5 Best Dumbbell Chest and Tricep Workouts

Dumbbell Chest and Tricep Workout: A person performing incline chest press with dumbbells.
Chest and triceps muscles, like partners in crime, collaborate seamlessly during pressing exercises. 

While the chest muscles often take the spotlight in movements like the bench press, the triceps play a vital supporting role, ensuring smooth execution and maximizing strength. 

Their synergy is undeniable, making simultaneous training of these muscle groups not only practical but also immensely advantageous.

In this article, we present a curated selection of exercises tailored to optimize the development of both muscle groups. 

1. Incline Chest Press: 

  • 10 reps x 4 sets
  • Target Muscles: Upper Chest, Shoulders, Triceps

The incline chest press is a fundamental exercise that emphasizes the upper chest and shoulders. Set your bench to an incline angle of around 30 to 45 degrees. Grasp the dumbbells firmly and press them upward, focusing on controlled movements and engaging your chest muscles throughout the motion.

2a. Bench Press: 

  • 10 reps x 4 sets
  • Target Muscles: Chest, Shoulders, Triceps

The bench press is a classic compound movement that stimulates overall chest development. Ensure a stable bench and a proper grip on the dumbbells. Lower the weights towards your chest while keeping your elbows at a 90-degree angle, then push them back up explosively, engaging both your chest and triceps.

2b. Incline Press Ups: 

  • 10 reps x 4 sets (Superset with Bench Press)
  • Target Muscles: Upper Chest, Shoulders

Incline press ups complement the bench press by targeting the upper chest and shoulders. Position yourself facing the bench with your hands on the seat and feet on the ground. Lower your chest towards the bench, then push back up explosively, maintaining a straight body position throughout the movement.

3. Lying Tricep Extension: 

  • 10 reps x 4 sets
  • Target Muscles: Triceps

Lying tricep extensions, also known as skull crushers, isolate and strengthen the triceps effectively. Lie flat on a bench with a dumbbell in each hand, arms extended straight above your chest. Lower the dumbbells towards your forehead by bending at the elbows, then extend them back up, focusing on the contraction in your triceps.

4. Chest Fly: 

  • 10 reps x 4 sets
  • Target Muscles: Chest, Shoulders

Chest flys are excellent for isolating the chest muscles and enhancing definition. Lie flat on a bench with a dumbbell in each hand, palms facing inward. With a slight bend in your elbows, lower the weights to the sides until you feel a stretch in your chest, then bring them back up, squeezing your pecs at the top of the movement.

5. Tricep Kickbacks:

  • 10 reps x 4 sets
  • Target Muscles: Triceps

Tricep kickbacks are a potent exercise for targeting the triceps' lateral head, promoting strength and definition. Hold a dumbbell in each hand, hinge forward at the hips, and keep your back straight. Extend your arms fully behind you, focusing on contracting the triceps at the top of the movement.


Remember to gradually increase the weight as you progress to challenge your muscles and stimulate growth. Additionally, prioritize adequate rest and nutrition to support muscle recovery and development.

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