Exercises that work the arms and chest often complement each other and benefit three muscle groups: the biceps, triceps and pectorals. You can mix various strength training exercises that target each of these muscle groups for effective upper body workouts. Perform the routine three times a week and switch out exercises as indicated. Give your muscles plenty of rest after such a body-specific workout. Over-training creates a risk for injury and can result in fatigue, both of which are counterproductive to any fitness objectives.
Incline Dumbbell Flyes
Lie back on an incline bench that's set to approximately 45 degrees. Securely plant your feet on the floor and hold the dumbbells while resting them on your thighs. When your body is set, lift up one dumbbell after the other by lifting your knees. Hold the dumbbells above your chest with arms stretched out. Ensure you maintain a slight bend at the elbows throughout this exercise. Begin by slowly lowering the dumbbells to your sides as you inhale. Stick your chest out and lower the weights until you feel a stretch in your pectoral muscles. Contract your muscles and bring the dumbbells back to the starting position slowly as you exhale. Do two to three sets of 10 to 12 repetitions. Replace this exercise with flat bench dumbbell flyes in the second workout and with decline dumbbell flyes in the third workout.
Standing Dumbbell Curls
Stand with feet shoulder-width apart, a slight bend at the knees and back straight. Hold dumbbells at your sides with your palms facing inward. Begin by curling the right dumbbell up to toward your shoulder, twisting your palms to face upward. Exhale as you bring the weight up and squeeze your bicep at the top of the movement. Hold for one count, then release and slowly lower the dumbbell back to your side as you inhale. Now repeat this maneuver with your left arm. Repeat eight to 10 times with each arm and do two to three sets. Do not swing your arms in an attempt to help bring the weight up. Replace this exercise with standing barbell curls during the second workout and with seated barbell curls during the third workout.
Cable Rope Overhead Triceps Extensions
Stand with feet shoulder-width apart and a straight back facing away from a cable pulley system station. Hold the rope behind your head with elbows at the sides of your head. Begin by pulling the cable straight up and exhale. Extend your arms fully above your head and feel the squeeze in your triceps. Hold the position for one count, then release and slowly lower back to the starting position. Do two to three sets of 12 to 15 repetitions. Replace this exercise with cable rope lying triceps extensions during your second workout and with standing cable one arm triceps extensions during your third workout.
Close Grip Bench Press
Lie on a flat bench at a bench press station and securely plant your feet on the floor. Grasp the barbell with a close grip that's about the width of your shoulders. Lift the barbell off the wrack and position it over your chest with arms extended. Begin by slowly lowering the weight to your chest. You can lightly bounce the barbell off your chest in an effort to propel the weight back up to its starting position. Exhale on the way up and squeeze your triceps at the top of the movement. Hold for one count, then repeat. Do three sets consisting of eight, six and four repetitions. Increase the weight slightly for each set. Have a spotter help you during this exercise. Replace the exercise with close grip decline bench presses during your second workout and with close grip incline bench presses during you third workout.
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