The barbell chest press trains chest and triceps.
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A workout routine for the chest and triceps developed specifically with your goal in mind is the most effective way to get results. Different workout schemes mold your body for hypertrophy and muscular tone, weight loss and endurance, or improve your strength and power. If your workouts are not speeding you toward your goal, a new scheme will develop your chest and triceps into the form you want.
Pick it Up, Put it Down
Training for strength and power on the chest and triceps requires a workout scheme where you lift as much weight as you can for two to five repetitions. Choose three exercises for three sets to maximize strength and use three-minute rest periods between each set to ensure maximum effort every time. Multijoint exercises that train multiple muscle groups are the best option for strength and power. The best exercises to reach this goal are the barbell chest press, barbell close-grip bench press, and weighted dips.
Going the Distance
If you are interested in cardiovascular training for endurance, don't underestimate the effectiveness of adding weight training to your routine. Your chest and triceps scheme includes two exercises for the chest and one for the triceps. While you only do two sets per exercise, your rep range is 13 to 20 repetitions with about 30 seconds of rest between sets. Training with higher rep ranges increases aerobic power, increases your time to exhaustion, and allows your body to maintain muscular contraction for longer periods of time. Dumbbell chest presses, dumbbell chest flys, and triceps cable extensions are sufficient for endurance goals.
Built Tight and Muscular
Toning up and building muscle have yet a different training scheme than other goals. You train each muscle two times per week with multijoint and single joint exercises for isolated development of each muscle. Eight total sets on your chest and six total sets on your triceps at eight to 12 repetitions ensures muscular stimulation and avoids overtraining. For your best effort on each set, take a one- to two-minute rest between each set. Incline dumbbell chest press, barbell chest press, and cable crossovers along with triceps cable extensions and lying dumbbell extensions give ample muscular stimulation to all muscles of the chest and triceps.
Little Time for Training
While specific goal setting is good, you may want the minimum amount of time you should train the chest and triceps to maintain muscle mass. The "2008 Physical Activity Guidelines for Americans" is clear in recommending at least one set of all muscle groups -- to include chest and triceps -- two times per week for eight to 12 repetitions. This is a good scheme for beginners to get accustomed to weight training. Use a machine chest press and machine triceps extension on this routine.