Chest & Triceps
Duration: 75-90 minutes
Intensity: 9/10 (Advanced level; hypertrophy-focused)
Goal:
Maximize chest and triceps hypertrophy by utilizing compound and isolation movements with advanced training techniques like slow negatives, drop sets, rest-pause, and supersets. Focus is placed on full pectoral engagement, triceps activation, and progressive overload for both strength and aesthetic muscle development.
Warm-Up
Duration: 10-15 minutes
Purpose:Activate the pecs, anterior delts, triceps, and scapular stabilizers, improving joint mobility and neuromuscular readiness for pressing movements.
Routine:
Light Cardio: 5 minutes (Incline Walk or Rowing Machine)
Dynamic Stretches:
- Arm Circles – 15 reps forward & backward
- Banded Shoulder Dislocates – 15 reps
- Wall Angels – 10 reps
- Push-Up Plus – 10 reps
Warm-Up Sets:
- Flat Barbell Bench Press – 2-3 sets at 50% working weight (95 lbs)
- Cable Chest Fly (Low-to-High) – 2 sets x 12 reps (light resistance)
Workout Overview
1. Barbell Bench Press – Slow Negatives
2. Incline Dumbbell Press – Rest-Pause
3. Dips – Double Drop Set
4. Cable Chest Fly (Low-to-High) – Mechanical Drop Set
5. Smith Machine Close-Grip Bench Press – Superset w/ Rope Pushdowns
6. Overhead Dumbbell Triceps Extension – Slow Negatives
7. Triceps Dips (Bench) – Burnout Set
Barbell Bench Press – Slow Negatives
Sets/Reps: 4 sets x 10, 8, 6, 4 reps
Tempo: 3/2/1/1 (3-second eccentric phase)
Rest Time: 90-120 seconds
Working Weight Ranges: 155 lbs, 165 lbs, 185 lbs, 205 lbs
Purpose:
Develop maximum chest thickness and pressing strength by emphasizing slow negatives to increase time under tension (TUT).
Advanced Technique:
Slow Negatives – Lower the bar for 3 seconds before pressing.
Execution:
- Unrack the bar with a controlled grip.
- Lower the bar slowly to just above the sternum.
- Press explosively back up while maintaining tension in the chest.
Incline Dumbbell Press – Rest-Pause
Sets/Reps: 4 sets x 12, 10, 8, 6 reps
Tempo: 2/2/1/1
Rest Time: 90 seconds
Purpose:
Focus on upper chest hypertrophy, ensuring balanced development.
Advanced Technique:
Rest-Pause on Final Set – Perform extra reps after a 15-second rest.
Execution:
• Set the bench at a 30° incline.
• Lower dumbbells slowly to chest level, maintaining control.
• Press back up without locking out to keep tension on the pecs.
Plated Dip Machine – Double Drop Set
Sets/Reps: 3 sets x 10, 8, failure
Tempo: 2/2/1/0
Rest Time: 90 seconds
Purpose:
Build lower chest thickness and triceps strength with a deep stretch.
Advanced Technique:
Drop Set – After reaching failure with added weight, immediately continue with bodyweight reps.
Execution:
• Lean slightly forward for chest activation.
• Lower until shoulders are below elbows before pressing up.
Cable Chest Fly (Low-to-High) – Mechanical Drop Set
Sets/Reps: 3 sets x 15, 12, 10 reps
Tempo: 2/2/1/0
Rest Time: 60 seconds
Purpose:
Maximize chest contraction without joint strain, emphasizing upper pec fibers.
Advanced Technique:
After failure, switch to mid-level cable flyes for extra 5-7 reps.
Execution:
• Keep a slight bend in the elbows.
• Squeeze at the top for peak contraction before lowering slowly.
Smith Machine Close-Grip Bench Press – Superset w/ Rope Pushdowns
Sets/Reps: 3 sets x 10, 8, 6 reps
Tempo: 1/4 1/4 full
Rest Time: None (superset transition)
Purpose:
Triceps overload with a heavy compound movement, followed by an isolation burn.
Execution:
• Keep elbows tucked in during close-grip bench press.
• On pushdowns, spread the rope at the bottom for full contraction.
Overhead Dumbbell Triceps Extension – Slow Negatives
Sets/Reps: 3 sets x 12, 10, 8 reps
Tempo: 3/1/1/0
Purpose:
Emphasize triceps long head for fuller arm development.
Advanced Technique:
Slow Negatives – Lower the dumbbell for 3 seconds on each rep.
Execution:
• Lower the dumbbell behind the head for full stretch.
• Keep elbows locked to avoid shoulder engagement.
Triceps Dips (Bench) – Burnout Set
Sets/Reps: 3 sets to failure
Tempo: 2/1/1/0
Rest Time: 60 seconds
Purpose:
Exhaust triceps fully, enhancing endurance and growth.
Advanced Technique:
Final Set Isometric Hold – Hold the bottom position for 15 seconds.
Execution:
• Lower until elbows hit 90° before pushing up.
• Keep shoulders neutral and triceps engaged.