workout split for chest and triceps

Here’s a chest and triceps workout split that builds strength and size, perfect for 1-2 sessions per week:

Chest & Triceps Workout Split

Day: Chest + Triceps

Do this workout once or twice per week. Rest 60–90 seconds between sets.

Warm-up (5–10 min) 

Arm circles, push-ups (2 sets x 10 reps), light dumbbell press

Chest Focus

1. Barbell Bench Press
   4 sets x 6–8 reps
   Heavy compound lift for overall mass

2. Incline Dumbbell Press
   3 sets x 8–10 reps
   Targets upper chest and stabilizers

3. Chest Dips (weighted if advanced)
   3 sets x 10–12 reps
   Lower chest & triceps activation

4. Cable or Dumbbell Flys
   3 sets x 12–15 reps
   Isolation for inner and outer chest

Triceps Focus

1. Close-Grip Bench Press
   3 sets x 8–10 reps
   Targets all three heads of the triceps

2. Overhead Dumbbell Extension
   3 sets x 10–12 reps
   Hits the long head of the triceps

3. Triceps Rope Pushdowns
   3 sets x 12–15 reps
   Great burnout finisher

Optional Finisher (Superset)

Push-up to Failure + Bench Dips (2 rounds)

 Weekly Split Suggestion

Day	Focus
Monday	Chest + Triceps
Tuesday	Back + Biceps
Wednesday	Rest / Active Recovery
Thursday	Legs + Core
Friday	Chest + Triceps
Saturday	Shoulders + Arms
Sunday	Rest / Cardio