Question 1

Should you train chest and triceps together?

Accepted Answer

Yes — triceps assist on almost every chest pressing exercise, so pairing them means your triceps are already partly warmed up by the time you reach direct pushdowns, and you avoid fatiguing your triceps before a heavy pressing session.

Question 2

How long should a chest and triceps workout be?

Accepted Answer

This one runs about 55 minutes including warm-up sets and rest. If you are short on time, keep the bench press, chest dip and one triceps exercise, and finish the rest another day.

Question 3

Can I do this chest and triceps workout at home?

Accepted Answer

Partly. Swap the barbell bench press for a dumbbell bench press, the cable crossover for a dumbbell fly, and the chest dip for extra push-ups or bench dips.

Question 4

Do chest presses also work the triceps?

Accepted Answer

Yes — pressing movements like the bench press and chest dip heavily involve the triceps as the muscle that straightens your elbow through the top portion of the press, alongside the chest as the primary mover.

Question 5

How much weight should I use for the bench press?

Accepted Answer

Pick a weight you can control for 6–10 strict reps, leaving 2–3 reps in reserve on your first sets and pushing closer to failure on your last set.

Question 6

Is one chest and triceps day a week enough?

Accepted Answer

It is enough to maintain and slowly build chest and triceps size if it is your only push day. For faster progress, add a second, lighter push session later in the week once your schedule allows it.

Question 7

Can I do chest and triceps on the same day as shoulders?

Accepted Answer

Yes — shoulders share a lot of overlap with pressing movements, so some lifters combine all three. This plan keeps chest and triceps focused so shoulders get separate direct volume elsewhere in the week.

动作	组	休息
杠铃卧推	4 × 6-10	120 秒
上斜哑铃卧推	3 × 8-12	90 秒
龙门架夹胸	3 × 12-15	60 秒
双杠臂屈伸（练胸）	3 × 8-12	90 秒
仰卧臂屈伸	3 × 10-12	60 秒
绳索下压	3 × 12-15	45 秒

胸和三头训练：打造强力推日

本周安排

训练课

胸 + 三头

语言