• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
X
  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Start Here
    • Transform Your Body
    • Weightlift for weight loss
    • How to lose 20 pounds in 3 months
    • Clean Eating for Beginners
    • The Obesity Code summary
  • Workouts
    • Strength Training for Men Over 50
    • 5×5 Workout for Over 50
    • Calisthenics Workout Plan for Beginners
    • Bodybuilding over 50 workout routine + PDF
    • The Best at Home Dumbbell Workout
    • 3×5 workout program
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
    • Squats
      • Squat muscles worked
      • Benefits of squats
    • Bench Press
      • Bench Press Muscles & Benefits
    • Chin-Ups / Pull-Ups
      • Pull Ups benefits, muscles worked
      • Neutral grip pull-ups muscles worked
    • Push-ups
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Body Transformation
    • Getting Fit at 50 before and after photos
    • How deadlifts change your body
    • 12-week body transformation plan
    • Swimming body transformation
    • How Rucking Changes Your Body
  • Equipment
    • Weightlifting
      • Elbow Sleeves
      • Knee Sleeves
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
      • Best shoes for squats & deadlifts
      • Deadlift bars
      • Best lifting straps
    • Calisthenics
      • Weighted Vests
      • Resistance Bands
      • Power Towers
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » The Best Chest and Triceps Workout for Strength in 45 Minutes

The Best Chest and Triceps Workout for Strength in 45 Minutes

Updated August 21, 2023 by Rich "Hashi Mashi" NASM-CPT

94 shares
  • Share
  • Tweet
  • Email

Chest And Triceps Workout – Introduction

Are you looking for an excellent chest and triceps workout for strength?

Then, you’re in the right place!

According to many fitness experts, you need to go to a gym if you want to build bigger, stronger muscles.

This point of view makes a certain amount of sense because gyms have all the equipment you need to train your muscles from many different angles.

However, it’s not always practical or even necessary to go to a gym to work out.

For instance, traveling to a gym can be time-consuming, and then there is the ongoing cost of your membership.

Some gyms have restrictive opening hours too.

I mean, why DO so many of them close on public holidays?

That’s when many of us are off work and would probably enjoy a workout!

Because of all these factors, many exercisers (including me!) prefer to work out at home.

When you train at home, your gym is open 24/7/365, and you won’t have to queue to use the equipment.

With no commuting required, your workout will be more time-efficient too.

Working out at home DOES raise an important question – is it possible to build muscle and strength without joining a gym?

The answer is most definitely YES!

Your body is a brilliant feat of engineering but, despite its evident complexity, it can’t tell the difference between doing chest presses using a $20,000 machine and push-ups in your garage.

It just knows tension and work.

Providing you work hard enough and consistently, you can build muscle and strength almost anywhere using basic workout equipment.

To that end, in this article, we reveal our favorite at-home chest and tricep workout routine.

All you need is a pair of loadable dumbbells, an adjustable training bench, and enough space to do some push-ups.

The Best Chest and Triceps Workout Program

Do this workout once or twice a week as part of a split routine.

If you choose to do it twice, work out on non-consecutive days, for example, Monday and Thursday, to allow plenty of time for rest and recovery.

Before you begin your workout, spend a few minutes warming up and preparing your body for what you are about to do.

Start with 5-10 minutes of easy cardio, such as jogging or jumping rope, followed by a few dynamic mobility and flexibility exercises, focusing on your chest, shoulders, and elbows.

 

Exercise

Sets

Reps

Recovery

1

Incline dumbbell squeeze press

3-4

8-10

90 seconds

2

Dumbbell fly and press

3-4

8-10

90 seconds

3

Dumbbell Pullover

2-3

10-12

60 seconds

4

Push-up drop set

2-3

AMRAP*

60 seconds

5

Dumbbell skull crusher

2-3

10-12

60 seconds

6

Dumbbell kickback

2-3

10-12

60 seconds

*AMRAP = As Many Reps as Possible. Just do as many reps as you can!

Exercise Descriptions

Get the most from this workout while minimizing your risk of injury by doing each exercise correctly.

If the exercises are new to you, start with light weights and only increase when you are confident that your form is perfect.

#1. Incline dumbbell squeeze press

Primary muscles targeted: pectoralis major, inner and upper chest, anterior deltoids, triceps

While most people’s go-to chest exercise is the barbell bench press, the dumbbell bench press is better for home lifters.

To do a barbell incline bench press, you need either a spotter or power rack because if you cannot complete a rep, you could find yourself pinned under a heavy weight.

With dumbbells, you can drop the weights down to the floor, saving yourself from injury.

How to do it:

  1. Set your bench to between a 30 and 45-degree angle.
  2. Lie on the bench with a dumbbell in each hand, pressed up to arm’s length.
  3. Turn your palms inward and push the dumbbells together.
  4. Squeezing the weights inward, bend your arms, and lower the dumbbells to your chest.
  5. Press the dumbbells back up to arm’s length and repeat.
  6. The harder you press the dumbbells together, the more effective this exercise is.

Incline Dumbbell Squeeze Press

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

A post shared by Mankel Over Matter (@mankelovermatter)

#2. Dumbbell chest fly and press combo

Target muscles: Mid-chest and triceps muscles

One of the downsides of training at home with only dumbbells is that you may not have the availability of sufficient weight for your workout.

Therefore, this exercise combines two of the best chest exercises so you can get a good workout using light to moderate weights.

How to do it:

  1. Lie on a flat bench with a dumbbell in each hand.
  2. Press the weights up to arm’s length and hold them over your chest, palms facing inward.
  3. With your elbows slightly bent but rigid, open your arms and lower the weights out and down so you form a T-shape.
  4. Squeeze the dumbbells back up and together.
  5. Next, bend your arms and lower the weights down to your shoulders.
  6. Press them back up.
  7. That’s one rep; keep going!

The Only Way You Should Do a Dumbbell Fly

#3. Dumbbell Pullover

Target muscles: Lower chest and lats

Dumbbell pullovers are a lat (upper back) exercise, but they also work your chest.

For this variation, use two dumbbells for more comfort and care of your shoulders.

How to do it:

  1. Lie on a flat bench with a dumbbell in each hand.
  2. Press the weights up to arm’s length and hold them over your chest, palms facing inward.
  3. Keeping your arms slightly bent but rigid, lower the weights down and overhead until your biceps brush your ears.
  4. Pull the weights back up and over your chest and repeat.

Dumbbell Pullover

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

A post shared by Dominic Anthony (@dominicanthonyfitness)

#4. Push-up drop set

Target muscles: Upper, mid, and lower chest muscles, triceps

Chest exercises don’t come much better or more convenient than push-ups.

This push-up drop set will finish off your chest while prepping your triceps for what comes next!

How to do it:

  1. Get into the push-up position with your feet resting on a knee-high bench.
  2. Bend your arms and lower your chest to within an inch of the floor and then push yourself back up.
  3. Make sure your body is straight and that you engage your core.
  4. Repeat until failure.
  5. Next, lower your feet to the floor and immediately pump out more push-ups.
  6. Keep going until you are unable to continue.
  7. Finally, bend your legs and rest your knees on the floor.
  8. Push out one more set of reps to failure.
  9. Rest for a moment and then repeat the entire three-exercise sequence.
  10. Don’t be surprised to find you can’t do anywhere near as many push-ups; your chest muscles will likely be exhausted.

Push-Up Drop Set Variations

#5. Dumbbell skull crusher

Target muscles: Triceps

When you do this exercise with a barbell, it’s all too easy to hit yourself on the head, which is where it gets its name.

However, you are much less likely to have an accident with dumbbells, so this is a safer alternative to barbell skull crushers.

As an added advantage, using dumbbells means you can move your elbows through a full range of motion, increasing triceps engagement in the process.

How to do it:

  1. Lie on a flat bench with a dumbbell in each hand.
  2. Press the weights up to arm’s length and hold them over your chest, palms facing inward.
  3. Keeping your upper arms vertical and stationary, bend your arms and lower the dumbbells down to the side of your head.
  4. Extend your elbows and repeat.
  5. Take care NOT to turn this into a pressing exercise; the only joint that should move is your elbows.

Dumbbell Skull Crushers

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

A post shared by Get-fit with Nelson©️™️ (@getfitwithnelson)

#6. Dumbbell kickback

Target muscles: Triceps

Your final exercise is the dumbbell tricep kickbacks.

For many exercisers, your tricep muscle is what determines your overhead press strength.

The triceps brachii is comprised of three heads:

  • the long head of the triceps
  • lateral head
  • medial head

Besides the humble push-up, one of the best tricep exercises you can do is the dumbbell kickback.

This is because it isolates all 3 heads of the triceps muscle and will wring the last bit of energy from the backs of your upper arms.

Don’t use a heavy weight for this exercise.

Instead, go light and slow to maximize triceps engagement.

If you have to swing the weight up, you will not get the best results.

How to do it:

  1. With a dumbbell in one hand, lean forward and place your other hand on your bench for support.
  2. Your torso should be parallel to the floor.
  3. Bend your arm and pull your elbow up into your ribs.
  4. Without swinging, extend your arm and press the dumbbell back toward your hip until your elbow is straight.
  5. Bend your arm back to 90 degrees and repeat.
  6. Do the same number of reps on each arm.

Dumbbell Kickbacks

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

A post shared by John Laukaitis (@johnjlaukaitis)

Chest and Triceps Training FAQ

Here are our answers to some of the most common chest and triceps training questions:

Q1: Are push-ups and dips enough to build a bigger, more muscular chest?

You bet!

While using dumbbells means you’ll have a wider choice of exercises, you can build a great chest using just the standard push-up and dips.

You can use many different push-up variations, and dips are also very effective for building chest and triceps size and strength.

Are you not convinced?

Then check out the upper body muscle development of most male gymnasts.

They don’t do ANY weightlifting!

Training Day With Olympic Gymnast Jake Dalton – (No Weights!)

Q2: Don’t I need barbell bench presses to build a bigger chest?

While the regular bench press is a good chest exercise, it’s not compulsory.

In fact, for some exercisers, using dumbbells is better.

When you do dumbbell bench presses, you have to control two weights instead of one and move your arms through a broader range of motion, which could mean greater muscle engagement, balance, and growth.

You won’t use such heavy weights, but that’s a small price to pay for a more effective and potentially safer workout.

The barbell bench press is a great exercise, but using dumbbells is not a poor alternative, either.

Q3: How often should I train my chest?

You can train your chest anywhere between once and three times a week, depending on the type of training you do.

Training different muscle groups on separate days will work well once or twice a week if you follow a split routine.

But, if you do full-body workouts, training every muscle group each time you exercise, you can work your chest three times a week, albeit with fewer chest exercises per session.

Remember, though, that you need to balance your training with rest and recovery.

Doing more chest workouts could mean worse results if you don’t allow enough muscle repair and growth time.

Q4: How many exercises should I do for my chest?

In simple terms, you can do anywhere from one effective exercise to a lot!

If you only train your chest once a week, 4-5 exercises are a good range to target.

But, if you train your chest three times a week, 1-3 exercises per workout should be enough.

Rather than see how many different exercises you can do for your chest, try and determine how few you need to achieve your workout goals.

Finding the minimum effective dose of training you need can save you a lot of time and minimize potential injuries.

And remember, your chest is only one of several essential muscle groups, so make sure you pay equal attention to all of them.

Over-emphasizing your chest could lead to muscular imbalances and injuries.

Q5: Do I have to use isolation exercises to train my triceps?

Your triceps are involved in all chest and shoulder press exercises.

As such, you may not need to train them using isolation exercises like triceps pushdowns and kickbacks.

If you are happy with your triceps size and strength, try skipping the isolation exercises and see if you need them.

If your triceps continue to grow without isolation exercises, there is no need to put them back into your workouts.

But if you feel your triceps need some extra attention, a couple of isolation exercises after your chest or shoulder workout will probably be helpful.

No Equipment Chest, Triceps & Abs Workout

Chest and Triceps Workout for Strength – Wrapping Up

You don’t need to hit the gym to build a strong chest and triceps.

Instead, you can get a great workout at home using nothing other than a pair of dumbbells and an adjustable bench.

Or, you could even do bodyweight or resistance band exercises.

You certainly DON’T need to do barbell bench presses or use a chest press machine or cable crossover to build picture-perfect pecs.

Try our chest and triceps workout to discover just how effective home workouts can be!

Related Posts:

  • 8 Best Tricep Exercises for Strength and Muscle Mass + Workout
  • Top 10 Exercises to Improve Pushups for Beginners + Workout
  • 30-Minute Dumbbell Chest Workout for Beginners
  • Push Workout with Dumbbells at Home for Beginners
  • How to Bench Press with Dumbbells: Chest Exercise Guide + Workout
94 shares
  • Share
  • Tweet
  • Email

Filed Under: Exercises, Workouts

About The Author

Rich Hashimashi AuthorRich "Hashi Mashi" is a NASM-CPT, CNC and Integrative Nutrition Health Coach. At 55, he lost 75 pounds in 6 months, and discovered if you change your body, you can change your life. Ready to reignite your fitness? Start Your Body Transformation Journey Here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: the Ultimate Guide
  • Strength Training for Men Over 50 + Workout
  • Minimalist Training Home Workout Guide
  • 8-Week Bodybuilding Over 50 Routine + PDF
  • 12-Week Body Transformation Workout Plan

Recent Posts

  • 5 Best Minimalist Training Shoes for Lifting and Running in 2025
  • The 5 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025
  • Pilates vs Yoga for Beginners: Which Workout Is Better?
  • SIGECAPS: How to Manage Depression with Diet & Exercise

Footer

Change Your Body

Recent Posts

  • 5 Best Minimalist Training Shoes for Lifting and Running in 2025
  • The 5 Best Walking Shoes for Overweight Men in 2025
  • Why Use Deadlift Slippers + The 10 Best In 2025
  • Pilates vs Yoga for Beginners: Which Workout Is Better?
  • SIGECAPS: How to Manage Depression with Diet & Exercise
  • How to Get Started Bodybuilding: A Beginners Guide
  • How to Start Intermittent Fasting – Best Methods
  • How to Cook Asparagus on the Stovetop (Easy Recipe)
  • Top 10 Healthy Lifestyle Tips for Busy Professionals
  • Top Indoor Swimming Pools in NYC: Stay Fit Year-Round

Change Your Life

Change Your Life

  • Body Transformation
  • Clean Eating
  • Diet and Weight Loss
  • Equipment
  • Exercises
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Workouts

Follow Hashi Mashi

Pinterest   Facebook

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

Hashimashi.com's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2025 The Fit Apprentice® Blog powered by hashimashi.com - Hosted on BigScoots
DMCA.com Protection Status