Upper Body Chest & Triceps Workout Routine

The ideal upper body chest and triceps workout routine activates the target muscle groups as much as possible. The number of sets and repetitions per set depend on your training goals. The National Federation of Personal Trainers recommends that you exhaust your muscles within four to six repetitions for size and strength training. Use the amount that exhausts your muscles within 12 to 15 repetitions for general conditioning or stamina training.

Guillotine Press

Complete four guillotine press sets to build size and strength, or five sets for stamina training and general conditioning. The guillotine press targets the middle and lower fibers of your pectoralis major muscles. Lie beneath a loaded barbell, then bend your knees to bring your feet up onto the bench with crossed ankles. Flatten your lower back against the bench. Grasp the bar with your hands twice shoulder-width apart. Push up on the bar to dismount, and lower it to your neck. Push the bar back up until your arms are fully extended.

Dumbbell Incline Press

Perform four or five sets of dumbbell incline presses for strength or stamina training, respectively. The dumbbell incline press activates the upper fibers of your pectoral muscles. Grasp one dumbbell in each hand and sit on bench, with the back support set at approximately 45 degrees. Hold the dumbbells out to the side of your chest with your palms facing forward, and forearm beneath the weight. Push the weights up along a slightly arched path, which move the dumbbells inward and toward each other above your head. Lower the weights back to the starting position until you feel a slight stretch in your chest to complete each rep.

Weighted Dip

Target your triceps and lower pectoral fibers with weighted dips. Complete three or four sets for strength and stamina training, respectively. Fasten a dip belt around your waist, which allow you to attach weighted plates to your waist. You also may grasp a dumbbell between your ankles. Mount a wide dip bar using an oblique grip, which positions the bar diagonally beneath your palms. Straighten your arms, bend your hips and bend your knees. Lower your body by bending your arms and allowing your elbows to flare out to sides. Complete the rep by pushing your body up until you arms are straight.

Rope Extensions

Rope extensions are among the best exercises for your triceps, according to electromyography reports by strength and conditioning specialist Bret Contreras. Perform three sets for strength building, or four for stamina. Fasten a rope attachment to a low cable pulley. Grasp the rope with both hands with your back facing the pulley station. Extend your arms straight up with your elbows close to your head. Position the palms of your hands facing each other, and point your knuckles toward the ceiling. Slowly lower the rope behind your head as you inhale, while keeping your elbows pointed up. Pause when your triceps are fully stretched, then straighten your arms to return to the starting position.