The Best Chest and Tricep Workout Routine Made For Women, By Women

Workouts

Want to boost your health, strength, and tone up? If your current fitness regime revolves around cardio workouts, it could be time to switch things up. Why not spend some time working on your upper body? Finding the best chest and tricep workout for you means that you can really attack these muscle groups and enhance your physique. Ready to get started? Let’s take a look at everything you need to know in this quick guide.

What is a Chest and Tricep Workout?

woman doing push ups for chest and triceps workout
Research from Iowa State University suggests that weightlifting may have a positive impact on your heart.

First of all, let’s talk about what a chest and tricep workout is. This is a routine that is comprised of exercises which target your tricep or chest muscles. Needless to say, much of the time, these workouts also engage your back, bicep, and shoulder muscles too. Many of the moves are strength-based and you will use gear such as resistance bands and free weights too.

3 Benefits of Chest and Tricep Workouts For Women

1. Improves heart health

Female trainer helping young woman with chest and triceps workout

Around 610,000 people in the US die of heart disease every single year, according to the Centers for Disease Control and Prevention.[1] In fact, heart disease is the leading cause of death for women and men. With that in mind, doing what you can to improve your heart health is a smart way to protect your overall wellness. Luckily, strength training could be the answer.

Research from Iowa State University suggests that weightlifting may have a positive impact on your heart.[2] The study found that less than five minutes of strength training per session could be effective. Creating a chest and triceps workout that includes weights is a great way to go.

2. Strengthens muscles

Woman doing chest and tricep workout outdoors with a machine

Of course, one of the major reasons that you should try chest and tricep workouts for women is because it will improve your strength. Taking the time to work on your muscles and keep them active means that you will have a higher level of overall fitness. Many of the workouts that are specifically for women don’t focus on chest and tricep muscles. However, developing these areas of your body should be a part of your regime.

3. Tones your body

Woman using gym machines for chest and tricep workout

Looking for a way in which to tone up? Strength training will help you to tone up areas of your body over time. Whether you want to get toned arms or strengthen your chest muscles, you might find that trying these routines is the right move for you. Of course, you should also keep in mind that your nutrition— i.e. the amount of protein you get—also plays a role in this too.

The Best Chest and Triceps Workout Routine For Women

Chest Stretch | 20 reps

Woman doing chest stretch with help from her trainer
Warming up is essential as it stops you from overextending muscle groups or pulling them during training.

Before you get into the full chest and triceps workout, you need to make sure that you properly stretch the muscles. Warming up is essential as it stops you from overextending muscle groups or pulling them during training. After all, you don’t want to get injured working out! So taking just a minute to open up your chest and work those muscles could make all the difference.

Equipment you’ll need

  • None

How to do it

  1. Start by standing up with your spine straight. Tighten your core and keep your abs as firm as possible.
  2. Lift your shoulders up as far as you can. Next, roll them backward and back around to starting position. This should loosen up your arm muscles.
  3. Then, hold both of your arms up in front of your face. Your elbows should be at a 90-degree angle.
  4. Pull your arms apart so that it opens up your chest and stretches out the muscles.  Repeat this action 20 times to warm up.

Tricep Extensions | 30 reps

Woman performing a tricep extension as part of chest and triceps workout

Next, let’s move onto some tricep exercises with a dumbbell. The extension move is relatively straight forward. All you have to do is make sure that you maintain control at all times. This is not a race—take things slow and steady.

Equipment you’ll need

  • Dumbbell

How to do it

  1. Pick a dumbbell that suits your strength level. Stand with your feet a hip-width apart and keep your core strong.
  2. Hold the dumbbell in both hands and then hold it above your head. Make sure that your arms are fully extended when you first start.
  3. Bend your elbows and bring the dumbbell slowly down behind the back of your head. Take this slow and only go as far as feels comfortable.
  4. Lift the dumbbell back up above your head to the start position. Repeat this action 30 times per set.

Pro Tip: Make sure that you get the position right from the offset! Your elbows should be tucked in throughout these movements.

Dumbbell Fly | 20 reps

Young woman doing a dumbbell fly in the gym

The dumbbell fly exercise works both your chest muscles and your back in one swoop. This is a classic training move that you should most certainly include in your chest and tricep workout for strength. When you’ve mastered it, you can go back time and time again.

Equipment you’ll need

  • Dumbbells

How to do it

  1. Choose two dumbbells that suit your strength levels. Stand with your feet a hip-width apart. Keep your spine straight and your core tight.
  2. Hold one of the dumbbells in each hand down by your sides.
  3. Simultaneously lift both arms away from your sides while keeping them straight. Move them up to shoulder level, for the best results. Hold for a second.
  4. Then release your arms and move them back down to your sides.
  5. Repeat this movement 20 times per set.

Pro Tip: If you’re completely new to the dumbbell fly move, you might find it hard to steady yourself. Try a seated dumbbell fly first to get the gist of it.

Tricep Dips | 30 reps

Young woman doing tricep dips outdoors to workout chest and triceps

Here’s another move that will help you to work your triceps easily. All you need to execute this move is a chair (or something sturdy). When you’re curating your chest and triceps workout routine it’s well worth adding this one into the mix.

Equipment you’ll need

  • Chair

How to do it

  1. Stand with your back toward the chair. Make sure that it’s as sturdy as possible.
  2. Place both of your hands on the chair and then bend your knees at 90-degree angle so that you’re in a crouching position.
  3. Flex your arms and bend your elbows to dip down.
  4. Ensure that you are supporting your full body weight as you move downward.
  5. Next, lift yourself back up to the start position.
  6. Repeat this movement 30 times per set.

Wide Arm Pushups | 20 reps

Woman doing wide arm pushups as part of her chest and tricep workout

Are you a fan of pushups? Adding these movements to your chest and triceps workout means that you can strengthen your arms and chest without using a load of gear. You may want to include this move in your chest and triceps workout at home.

Equipment you’ll need

  • Gym mat

How to do it

  1. Start by getting into the regular push-up position on the mat. Your hands and toes should be supporting your body weight, while your back needs to be straight.
  2. Move your hands out so that they are wider than your shoulders.
  3. Slowly press downward by bending your arms. Try to get as near to the floor as you can.
  4. Next, push back up into the starting position.
  5. Repeat this move 20 times per set.

Pro Tip: Keep those abs tight! Make sure that your core and abdominal muscles are pulled in tight at all times.

Overhead Shoulder Press | 25 reps

Woman showing how to do an overhead shoulder press for a good chest and tricep workout

As you might imagine from the name, the shoulder press targets the shoulder and back muscles. However, this particular exercise will also engage your chest and triceps. Learning this simple move means that you can create the best chest and tricep workout routine ever.

Equipment you’ll need

  • Dumbbells

How to do it

  1. Start by choosing a set of dumbbells suit your strength. Stand with your legs a hip-width apart.
  2. Hold each dumbbell in one of your hands. Raise your arms and hold the dumbbells upward above your head.
  3. Bend your elbows at a 90-degree angle. Your upper arms should be parallel to the floor while your forearms are straight upward.
  4. Simultaneously move both arms upward and while keeping the elbow relaxed.
  5. Bring your arms back to the start position and begin again.
  6. Repeat this move 20 times per set.

Pro Tip: Keep your arms relaxed! You don’t want to straighten your arms completely when lifting the dumbbells.

Resistance Band Press | 40 reps

Woman doing a resistance band press outdoors

Have you used resistance bands in your chest and tricep workout yet? These versatile pieces of gear will help you boost your strength training while also giving you a really intense session. For this next move, you only need the bands to get started.

Equipment you’ll need

  • Resistance band

How to do it

  1. Start by hooking the resistance band underneath your left foot. Step your other foot backward so that you are stable.
  2. Hold the other end of the band with your left hand. Make sure that there is some tension in the band.
  3. Flex your arm upward to pull on the band. Keep your elbow tucked in as you move.
  4. Repeat this movement 20 times.
  5. Then switch sides and do the move with your right side. Repeat 20 times again.

Pro Tip: Maintain your core strength at all times. Keep your back straight and your abs as form as you can!

The Best Chest and Tricep Workout For Women

Conclusion

Now that you understand how to create the best chest and tricep workout regime, it’s time to put it into action. Use the moves here as some fitness inspiration and add some of your own too. The more confident you get when it comes to strength workouts, the variations you can try. Happy training!

References

  • [1] https://www.cdc.gov/heartdisease/facts.htm
  • [2] https://www.news.iastate.edu/news/2018/11/13/resistancecvd

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