Today’s information will be about the exercises that I perform to target my chest and my triceps. I work these two body parts twice during an eight-day cycle.
These two muscle groups complement each other quite nicely. Since most chest exercises are “push’ exercises (you are pushing the weight away from your body), the tricep muscle is engaged (shortened) to hold the weight in the pushed position and it extends when you lower the weight back toward the body.
Let’s get started!
There are many exercises you could perform to work your chest muscles. I find that using compound exercises (those exercise that use more than one muscle group) work the best. The exercises I use are:
Barbell Bench Press
Incline Dumbbell Bench Press
Decline Dumbbell Bench Press
When you are finished the chest exercises, you triceps will already be starting to get sore, because they are engaged when performing the chest exercises. That is a good result as it will take fewer exercises and repetitions to get the most benefit from your workout. The tricep exercises I use are:
Standing Rope Pull Downs
Standing Tricep Extensions
Close Grip Barbell Bench Press
Sets and Reps
The research I have read states that after completing three sets of 8 – 12 repetitions of two different exercises, the muscle group you are working is sufficiently “broken down” and any further sets or reps would not return any significant benefit.
Based on that, and the results I have seen since starting to follow this method, I perform three sets of two chest exercise, followed by three sets of two tricep exercises.
For example: Day 1 of the 8-day cycle: 3 sets of Barbell Bench Press and 3 sets of Incline Dumbbell Press followed by 3 sets of Pull Overs and 3 sets of Bench Dips. Note: Pull Overs are an exercise that stretch the chest muscles while fully engaging the triceps.
On Day 5 of the 8-Day Cycle: 3 sets of Barbell Bench Press and 3 sets of Decline Dumbbell Press followed by 3 sets of Close -grip Barbell Bench Press and 3 sets of Standing Rope Pull Downs (a machine is needed to perform this exercise. If you do not have one, then Standing Tricep Kick-Backs will accomplish the same result).
Remember, a set involves 8 – 12 reps. The last rep you perform should be almost impossible to complete, so you know the muscle is fatigued.
A Wealth of Information
So there you have it. Those are the exercise that I perform to build muscle in my chest and triceps. If you perform these exercises in the sets and reps mentioned, I can guarantee that you will be sore the next day. And the next.
But that is the joy of weight lifting. Being sore means the muscle is growing. It shouldn’t be painful, just sore.
If you need any more information on these exercises and how to perform them, go to the following website:
Weight Lifting, in combination with the Keto lifestyle, has changed my life.
I am in the best shape of my life. I sleep well. I eat the foods I love.
Give it a try. I think you will be pleasantly surprised.
If you have any questions or comments, please leave them below.
Thanks for listening, and I’ll see you in the next post!
Have a great day!