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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

DayFocus
MondayChest + Triceps
TuesdayBack + Biceps
WednesdayRest / Active Recovery
ThursdayLegs + Core
FridayChest + Triceps
SaturdayShoulders + Arms
SundayRest / Cardio
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