The pectorals and triceps are major muscles in the upper body. Strengthening these muscles can give your chest and arms a defined look. A strong upper body can also help you with everyday activities, such as moving furniture or pushing the lawnmower. To significantly build your upper body, you need a great chest and triceps workout. Include the barbell bench press, dips, kettlebell clean and press and pushups in your workout routine.
Barbell Bench Press
The International Sports Sciences Association refers to the barbell bench press as the "king" of upper-body exercises. To perform this workout, lie down on a flat weight bench. Grip the barbell with your hands slightly more than shoulder-width apart. Slowly lower the weight to your chest. Explosively push the weight back up to the starting position. Do not arch your back or lift your feet off the floor. Lift a weight that challenges you but also allows you to perform the exercise correctly. Perform eight to 10 repetitions. Complete three sets with a short rest period between sets. Ask a training partner to spot you during this exercise.
Dips
Another exercise that targets the chest and triceps is the dip. You need two parallel bars to perform dips. Most gyms have equipment that allows you to do this workout. Stand between the bars and grip one with each hand. Push yourself straight up so your arms are extended. Your feet should be off the floor and your arms should support your weight. Slowly lower yourself so your elbows bend straight back. Bend your legs to prevent your feet from touching the floor. Complete as many repetitions as you can. Try at least two sets of dips. Lean slightly forward to target your chest muscles. Keep your body straight to target the triceps.
Kettlebell Clean and Press
The kettlebell clean and press is an intense workout for your chest, triceps and shoulders. Start with a light kettlebell to develop proficiency at this exercise. To perform this workout, squat down and pick up the kettlebell with your right hand. Raise the kettlebell up to chest level and bring it over your arm. Briefly rest the kettlebell on the outside of your right arm. Explosively press the kettlebell straight up above your head and extend your arm. Return to the starting position by performing the clean and press in reverse. Try 10 repetitions of this exercise with each arm. Perform at least two sets. Increase the weight for a more challenging workout.
Pushups
If you don't have access to exercise equipment, try some pushups. This classic workout targets your pectorals, triceps and deltoids, according to the American Council on Exercise. Get down on the floor to perform pushups -- place the palms of your hands and the balls of your feet on the floor. Keep your feet together and your hands slightly less than shoulder-width apart. While keeping your back straight, slowly lower your body and touch your chest to the floor. To primarily target your triceps, keep your elbows close to your ribcage when lowering yourself. Push back up to the starting position. Complete as many pushups as you can. Try three sets of this exercise.
References
- International Sports Sciences Association: Barbell Bench Press
- American Council on Exercise: Push-up
- "The Big Book of Kettlebells"; Ken Liu; 2008
- "NASM Essentials of Personal Fitness Training"; Michael A. Clark, et al.; 2008
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