Lean, Mean and Monstrous Chest and Triceps

There are many indicators of a great physique. Some like it lean, others like it built and bulked up. But whatever the case, a great physique comprises of:

Grown Quads
Or the quadriceps femoris, quadriceps extensors or simply, quads. This is the largest group of muscles in your legs that could be easily identified through the front thighs. It extends from the knee, covering and protecting the femur bones (thigh bones). As you’ve observed, your thighs are large fleshy masses which mostly comprise of muscle so it isn’t really difficult to make it look lean and mean. A lot of isolation exercises like squats and leg presses would do the trick. If you aren’t keen on the weights, most bodyweight exercises like a variety of lunges, squat jumps, high knee toe taps, and calf raises would help in growing them.

A Plump and Firm Behind
A favorite amongst women is to work out their butt and hamstrings for a fuller, plumper look. However, there is no indifference with men as well. The hamstrings are the muscles behind your thighs. This is comprised of the Adductor Magnus, Semimembranosus, Biceps femoris, Gracilis, and Semitendinosus. While the butt, which we are all familiar with is the Gluteus maximus. Squats and lunges are a surefire way to get those muscles going. As well as, weighted exercises like barbell lunges, sumo deadlifts, wide-stance barbell squats, and single-leg glute bridges.

Washboard Abs
Another crowd favorite as an indicator of a great physique: abs or a strong core. This comprises of the abdominal external and internal obliques, wall, anterior and lateral muscles. The common misconception for abdominal muscles is that you can spot treat it. But six-pack abs, or even just washboard ones require more than that. A certain body fat percentage is required that tantamounts to a highly-disciplined diet and committed gym sessions. You’ll only see a glimpse of your abs peeking through at 20% body fat.

Bring the Sexy Back On
Literally. In bodybuilding, the back comprises of the back itself, biceps and the grip. These are identified as the pull muscles. More specifically, these are made of the latissimus dorsi (your lats), teres major (shoulder joint muscle), rhomboids (your wings), middle and lower trapezius (your traps) biceps brachii (biceps), brachialis (near the elbow muscles) and the rows. Some body experts say that working out the back and biceps together is more beneficial and it is usually the case. Heavier bicep workout equates to heavier back workout as these two go hand-in-hand to assist each other’s muscle groups. A few exercises that would benefit these muscle groups are horizontal pulls, vertical pulls, straight arm pulldowns and pullovers, standing curls, hammer curls, etc.

And finally, last but not least…

The Lean, Mean and Monstrous Chest and Triceps

According to a study published in an issue of Sports Medicine, one of the most neglected parts of a work out besides leg day is training the chest and triceps. Most athletes and bodybuilders usually focus on the biceps and back, typically forgetting about these two main groups. First, let’s learn about these muscles:

The Chiseled Chest
The chest, medically known as the pectoral muscles or in bodybuilding as pecs, connects the front muscles to the shoulder and the upper arms. It is made up of the following muscle groups:

  • Pectoralis major (the thick muscle that is seen which is placed under the breast. It allows the flex and rotation of your upper arm)
  • Pectoralis minor (the muscle that is attached to the ribs used to stabilize your shoulder bone)
  • Pectoral fascia (thin muscle tissue connected to your back)
  • Subclavius muscle (forms the armpit and allows the downward and forward movement of your shoulder)
  • Serratus anterior (the front muscle which gives power to your punches)
  • Intercostal muscles (allows and help with your breathing)

The Terror Tricep
The tricep or the three-headed muscle of the arm is the muscle at the back of your upper limb. It is usually the muscle that wobbles on girls when they lift their arms. It connects to many skeletal points. It is made up of these muscles:

  • Long Head or Infraglenoid Tubercle (the muscle that is located on the side of your shoulder bone)
  • Medial Head (the muscle that follows the path of the long bone in the forearm)
  • Lateral Head (rests on the border of the elbow bone)

The Ultimate Workout To Work The Chest and Tricep For A Vascular Physique

Nothing great ever comes easy and that speaks for life itself and bodybuilding. Now that you’ve understood the specific muscle groups, location and what they’re made for. It’s time to learn about how to grow and make them stronger. Initially, you need the proper mindset: mind over matter, no pain-no gain, and pure unadulterated commitment and discipline.

Now, there are many ways to work out your chest and triceps. It can be categorized through weighted and bodyweight exercises. In this article, let’s focus on both to get the maximum results:


As with any physical activity, putting the warm-up in is as important as the workout itself. To warm up the body for chest and tricep exercises, we recommend that you incorporate as your first activity the flat dumbbell chest presses.

We’re choosing the flat dumbbell press versus the incline because we’re just warming up. The flat bench press works the entire pec, as well as the deltoids and triceps. Here’s what you need to do:

  • Lie on your back and hold the dumbbells straight up overhead
  • Shoulder blades together, slightly stick out your chest
  • Slowly lower the dumbbells on chest level then inhale while keeping your tricep muscles to the floor
  • Exhale as you go back to your original position
  • Pause, then do it again

REPS: 6 to 8
Between 2-3 mins

STEP 2: Incline Dumbbell Chest Presses
As you take it a notch higher, we recommend the next activity to be an incline chest press. This places your back at a 15 to 60-degree angle. The upper chest or pectorals, and triceps are targeted on an inclined bench. As you go higher, the more chest and shoulders are involved, the lower you go down on your incline, your triceps and full pectorals are recruited.

REPS: 6 to 8
Between 2-3 mins

STEP 3: Dips and Cable Crossovers
Another workout we highly recommend is the dips and cable crossovers. This specifically targets the pectoralis major or the lower pecs of your chest. It is important to note that the position of the pulley will determine the area of your chest being targeted:

  • Highest position targets lower pecs
  • Lowest position targets upper pecs
  • Shoulder height and arms parallel to the floor targets middle pecs

REPS: 8-12
Less than 1 minute

STEP 4: Triceps Rope Pushdown
Another essential part of a chest and tricep workout is the rope tricep pushdown which targets the tricep for better definition and bigger arms. It is important to take note of these following tips:

  • Grab the attachment with palms facing down
  • Engage your core and straighten your back
  • Push towards the thighs then split to target the tricep muscles, hold for a few seconds
  • Repeat

5 minutes nonstop reps

Step 5: Dumbbell skull crushers
Dumbbell skull crushers can be executed with a barbell or different variations of bars. However, starting with dumbells will teach you the proper positioning of the arms and wrists.

Generally, a skull crusher will target all laterals on your triceps. Specifically, flat skull crushers with arms at right angles will work both lateral and long laterals, while incline skull crushers work the long head of your triceps. Some tips:

  • Lie back on a flat bench, slightly arching
  • Hold each dumbbell with arms at a right angle
  • Hold weights on the chest, palms facing each other
  • Bend elbows, lower the weights to each side of the head
  • Hold and repeat

REPS: 8-12

STEP 6: Chest Dips
We recommend chest dips as one of the best activities you can do for a bulkier chest and triceps. Chest dips allow a wide range of motion and angles for the muscles compared to any chest activity. As you are required to carry your entire body weight, it has more impact on your chest, shoulders, and triceps. Here are some tips to get you to perform this exercise well:

  • Slightly lean forward
  • Elbows should be wider than the shoulders
  • Knees should be slightly forward
  • Engage your core
  • Keep head and eyes straight as you go down
  • Inhale when you up, exhale when you go down
  • Repeat

REPS: 6 to 8

Final Step: Cool Down
Cooldown is as important as the warm-up. It relays to your body that your activity is finished and relaxes your muscles to avoid aches and pains. Here are a few things you can do for cool down:

  • 20 mins cardio on treadmill or jump rope
  • Neck stretches
  • Overhead tricep and shoulder stretch
  • Crossbody shoulder stretches
  • Spinal Twist while laying down
  • Chest Stretches
  • Wrist extension stretches

The workout is done! Now for Nutrition!

Remember that a great workout doesn’t end in the gym. Kitchen and rest time are both vital for full muscle development. Allow your body some rest before hitting the gym again. To optimize this workout routine more, we recommend legal and all-natural steroid alternatives. Remember, every minute and every rep counts.