Chest and Triceps Workout Plan

What is a good chest and triceps workout?

A good chest and triceps workout combines heavy barbell pressing with dumbbell work, cable flyes, and direct tricep isolation. This 4-day program features two dedicated push sessions per week delivering 18-22 total weekly chest sets, which significantly exceeds the volume of a standard training program.

How is the chest and triceps plan structured?

Monday opens with heavy barbell bench and incline before moving to flye variations that stretch the pecs under load. Thursday switches to dumbbell pressing, adds dips and close-grip bench for compound tricep work, then finishes with cable isolation. The remaining two days cover legs and pull movements.

How do you build a bigger chest?

For maximum chest development, vary your grip width and bench angles across sessions. Keep your shoulder blades retracted and depressed during all pressing movements to protect your shoulders and allow the chest to do more work. Progressive overload on the compound presses drives the most growth.