4 sets of 8-10 reps

• Tricep Kickbacks:

  • Dumbbell Tricep Kickbacks: 3 sets of 12-15 reps per arm

• Chest Dips:

  • Chest Dips: 3 sets to failure

• Close-Grip Bench Press:

  • Close-Grip Bench Press: 4 sets of 6-8 reps

• Triceps Rope Pushdowns:

  • Triceps Rope Pushdowns: 3 sets of 12-15 reps

Remember to warm up properly before starting your workout and cool down with some stretching afterwards. Adjust the weight and reps according to your fitness level and goals and focus on maintaining proper form throughout each exercise.

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