Chest and Tri’s Workout
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Would you like to try a chest and triceps workout?
The workout below is a great one if you’re a beginner or you’re limited with the time you have available to train so you need to combine muscles. Having chest strength is important for a sculpted upper body. Chest training will help you to work on that centre chest ‘line’ defined women have.
A little bit of anatomy
When you train chest, you focus on muscles we nickname ‘pecs’. Short for pectoralis major and minor.
The pectoralis major muscle is a large muscle in the upper chest, fanning across the chest from the shoulder to the breastbone. In women, these muscles are mostly covered by our breasts. A second pectoral muscle, the pectoralis minor, lies beneath the pectoralis major. The pectorals are predominantly used to control the movement of the arm, with the contractions of the pectoralis major pulling on the humerus to create lateral, vertical, or rotational motion. The pectorals also play a part in deep inhalation, pulling the ribcage to create room for the lungs to expand. Six separate sets of muscle
A second pectoral muscle, the pectoralis minor, lies beneath the pectoralis major. The pectorals are predominantly used to control the movement of the arm, with the contractions of the pectoralis major pulling on the humerus to create lateral, vertical, or rotational motion. The pectorals also play a part in deep inhalation, pulling the ribcage to create room for the lungs to expand.
Bingo wings. Fedoobedahs. Or Triceps if you must.
Little factoid — even though you see everyone standing in front of the mirror focusing on bicep curls for nicer arms, triceps make up approximately two-thirds of your entire upper arm — neglect these muscles and you are cheating yourself of serious strength and definition.
Along with the biceps, they enable extension and retraction of the forearm. When the triceps are contracted, the forearm extends and the elbow straightens; if the triceps are relaxed and the biceps flexed, the forearm retracts and the elbow bends. The triceps also serve to stabilise the shoulder joint at the top of the humerus.
Chest and Tricep Workouts at home
As you can see from the training program below, chest workouts are relatively simple because you need a bench (but the floor or a fitball will suffice), and a set of adjustable dumbbells.
The Workout — Chest and Triceps, Sculpt and Define.
Work with a weight that is heavy enough that you can only do 10 repetitions. You’ll do 3 sets with 30–60 seconds rest in between before moving onto the next exercise. Hit me up in the forum if you have any questions
Originally published at SMART Body Project.
