Chest and Triceps Dumbbell Workout

Posted On Feb 16, 2022 By Amy Kiser Schemper

A woman performing an overhead triceps extension using 552 dumbbells.

Previously, we discussed training your back and biceps muscles together as an upper body split. This month, let's talk about another common training split: chest and triceps. These muscle groups are commonly trained together as they are both upper body “push” muscles, and often work together. When you are training your chest, you are training your triceps, particularly with compound movements.

This workout goes beyond your basic chest press, pushup, and extension, starting with more isolated movements with dumbbells, and ending with compound bodyweight exercises. You'll get three circuits, alternating between two exercises: one chest focused, one triceps focused. Do each exercise for 45 seconds, followed by 15 seconds of rest. Repeat 2 times through.

Chest and Triceps Dumbbell Workout

Circuit 1

  • Front supinated raise
  • Overhead triceps extension

Circuit 2

  • In and out chest press
  • Lying triceps extension with rotation

Circuit 3

  • Pushup up superman
  • One leg plank press