Table of Contents:
Join Pat Chadwick as he shows you a killer upper body workout that targets the chest and triceps. Be warned that this routine will give you will be maximizing time under tension on your muscles, giving you a nice pump. You will be making huge gains in the muscle development of the chest and tricep region.
The chest and triceps is a famous duo in the fitness world, just like the “back and biceps”. Both muscles are responsible for the push motion when they are contracted to force resistance away from the body. Therefore, it makes sense to work on these in a workout to maximize muscular activation, in order to stimulate hypertrophy.
Research suggests that consistent resistance training will enhance the skeletal muscle size and strength in both men and women, irrespective of age. Resistance training prompts increased muscle protein turnover and has a dual effect on resting metabolic rate.
This workout targets the upper body muscles as the majority of these exercises are compound movements, with the primary muscle worked are the pectoralis major, triceps, and serratus anterior. The secondary muscles worked are the abdomanls, obliques, rhomboid, glutes, quadriceps.
This workout is for all fitness levels, from beginners to advanced as Pat Chadwick shows you regression exercises for this workout. Remember to go at your own pace, don't rush it. Rest when you need to, just don't give up!
Chair dips, also known as tricep dips, are great for building your pushing strength. This exercise works on the chest, triceps, and the serratus anterior. Moreover, it can be practiced anywhere as all that is required is an elevated surface. You can learn more about chair dips and its variations in this tricep dips tutorial. To perform this, you will:
Diamond push-ups is a push-up variation that puts emphasis on the triceps. This is due to a smaller grip base that is located at the center of your chest. You can find out more about the benefits and variations in this diamond push-up tutorial. To perform this, you will:
This is another triceps killer that defines the back of your upper arms. The position will be similar to the push-up position, but with greater isolation on the triceps. You can learn more about tricep extensions and its variations in this tricep dips tutorial. To perform this, you will:
The decline push-up is a progression to the traditional push-ups as your feet will be placed on an elevated surface. This puts more load on the upper body especially on the chest, shoulders, and triceps as your body is at a downward angle. Find out more about this exercise’s benefits and variations in this decline push-up tutorial. To perform this you will:
This is a push-up variation that isolates the triceps and targets the chest to a lesser degree. It also works the shoulders and core. To perform this, you will:
This is a standard push-up that incorporates a 2-second isometric hold at the bottom phase on the push-up. This will increase time under tension on your muscles which contributes to muscular hypertrophy and muscular endurance. To perform this, you will:
The skull crusher is a challenging exercise that targets the triceps. All you will need is an elevated surface. To perform this you will:
Finally, we arrive at the last exercise which is the archer push-ups. This is a unilateral exercise which means that you are working on one side of the body at a single time. This will correct any imbalances in the push-up by reducing the overreliance on the dominant arm. You can learn more about this exercise in this archer push-ups tutorial. To perform this, you will:
So there you have it! - A 10 minute follow-along ab routine that will set your core on fire. Thank you for following along in this workout series! Want to learn more? Why not check out our follow-along guide to chest and triceps workout to widen your knowledge of calisthenics's beautiful strength, and take your fitness abilities to another level.
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.