Introduction

Welcome to your fat burning, strength-building chest and triceps workout guide! As you embark on this journey, it is important to keep in mind that you will be building muscle and losing fat in a healthy and safe way. This guide is designed to provide you with the knowledge needed to get started on your fat loss and strength-building goals.

The Workout

This workout is based on a full-body approach, focusing on minimizing rest time and maximizing muscle engagement.

Warm-up & Circuit 1:

• 5-10 minutes of dynamic stretching and light cardio


• Circuit 1:




• 1 set of pull-ups: As many as possible (AMRAP)


• 1 set of dumbbell chest press: 10-12 reps


• 1 set of triceps dips: 10-12 reps


• 1 set of bent-over rows: 10-12 reps

Circuit 2:

• Circuit 2:




• 1 set of push-ups: As many as possible (AMRAP)


• 1 set of cable chest fly: 10-12 reps


• 1 set of overhead triceps extensions: 10-12 reps


• 1 set of bent-over lateral raises: 10-12 reps




• Rest for 1-2 minutes before repeating Circuit 1 and 2.


• Repeat Circuit 1 and 2 for a total of 3-4 rounds.

FAQs

How many rounds should I do?

You should aim to do 3-4 rounds of Circuit 1 and 2 for each workout.

What should I do for a warm-up?

Before beginning your workout, it is important to warm up your body to prevent injury. A good warm-up consists of dynamic stretching, light cardio, and foam rolling.

How long should I rest between sets?

You should aim to minimize your rest time in order to maximize muscle engagement and calorie burn. Try to rest for 1-2 minutes between sets.

What exercises should I do for a chest and triceps fat loss workout?

1. Barbell Bench Press

2. Cable Fly

3. Push Up

4. Triceps Dips

5. Overhead Triceps Extension

6. Incline Dumbbell Press

7. Chest Pulldowns

8. Triceps Pushdowns

9. Skull Crushers

10. Decline Push Ups

What are some good chest and triceps exercises to do at home?

1. Push-Ups – A classic exercise to target your chest and triceps.



2. Triceps Dips – A great way to target your triceps at home.



3. Wall Push-Ups – A great way to isolate your chest muscles at home.



4. Plank Extensions – A great alternative to classic push-ups.



5. One-Arm Push-Ups – An intense chest and triceps exercise.



6. Single Arm Kickbacks – Targets your tricep muscles.



7. Chest Flys – A great way to isolate your chest at home.



8. Medicine Ball Push-Ups – A challenging chest and tricep exercise.



9. Diamond Push-Ups – An effective variation on the classic push-up.



10. Close Grip Push-Ups – An exercise to target your triceps.

What type of equipment is needed for chest and triceps exercises at home?

-Dumbbells or resistance bands

-Exercise mat

-Push-up bars

-Kettlebell

-Bench

-Tricep rope

-Ab wheel Or sliders



-Pull-up bar



-Medicine ball



-Dip bars / handles





-Weight plates





-Resistance bands

What exercises can be done at home to target chest and triceps?

1. Push-Ups – The classic push-up is a great exercise to target your chest and triceps, as it works both muscles groups simultaneously.



2. Chest Press – This can be done with weights or even just with your bodyweight. To do this, lay down on your back and then push your hands up against each other as you press your arms straight up and down.



3. Tricep Dips – While seated on a chair or a bench with hands placed firmly beside your hips and fingertips facing your knees. Lower body down by bending your elbows and then press up to your starting position.



4. Tricep Extensions – Stand or sit with a resistance band looped around your hands or with dumbbells. Start in the raised position with arms straight and elbows close to your head. Bend both elbows to bring your hands towards your shoulders until there’s a slight stretch in the band or weights. Return to the starting position.



5. Bench Press – Lie on a bench holding a pair of dumbbells directly above your chest with your arms fully extended. Lower the weights slowly until your elbows are bent at a 90 degree angle. Push the dumbells up, straightening your arms.

What body weight exercises target chest and triceps?

1. Push-Ups

2. Dips

3. Incline Push-Ups

4. Decline Push-Ups

5. Chest Presses

6. Tricep Extensions

7. Close-Grip Push-Ups

8. Plyo Push-Ups

9. Tricep Push-Ups

10. Tricep Dips

What are good bodyweight exercises for chest and triceps?

1. Push-Ups

2. Plyometric Push-Ups

3. Close-Grip Push-Ups

4. Incline Push-Up

5. Decline Push-Up

6. Dips

7. One-Arm Push-Ups

8. Diamond Push-Ups

9. Plank Shoulder Taps

10. Tricep Push-Ups

11. Wall Push-Ups

12. Narrow Push-Ups