🔥 Chest & Triceps Brutal Workout

Описание: 🟥 CHEST WORKOUT

1️⃣ Incline Bench Press

Primary muscles: Upper Chest (Clavicular Pectoralis Major)
Secondary muscles: Front Delts & Triceps

Incline bench press helps develop the upper chest thickness and strength. Keep your shoulder blades tight and control the movement for maximum muscle activation.

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2️⃣ Vertical Chest Press + Dumbbell Close Grip Press (Superset)

Primary muscles: Middle Chest
Secondary muscles: Triceps & Shoulders

Perform the vertical chest press machine followed immediately by dumbbell close grip press to increase chest contraction and triceps engagement.

Supersets increase muscle fatigue and pump, which helps in hypertrophy.

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3️⃣ High to Low Cable Crossover + Wide Pushups (Superset)

Primary muscles: Lower Chest
Secondary muscles: Front Delts

High to low cable crossover isolates the lower chest fibers and improves chest definition.
Wide pushups immediately after create a deep chest burn and muscle pump.

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4️⃣ Dumbbell Pullover

Primary muscles: Chest & Serratus
Secondary muscles: Lats

Pullover helps expand the rib cage and stretches the chest muscles while also activating the lats.

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🟥 TRICEPS WORKOUT

1️⃣ Bar Pushdown

Primary muscles: Lateral Head of Triceps

A great isolation exercise for building bigger and stronger triceps. Keep elbows fixed and squeeze at the bottom.

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2️⃣ Dumbbell Overhead Triceps Extension

Primary muscles: Long Head of Triceps

This movement stretches the long head of triceps which is essential for arm size and thickness.

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3️⃣ Triceps Dips

Primary muscles: All Three Heads of Triceps
Secondary muscles: Chest & Shoulders

Dips are a powerful bodyweight exercise that builds massive triceps strength and arm size.

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🔥 Train hard, stay consistent, and always focus on proper form and muscle contraction.




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