Pages Navigation Menu
Categories Navigation Menu

[WOTM, 07/2014] Build A Tank-Like Upper Body With The Chiseled Chest + Triceps Workout

chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

Get chiseling. We’re about to sculpt a wide, striated, dense chest of the gods.

Using a circuit of high-powered dumbbell exercises, July’s WOTMThe Chiseled Chest + Triceps Workout—works vigorously to exploit extended range of motion, upper body stabilization, and cranked up intensity to galvanize razor sharp chest growth. Just like a spry Michelangelo, you’ve got all of the tools laid out to chip away, dig deep, and carve out MASSIVE definition.

Follow the workout consistently and results include (but aren’t limited to):

  • A full, well-rounded chest (including both the pectoralis major and minor)
  • Pronounced cuts and separation down the center midline (above the sternum)
  • Significant width to accentuate the outer and lower pecs
  • Striations across the upper chest, which creates gorgeous definition along the collarbone and front deltoids
  • Strong, well-developed, cut-up triceps
  • Improved upper body strength and endurance

And if you’ve been banging away at your chest for a while, benching yourself into oblivion with minimal results to show, July’s WOTM is a stark contrast from other mundane chest routines.

At the core, it leverages drop sets and super sets to confuse the muscles, tear up and burn out the region, and reinvigorate fresh new growth (new stimuli + challenge = growth). Once your chest is already fatigued, pumped with lactic acid, and burning like a raging bonfire, moves like flies, dips, and pullovers swoop in to STRETCH the musculature and create pronounced definition along the boundaries.

And because it’s dumbbell-centric, single arm stability and power are paramount. That puts tremendous pressure on the deeper stabilizers, which effectively draws out smaller muscles and builds the upper body from the inside out.

Beyond the chest, it SMASHES the triceps—which get blasted by everything, including various isolation movements—and secondarily hits the shoulders, back, and core.

Here comes the BURN. Brace yourself.


The Chiseled Chest + Triceps Workout


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

Image: Bodybuilding.com

Do The Chiseled Chest + Triceps Workout 2x per week, supplemented with abs, legs, shoulders, and back training. HIIT, too. Ideally, this should be one tiny part of a larger fitness routine — dive into our various workout plans to fill up an entire workout schedule.

  • Leave at least 2 days before repeating the workout again.
  • Rest 1 minute in between sets. For drop sets, rest should be a little bit longer.

*Click on each applicable exercise name for a full pop-out video demo. A printable recap is available here.

 

 

1. DROP SET — Dumbbell Chest Press 


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

Image: Bodybuilding.com

How To:


Protocol: 4 drop sets — 12 reps + 12 reps + 12 reps

Target Muscle(s): Chest, Triceps

If you’ve never done a drop set, here’s how it works. They’re evil, but oh-so-potent.

  • Complete 3 sets of the Dumbbell Chest Press—without rest—decreasing the weight used in each subsequent set. Drop the weight by roughly 25% from set-to-set.
  • For example, you could do 12 reps with 60 pounds, 12 reps with 45 pounds, and then 12 reps with 30 pounds in a row. Don’t worry if you fatigue and can’t bang out a full 12 reps on sets #2 and #3. Push through the burn and do as many as possible.

We’re doing FOUR total drop sets.

 

 

2. SUPERSET — Dumbbell PulloversDumbbell Chest Flies


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

How To:


Protocol: 3 sets, 12 reps + 12 reps

Target Muscle(s): Chest, Lats

  • Complete 12 reps of the Dumbbell Pullover. Lie perpendicular across a flat bench with a dumbbell directly over your chest. Keep your arms extended and slowly lower the weight behind your head.
  • Contract your lats and lower chest and pull the dumbbell back up to start. Thrust your hips up so that your body is flat. Your abs should be tight the entire time.
  • Immediately, without rest, grab a second set of dumbbells and do 12 Dumbbell Chest Flies. Squeeze your chest at the top.

 

 

3. Lying Triceps Extensions


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

Image: Bodybuilding.com 

How To:


Protocol: 2 sets — 15 reps

Target Muscle(s): Triceps

  • Lie down on a flat bench and raise 2 dumbbells straight above your chest. Maintain a tight core.
  • Keep the lower part of your arms straight and locked, hinge at your elbows, and slowly lower the dumbbells down beside your head. DO NOT lower them on top of your face. Teeth are important. Also, keep your elbows tucked in — don’t flare them out.
  • Powerfully contract your triceps and shoot the dumbbells back up to starting position.
  • Repeat for 15 total reps.

 

 

4. SUPERSET — 1-Arm Incline Press Incline Flies


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

How To:


Protocol: 3 sets — 10 reps per arm + 12 reps

Target Muscle(s): Upper Chest, Triceps

  • Sit on an incline bench. Complete 10 reps of the 1-Arm Incline Press per side. Keep your core tight and resist the pull to lean to one side. Lower the dumbbell all the way down to chest height.
  • Immediately do 12 Incline Flies without rest. Lower until your triceps are parallel with the ground and SQUEEZE your chest at the top of the movement.

 

 

5. Dips


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

How To:


Protocol: 3 sets — 15 reps

Target Muscle(s): Triceps, Chest

  • Set-up on parallel bars. Lean forward slightly and slowly lower your body until your triceps are parallel with the ground.
  • Powerfully contract your triceps + chest and press all the way up. SQUEEZE at the top.
  • Repeat for 15 total reps. If you’re strong enough, hold a dumbbell between your feet — you’ll crank up the difficulty and put more pressure on your chest/triceps.
  • If regular dips are too hard, do bench dips.

 

 

6. Overhead Triceps Extensions


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

How To:


Protocol: 3 sets — 15 reps

Target Muscle(s): Triceps, Chest

  • Sit down on a flat bench and hold a dumbbell straight up above your head.
  • Keep your core tight, back straight, and the lower part of your arms stationary. Slowly hinge at your elbows and lower the weight behind your head. Your forearms should be slightly further than parallel with the ground. Make sure that your elbows stay tucked in tight.
  • Powerfully contract your triceps and press the dumbbell straight overhead.
  • Repeat for 15 reps.

 

 

7. Push Ups


chest workout, chest workout plan, chest workout routine, triceps workout, triceps workout plan, triceps workout routine, chest and triceps workout, upper body workout, drop set workout, chest exercises, best chest workout, chest definition, chest width, chest sternum workout, chest separation, chest and tricep workout, chest workout routines, best chest workouts, tricep workout, triceps and chest workout, workout routines, workout plans

How To:


Protocol: 1 set — FAILURE

Target Muscle(s): Chest, Triceps

  • BURNOUT SET! Do as many push ups as possible in a row. Keep your shoulders back, your core tight, and your back straight — don’t let your hips sag.

You’re finished as soon as your body collapses.

 


Page: 1 | 2 (Printable Recap)


 

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

Pages: 1 2

  • Victor

    This seems like a great workout I’m going to incorporate it into my routine the next time I make changes. Can you elaborate more on the amount of weight though, for example for the non drop-sets do you increase the weight each set or do you keep it the same? Also, for the drop set do you warm up or build up to the first set? I can bust out a set of dumbbell presses with 85lb, but it’s usually my third set after working up, should I just start at 85lb and work down?

    • As a good rule of thumb, if you’re able to hit the prescribed # of reps, increase the weight during the next set. If you fall short or just hit it, keep it the same.

      Do a light warm-up set and then proceed as you would with any regular chest press set.

      For example — your first drop set might go 70 > 50 > 30, your second might go 75 > 55 > 35, third 80 > 55 > 35, etc. Work to increase the weight on any/all of the 3 subsets, while keeping the reps on point.

  • How to get ripped fast curios to know check this – bit.ly/1sKMNIx

  • Ricky, Bubbles & Julian

    i tried this today. nice and hard. the first 4 sets of dropsets was the hardest part, which i guess is good that it starts out hard then tapers back a little (not saying it was easy, by any means, but the first part was tough!). enjoyed it a lot!

    • Glad you enjoyed it! It’s definitely front-loaded with the drop sets, but the rest of the routine should still feel intense (especially with the super sets). Once you feel like it’s getting too easy, up the weight.

      Bryan

      • Ricky, Bubbles & Julian

        That’s the plan!

  • Knucklehead

    I don’t know if I’ll get a response to this as this article is 4 months old, but I tried this today and couldn’t do a single pushup at the end. My shoulders had simply given out by the time I got to it. Hopefully it will be better next week.

    • The fact that you got through the rest of it is definitely an accomplishment in and of itself, this plan is a beast, especially the drop sets. You’ll get there as your upper body starts to develop more endurance, but what an awesome start. Keep working hard and pushing (literally).

      And if you ever have questions about anything, feel free to drop it on the message boards: http://leanitup.com/chat/forums/

      -Bryan

      • Knucklehead

        Thanks man! You’ve got a great site, and I gotta say, it’s pretty cool to get a response on a four month old article the day after you post it.

        • No prob at all, really appreciate the kind words. Keep me posted on how you’re doing.

        • 90Lew90

          Awww Knucklehead. Chuckle. You dropped that soap on purpose. GUFFAW!!

  • Rob

    Wowww – I did this yesterday and just felt great afterwards. Such a good burn and everything, couldn’t do any pushups at the end but I’ll get there over time… any other plans like this for a back/bicep day and legs/shoulder day?

  • sean

    So, question here…when you do this workout, do you do all the sets of each exercise before moving on to the next one, or do you do them in a circuit, 1 set (or drop set or super set) at a time, start to finish, then back to the top?

    It seems like it must be the former since you’ve got different #s of sets prescribed for the different exercises, but I want to be clear. Thanks.

    • Hey Sean — yup it’s the former. Do all of the sets for each exercise and then move on to the next one.

      The only exception would be for supersets. You’re doing the 2 individual exercises back to back. And then repeating as many sets as prescribed before moving on to the next exercise.

  • Ego G.

    Wow, I did this workout today.
    The first exercise is really tough, I had to stop in the middle of the sets for a couple of seconds in order to be able to complete the 12 reps.
    Definetly, the regular weights I use for the same exercises in a different routine don’t work in this one.
    The dips became harder than before but was able to finish with a set of 17 push ups.
    Really really liked it!!!
    Thanks!!!