Chest and Triceps Workout to Get Lean
120 Chest and Triceps Workout to Get Lean with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Assisted Dips
With a help of a machine, it's a workout that's fairly easier to target your chest than normal dips workouts.
BeginnerChestAssisted Weight Machine - 2
Bench Press
This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.
IntermediateChestBarbells - 3
Cable Tricep Pushdown
It is a workout that contracts the triceps by pushing down the grip. It's among the most effective workouts that help you grow your arm muscles.
BeginnerTricepsCrossover Cable - 4
Chest Press Machine
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
BeginnerChestChest Press Machine - 5
Dips
This is a bodyweight workout targetting chest. Depending on the position, you can target different areas of chest. Due to a high risk of injury, I recommend using a assist machine or a band!
AdvancedChestDip(Parallel) Bar - 6
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerChestDumbbell - 7
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedChestDumbbell - 8
Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting the dumbbell above your head. Be careful not to move your elbows during workout!
BeginnerTricepsDumbbell - 9
Incline Bench Press
It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestBarbells - 10
Incline Chest Press Machine
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
BeginnerChestIncline Chest Press Machine
Ranked 11–120
- 11
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerChestDumbbell - 12
Incline Push Up
It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!
BeginnerChestBox - 13
Incline Smith Machine Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestSmith Machine - 14
Lying Barbell Tricep Extension
It is a workout that can raise the barbell and give a strong target feeling to the triceps. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
AdvancedTricepsBarbells - 15
One Arm Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting dumbbells one by one. Be careful not to move your elbows!
BeginnerTricepsDumbbell - 16
Pec Deck Fly
It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
BeginnerChestFly Machine - 17
Push Up
It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.
IntermediateChest - 18
Smith Machine Bench Press
It's the best chest workout using a Smith machine. You can workout much safer than free weight training!
IntermediateChestSmith Machine - 19
Barbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the barbell. It's the most effective workout that makes you have thick arms, so you have to do it if you want to have big arms!
AdvancedTricepsBarbells - 20
Bench Dips
It's a very simple workout that you can do not only on benches but also on the floor, chairs, and tables!
AdvancedTricepsFlat Bench - 21
Cable Crossover
You can maintain the tension on your muscles by using cables. If cable workouts are unavailable, you can replace them with any Fly-type workout!
AdvancedChestCrossover Cable - 22
Cable Rope Tricep Extension
You can use a rope to tighten your triceps by making your arms more and more tightly attached to your body!
BeginnerTricepsCrossover Cable - 23
Decline Bench Press Machine
It's a workout that can strongly target the lower chest!
AdvancedChestDecline Bench Press Machine - 24
Decline Push Up
It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!
AdvancedChestFlat Bench - 25
Dips Machine
It's an effective workout for building the base chest and triceps. Machine workout can be targeted more stably than body weight. Please workout while being careful not to open your elbows!
BeginnerTricepsTricep Dip Machine - 26
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedChestDumbbell - 27
Floor Triceps Dips
It is a workout that can train the triceps and back muscles. Be careful not to spread your elbows too wide!
IntermediateTriceps - 28
Hammer Bench Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Bench Press Machine - 29
Hammer Strength Chest Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Chest Machine - 30
Hammer Strength Incline Chest Press
It's the best workout to create a firm upper chest. Feel the target and push in the correct position without rebounding!
AdvancedChestPlate-Loaded Incline Chest Machine - 31
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestDumbbell - 32
Knee Push Up
If the basic push-up is still a bit too much for you, you can keep your knees on the ground.
IntermediateChest - 33
Low Cable Crossover
It's a workout that can target the upper chest and the anterior deltoid muscle!
AdvancedChestCrossover Cable - 34
Lying Dumbbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the dumbbells as a workout that contracts the triceps muscles while lying down. It's a workout that effectively gives you thick and toned arms!
AdvancedTricepsDumbbell - 35
One Arm Dumbbell KickBack
It's an essential workout for men to make thick arms and for women to make toned arms!
BeginnerTricepsDumbbell - 36
Overhead Cable Tricep Extension Ⅰ
It is a workout that gives a strong target feeling to the triceps by lifting the grip. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
IntermediateTricepsCrossover Cable - 37
Overhead Cable Tricep Extension Ⅱ
It is an effective workout to have thick, toned arms by pulling cables from above your head. Lower your upper body slightly and be careful not to spread your elbows!
IntermediateTricepsCrossover Cable - 38
Prayer Push
Press your palms together and push
BeginnerTriceps - 39
Triceps Extension Machine
Since you use a machine, I recommend that you slowly come up with resistance with workout that can safely build your triceps!
BeginnerTricepsTricep Extension Machine - 40
Wall Push Up
Do push-ups against the wall
BeginnerTriceps - 41
Wide Push Up
This workout is recommended for those who have just started push-ups, or those who wish to solve bent-back or rounded shoulder problems.
IntermediateChest - 42
Diamond Push Up
Do a push-up with your palms gathered together. This workout will target more of your inner chest!
AdvancedChest - 43
One Arm Cable Tricep Extension
Be careful not to move your elbows during workout!
BeginnerTricepsCrossover Cable - 44
Archer Push Up
The name was given because the workout posture was similar to the shape of the arm when shooting an arrow. Please balance your arms well!
AdvancedChest - 45
Arm Crossover
Cross your arms in front of your chest
BeginnerTriceps - 46
Band Chest Fly
1. Stop if your shoulder hurts and switch to another exercise. 2. Don’t lock out your arms.
BeginnerChestLoop Bands - 47
Band Chest Press
It's a chest press workout that you can execute if you have a band!
BeginnerChestLoop Bands - 48
Band Crossover
1. Stop if you feel shoulder pain and switch to another exercise. 2. Don’t lock out your arms.
BeginnerChestLoop Bands - 49
Band Triceps Kickback
1. Grab the band and kick your arm back. 2. This isolation exercise targets your triceps (back of the upper arm).
BeginnerTricepsLoop Bands - 50
Band Triceps Pushdown
Pull the band and press your arms down
BeginnerTricepsLoop Bands - 51
Barbell Pullover
Pullover is a good workout to target the entire upper body. You can target the outside of the chest muscles by holding the barbell with shoulder width!
AdvancedChestBarbells - 52
Bench Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestCrossover Cable - 53
Cable Bench Press
It's a resistance press workout that you can do with a cable!
AdvancedChestCrossover Cable - 54
Chair Dips
Sit on a chair and lower yourself using your arms
IntermediateTriceps - 55
Circles Arm
Extend your arms and rotate in circles
BeginnerTriceps - 56
Close Grip Bench Press
It is an effective workout to build triceps through the deformation of the bench press. It's a workout where you can set the weight high, but beginners should start with light weights slowly!
AdvancedTricepsBarbells - 57
Close Grip Dumbbell Bench Press
The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.
AdvancedChestDumbbell - 58
Decline Bench Press
It's the best workout for your lower chest. It is recommended for skilled people because it is difficult to form and there is a risk of injury!
AdvancedChestOlympic Decline Bench - 59
Decline Dumbbell Bench Press
The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!
AdvancedChestDumbbell - 60
Decline Smith Machine Bench Press
Work out more safely with the Smith machine!
AdvancedChestSmith Machine - 61
Dumbbell Incline Triceps Extension
Use dumbbells to evenly strengthen your triceps
AdvancedTricepsDumbbell - 62
Dumbbell Kickback
Kick back with a dumbbell
BeginnerTricepsDumbbell - 63
Hammer Strength Decline Chest Press
The hammer decline chest press targets your lower chest, triceps, and front shoulders. The declined bench lets you work your lower chest while practicing a stable pressing motion.
AdvancedChestPlate-Loaded Decline Chest Machine - 64
Incline Cable Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
AdvancedChestCrossover Cable - 65
Incline Cable Fly
It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestCrossover Cable - 66
Incline Close Grip Dumbbell Bench Press
The incline close-grip dumbbell bench press targets your upper chest and triceps. The narrow grip boosts triceps work and helps build upper body thickness.
AdvancedChestDumbbell - 67
Incline EZ-Bar Triceps Extension
Use an EZ bar to reduce wrist strain and focus on your triceps
AdvancedTricepsEZ-Bar - 68
Kneeling Triceps Extension
Kneel and raise your arms overhead
BeginnerTriceps - 69
Kneeling Triceps Stretch
This is a static stretch for your triceps and shoulders
BeginnerTriceps - 70
One Arm Cable KickBack
It is an essential workout for men to build thick forearms and for women to create toned forearm lines. Pull your elbows up and put them on your sides!
AdvancedTricepsCrossover Cable - 71
One Arm Cable Tricep Pushdown
It's a workout that can target the triceps more because you can focus on one side at a time!
BeginnerTricepsCrossover Cable - 72
One Arm Dumbbell Bench Press
It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!
AdvancedChestDumbbell - 73
Overhead Dumbbell Triceps Extension
Hold the dumbbell and extend your arms overhead.
BeginnerTricepsDumbbell - 74
Overhead Triceps Extension
Raise your arm overhead and stretch your triceps.
BeginnerTriceps - 75
Overhead Triceps Stretch
This move stretches your triceps, sides, and back.
BeginnerTriceps - 76
Pause Bench Press
Unlike a normal bench press, it stops for 1 second. It plays a role in gathering tension and blood flow in your chest muscles!
AdvancedChestOlympic Bench - 77
Ring Dip
Ring dips work your chest, triceps, and shoulders all at once. The unstable rings also help strengthen your core and shoulder control.
AdvancedChestRing - 78
Shoulder External and Internal Rotation
Lift your arms to the side and rotate your shoulders in and out.
BeginnerTriceps - 79
Shoulder Tab Push Up
It's a workout that can strengthen your shoulders with your body!
AdvancedChest - 80
Standing Elbow Clap
Clap with your elbows together
BeginnerTriceps - 81
Standing Elbow Opener
Open your arms to the sides.
BeginnerTriceps - 82
Standing Elbow Stretch
Raise your arms and touch your elbows together
BeginnerTriceps - 83
Standing Elbow Touch
Raise your arms and touch your elbows together
BeginnerTriceps - 84
Straight Arm Dumbbell Kick Back
Extend your arms back with the dumbbells
BeginnerTricepsDumbbell - 85
Tricep Pushdown Machine
It is a workout that contracts triceps muscles by pressing the handle of the machine down hard. It's more effective because it's heavier than when you're on a cable, so you can put a lot of load on it!
BeginnerTricepsTricep Dip Machine - 86
Weighted Dips
You can add weight through bags and plates. But be careful of the risk of elbow injury!
AdvancedChestDip(Parallel) Bar - 87
Weighted Push Up
Weighted push-ups work your chest, triceps, and shoulders by adding extra weight. Great for building strength and endurance.
AdvancedChest - 88
Above Head Chest Stretch
Open up your chest to fix rounded shoulders.
AdvancedChest - 89
Arm Crossover
Cross your arms in front of your chest
BeginnerChest - 90
Back Slaps Wrap Around Stretch
Hug yourself to stretch your shoulders and back.
AdvancedChest - 91
Balance Trainer Push Up
Bosu ball push-ups work your chest, triceps, core, and balance. The unstable surface helps boost your overall stability.
AdvancedChestBOSU Ball - 92
Band Bench Press
Do a bench press using a band
BeginnerChestLoop Bands - 93
Bear Push-up
Do push-ups using your feet.
IntermediateChest - 94
Cable Cross Body Tricep Extension
This exercise uses a cable cross motion to work and stretch your triceps.
AdvancedTricepsCrossover Cable - 95
Cable Reverse Push Down
Use a reverse grip to target the long head of your triceps.
AdvancedTricepsCrossover Cable - 96
Cable Seated Single Arm Chest Press
The one-arm cable chest press works your chest with one arm at a time. It helps you focus on each side and boosts your core stability.
AdvancedChestCrossover Cable - 97
Chest Fly and Push Up
Combine chest fly and press movements
BeginnerChest - 98
Chest Out Hands Behind
Send your arms back to stretch your chest.
AdvancedChest - 99
Chest Workout
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AdvancedChest - 100
Circle Push-up
A push-up that shifts your weight from side to side along a circular path.
AdvancedChest - 101
Close Grip Incline Bench Press
The incline close-grip bench press targets your upper chest and triceps. Using a narrow grip increases triceps involvement and helps build upper body thickness.
AdvancedChestBarbells - 102
Cobra Push-up
Do push-ups in a cobra position
BeginnerChest - 103
Converging Chest Press Machine
A converging chest press machine brings the handles together as you push. It helps you feel a stronger chest contraction.
AdvancedChest - 104
Criss Cross Arm Lift
Lift your arms in a cross motion
BeginnerChest - 105
Criss Cross Arm Prayer Push
Cross your arms as you do a prayer push
BeginnerChest - 106
Decline Close Grip Smith Machine Bench Press
This press targets your triceps and front upper body at a decline angle.
AdvancedTricepsSmith Machine - 107
Decline Dumbbell Fly
The decline dumbbell fly is great for stretching and strengthening your lower chest.
AdvancedChestDumbbell - 108
Dumbbell JM Press
This variation uses dumbbells to boost your arm control.
AdvancedTricepsDumbbell - 109
Dumbbell Svend Press
The dumbbell squeeze press is done by pressing two dumbbells or a plate together in front of your chest. Great for inner chest contraction.
AdvancedChestDumbbell - 110
Dumbbell Tate Press
This dumbbell press variation targets your inner triceps.
AdvancedTricepsDumbbell - 111
Dynamic Chest Stretch
Great for warm-ups before your workout.
AdvancedChest - 112
Elbows Back Stretch
Bring your elbows back and open your chest
AdvancedChest - 113
Foam Roll Pec
Release tension in your chest and shoulders.
AdvancedChestFoam Roller - 114
Hand Release Push Up
Hand-release push-ups work your chest, shoulders, triceps, and core. Lifting your hands off the floor resets each rep and keeps your form sharp.
AdvancedChest - 115
Incline Barbell Triceps Extension
This upper body exercise strengthens your triceps by keeping them engaged.
AdvancedTricepsBarbells - 116
Incline Fly Machine
The incline fly machine works your upper chest and stretches your entire chest.
AdvancedChest - 117
JM Press
This power triceps exercise is a mix of bench press and skull crushers.
AdvancedTricepsBarbells - 118
Kettlebell Push Up
Do push-ups using a kettlebell.
AdvancedChestKettlebell - 119
Kneeling Cobra Push-up
Do a cobra push-up on your knees
AdvancedChest - 120
Kneeling Shoulder Tap Push-ups
Do push-ups on your knees and touch your shoulders
AdvancedChest
