Developing powerful chest and defined triceps is easy if you do targeted exercises. If you’re building the upper body to achieve great pecs and triceps, add these to your fitness routine:
Triceps dips are great for blasting all major muscle groups in the triceps area. Also, unlike other targeted exercises, dips lets you overload the triceps with significant weight without injuries. To do the triceps dip, lower yourself down until the triceps are parallel with the ground. Now, squeeze your triceps harder for a couple of seconds. Do at least 12 reps. You can also do different variations of the dip to boost the weight. Using different techniques also help build stamina and achieve definition. To up the ante, we recommend using a weighted belt or weight plates.
Closed-Grip Bench Press
This is another excellent exercise to target all heads of the triceps in just one movement. The closed-grip bench press also helps add definition to the inner chest and line separation between the pecs.
To do the closed grip bench press, keep the hands’ space close together at the middle of the bar. They should be at least a foot apart. The elbows have to be tucked in near the torso throughout the movement. Don’t let the elbows stick out to the side. Now, slowly lower the weight down. The triceps should be parallel to the ground. Hold the position for a couple of seconds at the bottom and then bring it back up.
Pushups are an excellent upper and lower body exercise! It tones and defines the triceps while also build muscular pecs! To do a classic push-up, lie face down on the floor. Place your hands on the floor to hold your torso up at arm’s length. Now, using your upper body strength, push yourself downward until your chest is touching the floor. Breathe out and then press your upper body back up into the starting position. Squeeze your chest muscles as you bring yourself up. Hold the position for a second or two and start lowering yourself down again. Do as many as you can.
Kettle Bell Flye
Because kettlebells are harder to grip than dumbbells, you’ll be working harder to achieve the right form. We recommend kettlebells that are at least 10 pounds lighter than what you normally use on a standard dumbbell flye.
Hold the kettlebells over the chest area. Turn your palms so they face each other. Now, lower your arms with your elbows slightly bent until you feel the chest muscles stretching. Pause for a second to contract the pecs against the resistance. Now, squeeze your pecs as you bring the arms back up in a wide hugging motion. Don’t forget to keep the shoulders back. Again, squeeze the pecs together at the top of the motion. Do a set of 10.
Decline Bench Press
This is a variation of the standard bench press. It will engage the pectorals, deltoids, and triceps. To do the decline bench press, adjust the seat of the bench into a decline. Start un-racking the weight and lower the barbell until it touches the lower chest area. Keep the elbows turned into the body. The arms should be at a 45-degree angle to the flanks. If you don’t get the right form, you will be putting the strain on the shoulder joints.