#Chest Triceps Exercises

[iyiadebizz]

Crush Your Chest Triceps Workout: The Best Guide

A well-structured chest and triceps workout is crucial for achieving overall upper body strength and aesthetics. Focusing on these muscle groups can enhance your overall fitness and athletic performance. To get the most out of your workout routine, it’s essential to understand the importance of proper form and technique. This guide will walk you through the best exercises and strategies to…

[lavenderedhoney]

T has been bulking up my arms all by itself but now it's time for the summer of bicep curls to help that process along 👀

[kaseysheart]

Checking in on the arm workouts, I can definitely see some improvement

[abhi-views]

How to Do a Perfect Push-Up and Unlock Your Push-Up Strength

This video guide breaks down the perfect push-up into three steps: hand placement, body stabilization, and execution. It also offers modifications for beginners and variations for those who have mastered the standard push-up. Step 1: Hand Placement Your forearms should be perpendicular to the floor, creating a straight line with your wrists. Elbows should be tucked in at a 45-60 degree…

[citk]

well the good news is that my chest and shoulders no longer feel as dead as they did when they left the gym the bad news is that my upper body will be sore as hell tomorrow and i need my arms to pipette things

[fitspiresuppliment]

The Best Chest and Triceps Workout for Insane Muscle Mass

When it comes to creating Upper-Body Strength and achieving that coveted muscular frame, few pairs work better than Chest And Triceps Exercises. These two muscle groups perfectly complement each other, ensuring you maximize your gains by using the right workout routine. Whether you are a beginner or an advanced lifter, this guide is going to equip you with the best exercises to help boost your Chest And Triceps Growth, along with tips for optimal results.

Understanding The Chest And Triceps Connection

Both the chest (Pectoralis Major) and triceps (Triceps Brachii) are heavily involved in Pushing Exercises. This means you can overload these muscle groups simultaneously, which will have them grow stronger and hypertrophy better. This will also ensure that you do not develop your Upper Body Asymmetrically and will allow for better functional strength on pushes in sports and day-to-day life.

Key Principles Of Muscle Growth

Before diving into the workout plan, keep these principles in mind:

Progressive Overload: Gradually increase weights, reps, or intensity over time to challenge your muscles.

Proper Form: Avoid injuries and maximize muscle engagement by maintaining the correct form during each exercise.

Adequate Rest: Allow 48–72 hours for recovery between chest and triceps workouts to avoid overtraining.

Nutrition: Provide enough Protein, carbs, and healthy fats to your muscles to fuel recovery and growth.

The Best Chest And Tricep Workout

Warm-Up

Begin with a 5–10 minute warm-up to prepare your muscles and prevent injury:

Light Cardio (jogging or cycling)

Dynamic stretches (arm circles, push-ups, chest openers)

Chest Exercises

1. Barbell Bench Press

Primary Muscles Worked: Pectoralis Major, anterior deltoid, triceps How To: Lie on a bench and place your feet flat on the ground. Grip a barbell slightly wider than shoulder-width apart. Lower it to your chest then back to the top. Sets/Reps: 4 sets of 8–12 reps

2. Incline Dumbbell Press

Muscles Worked: Upper chest, triceps How To: Set the bench at a 30–45° incline. Hold a dumbbell in each hand at chest level, then press upward bringing the weights together. Sets/Reps: 3 sets of 10–12 reps

3. Chest Dips

Muscles Worked: Lower chest, triceps How To: Using parallel bars. Slightly lean forward to emphasize the chest. Lower down so that your elbows go down to 90°. Push back up to working position. Sets/Reps: 3 sets of 10–15 reps

4. Cable Flyes

Muscles Worked: Inner chest How To: Position the cables at shoulder level. Take hold of the handles and move forward. Slightly bending your elbows, bring your hands forward, then back to starting position. Sets/Reps: 3 sets of 12–15 reps

Triceps Exercises

1. Close-Grip Bench Press

Muscles Worked: Triceps, chest How To: Using a closer grip on the barbell (shoulder-width apart). Lower bar down to chest and drive back up. Sets/Reps: 4 sets of 8–12 reps

2. Triceps Pushdowns (Cable)

Muscles Worked: Triceps How To: Attach a straight bar or rope to a high pulley. Push the bar/rope down until your arms are fully extended, then return to the starting position. Sets/Reps: 3 sets of 10–12 reps

3. Overhead Dumbbell Triceps Extension

Muscles Worked: Long head of the triceps How To: Hold a dumbbell in each hand behind your head. Straighten your arms up over your head, and then return to the beginning position. Sets/Reps: 3 sets of 10–12 reps

4. Diamond Push-Ups

Muscles Worked: Triceps, chest How To: Make a diamond shape with your hands. Do push-ups while keeping your elbows close to your body. Sets/Reps: 3 sets to failure

Finishing Touch: Cool Down

Finish your workout with some light stretches to enhance flexibility and aid in recovery. Use static stretches for chest, shoulders, and triceps, holding each stretch for 20–30 seconds.

Tips For Maximizing Your Gains

Mind-Muscle Connection: Activate your chest and triceps completely with every movement.

Rest Between Sets: Rest for 60–90 seconds for compound lifts and 30–60 seconds for isolation exercises.

Track Progress: Have a workout journal to track your Strength and muscle growth over time.

Be Consistent: Perform this workout 1–2 times per week along with other training sessions for maximum benefits.

Building an impressive Chest And Triceps takes time, effort, and consistency. By following this structured workout plan, you’ll be well on your way to achieving Muscle Mass and a stronger Upper Body. Remember, the key is to push your limits while prioritizing form and recovery. Get ready to crush your goals!

Enhance Your Results With Creatine And Whey Protein

To maximize muscle growth and recovery, add Creatine and Whey Protein to your diet. Creatine is one of the naturally occurring compounds that provide strength, power, and endurance by replenishing muscle energy stores during intense work. A daily dose of 3–5 grams can significantly improve your performance and aid in Muscle Volumisation. On the other hand, there is whey protein—a rapidly digesting source of proteins that provides all essential amino acids for repairing and developing muscles. In this context, taking a shake with whey protein within the first 30 minutes of the workout would help give the muscles what they require for optimal recovery and Hypertrophy. Combined with the right diet, supplements speed up progress toward the goals desired.

[kitkatbingo]

Tricep Dips: A Versatile Upper Body Strength Builder

Tricep dips are a powerful, versatile exercise that primarily targets the triceps, but also engages the chest, shoulders, and even the core. Whether you're a fitness newbie or a seasoned gym-goer, tricep dips can help you build upper body strength, muscle endurance, and improve functional fitness. Since they require minimal equipment—just a sturdy chair, bench, or parallel bars—tricep dips are accessible to virtually everyone, whether you’re working out at home or in the gym.

When performed correctly, tricep dips work the muscles in your arms by lowering and raising your body using the strength of your triceps and shoulders. By doing so, you’ll strengthen the muscles that support everyday functional movements, like pushing yourself up from a seated position or lifting heavy objects overhead. For individuals looking to tone their arms, tricep dips are especially effective as they isolate and challenge the triceps—muscles that can often be underworked in everyday activities.

Form and Technique: The Key to Effective Dips

To get the most out of tricep dips, maintaining proper form is critical. Begin by sitting on the edge of a sturdy surface, like a bench or chair, with your hands positioned shoulder-width apart and fingers pointing forward. Slide your hips off the edge, with your legs extended in front of you or bent at the knees for an easier variation. As you lower your body, focus on bending your elbows directly behind you (not flaring outward) until your upper arms are parallel to the ground. Push back up through your palms, engaging your triceps to return to the starting position.

Proper alignment and movement patterns are crucial not only for maximizing muscle activation but also for avoiding injuries, particularly to the shoulders and elbows. According to the National Strength and Conditioning Association (NSCA), tricep dips can be hard on the shoulder joint if done incorrectly or without proper mobility. If you experience shoulder discomfort during the exercise, adjusting your form by keeping the elbows tucked in and limiting the range of motion can help. For beginners or those with pre-existing joint issues, starting with a modified version (bent knees or reduced depth) is a smart approach until strength improves.

Adaptations for All Fitness Levels

One of the great things about tricep dips is that they can be easily adapted to match your current fitness level. For beginners, using a bench or chair and keeping your knees bent will make the movement more manageable. This variation reduces the amount of body weight you're lifting, helping you build strength gradually without overloading your joints.

For those looking to increase the challenge, you can straighten your legs, making the exercise more demanding by lifting more of your body weight. Advanced exercisers can take things a step further by performing dips on parallel bars or adding weight through a dip belt or placing a weight plate on the thighs. This progression increases resistance, making it an ideal option for those aiming to build significant muscle mass in the triceps, chest, and shoulders.

Functional Strength and Beyond

The benefits of tricep dips go beyond aesthetics. Strong triceps play a key role in many functional movements, including pushing, lifting, and even stabilizing the shoulders during activities like running or boxing. In sports, exercises that improve the triceps' strength and endurance can enhance performance, particularly in disciplines like swimming, tennis, or basketball, where pushing movements are frequent.

As part of a balanced workout routine, tricep dips complement other upper body exercises such as push-ups and pull-ups. Together, these movements create a well-rounded program that targets multiple muscle groups, promoting overall muscular balance and joint health. Research published in the Journal of Strength and Conditioning Research highlights the importance of including compound bodyweight movements like tricep dips, which engage multiple muscle groups at once, for improving both strength and endurance.

Final Thoughts: Why Tricep Dips Are a Must-Have

Whether you're aiming to tone your arms, improve functional fitness, or enhance your athletic performance, tricep dips are a must-have exercise in any fitness regimen. Their adaptability and effectiveness make them suitable for all fitness levels, and they provide a great way to target the often-overlooked triceps while engaging other important upper body muscles. Plus, they can be done anywhere with minimal equipment, ensuring that everyone—from gym-goers to at-home fitness enthusiasts—can reap the benefits.

Incorporate tricep dips into your workout routine today to start building stronger, more defined arms and upper body endurance!

[knockandborrow]

Upper body strength training.... aaaahhh

[freeonlineworkouts]

10 Chest and Tricep Workout Routines

[healthyfitlifestyle09]

Best bodyweight exercises for chest and triceps

"Chest and Triceps Bodyweight Blast: The Push-Pump Duo"

Diamond Push-Ups: Begin with this triceps-focused variation of the classic push-up. Get into a push-up position, but place your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards your hands, engaging your triceps. Do 3 sets of 12-15 reps.

Decline Push-Ups: Target your upper chest and triceps with decline push-ups. Place your feet on an elevated surface, like a bench or step, and your hands on the ground. Lower your chest towards the ground and push back up. Perform 3 sets of 10-12 reps.

Dips: Find parallel bars or use the edge of a sturdy bench or two stable chairs. Lower your body by bending your elbows and then push yourself back up. Dips work wonders for your triceps and lower chest. Aim for 3 sets of 8-10 reps.

Close-Grip Push-Ups: These emphasize your triceps and inner chest. Place your hands shoulder-width apart and perform push-ups. Do 3 sets of 12-15 reps.

Push-Up Variations: Regular push-ups are excellent for overall chest development. Incorporate different variations like wide-grip, staggered, and explosive push-ups for a comprehensive chest workout. Perform 3 sets of 10-12 reps for each variation.

Triceps Bench Dips: Sit on the edge of a bench with your hands gripping the edge beside your hips. Lower your body off the bench while keeping your feet extended in front. Push yourself back up using your triceps. Do 3 sets of 12-15 reps.

Pike Push-Ups: Focus on your triceps and shoulders with this yoga-inspired exercise. Get into a downward dog position (body inverted with your hips raised) and perform push-ups. Do 3 sets of 10-12 reps.

Cool Down: Finish your chest and triceps workout with 5-10 minutes of gentle stretching, targeting your chest, triceps, and shoulders.

Remember to maintain proper form and control throughout these exercises to maximize effectiveness and minimize the risk of injury. Adjust the difficulty by changing the number of reps or sets and gradually progress as your strength improves.

Read more helpful information about health & fitness :

[solarstranger]

You just know Bakugo mentally catalogs every little thing he learns about you. Especially your type/dating preferences

It's cute to imagine him comparing himself whenever you mention something you find attractive

And if it's a body part? He's suddenly showing it off more

and he tries to convince himself he's not doing any of that on purpose!!!! it's not his fault he's got superb acuity and is good at memorizing things. 😔

bakugou katsuki is a smart man.

sure, he may be as subtle as a gun when it comes to some—okay, most—things, but he can definitely be inconspicuous when need be.

things like his feelings, or whatever the fuck these sensations that never fail to spring violently up in his chest when he so much as looks at you mean.

and it’s not like he’s being obvious, he thinks. he’s not even doing any of this on purpose. it just so happened that the one time you told mina in passing during one of your weekly dinners that you thought guys with glasses were cute, his eye clinic ran out of his prescription contacts the day after when he was supposed to pick them up, and he was forced to start wearing his reading glasses to work.

or the other time when he heard you excitedly mention a band he hadn’t heard before in a conversation with sero, he accidentally clicked on their latest album that was featured in his spotify account’s new music friday and wound up listening to the whole thing.

or the other time when you praised kirishima about his arms looking so good, he was in the middle of sprucing up his workout regimen with his trainer, and ended up adding more exercises for his biceps and triceps.

all of which are things he’s kept to himself, because while he knows deep in his heart that these are all merely funny coincidences, it might not seem that way for dumbasses looking from the outside.

dumbasses like—

“man,” kaminari drawls, pointing at your tv screen from where he’s plastered comfortably on your living room couch, “i wish i had michael b. jordan’s guns.”

“that’s what you’re staring at?” sero laughs from the other sofa, mouth half-full with popcorn.

“what?” the electric hero asks defensively, glancing at sero with a pout, “there are two of them. it’s hard not to stare.”

“i agree,” you chime in quietly, nodding, “it’s admirable. he must’ve worked so hard to get those.”

“thank you,” kaminari huffs, vindicated, and tosses you a grateful look. you grin at the blonde in response, just as bakugou feels kirishima stir right beside him, turning towards you.

“bakubro’s been working on his arms, too,” the redhead adds proudly, before glancing back at the ash-blonde, a knowing glint in his eyes. “isn’t that right?”

“uh, yeah,” is the only thing bakugou manages to say after a beat, acutely aware of your curious eyes on him, and it takes everything within him not to shoot the man with a warning glare.

“really?” you ask, struggling to mask your surprise. bakugou feels himself flame despite himself. “i thought you were gonna focus on your legs?”

“i just felt like mixing it—”

“oh, he wanted you to—ow!”

as if on cue, kaminari groans dramatically, the pillow that mina just flung straight at him now lying flatly on the floor.

“i didn’t get that,” you frown, eyes darting between bakugou and kaminari. “what did you two say?”

“nothing,” kaminari croaks just as bakugou grumbles a “forget it”.

“do you guys mind?” mina interjects, but not before secretly flashing bakugou an apologetic grimace, probably on behalf of the man. “i’m trying to watch a movie here.”

so, yes. bakugou can not be as subtle as a gun.

but his friends apparently couldn’t.

a/n. this one's pretty stupid but i wanted to whip something up based on this ask because i fuck with this headcanon so bad. thank you nonie for the input!!!! had to throw in a little bit of bakusquad because why not >:)

[malebodytf]

“Ugh. Not again” said Nolan.

Every day, Nolan passed the chair, that one machine in the corner of the gym. And every day, it was there: a consistent shadow of sweat, like someone had sat there marinating in their own funk. And the culprit? Standing just a few feet away, near the pool of sweat, vacant eyes and jaw hanging like a brute, with a cocky smirk as he searched for his next chair victim. A massive, obnoxious, grunting slab of a man. A meathead in every sense of the word.

Nolan was never someone who sweat much. And even then, he was the clean type. A towel for every seat. Wipes before and after. Crisp. Respectful. He couldn’t understand how someone could treat a public space like that and still live so carefree.

All the other times, he refused to use any machine the gym gorilla had touched. But this time? This time, he’d had enough.

There it was in front of him. Damp. Glossy. Disgusting.

Nolan sighed. He pulled a handful of sanitized wipes and started scrubbing. The man’s scent was in the chair, like it had soaked into the very texture. Some of the droplets splashed onto his skin. He winced, wrinkling his nose.

But he needed this. He couldn’t let himself be overrun by that man’s dominance.

He sat. The faux leather was still warm. He shuddered but leaned into the exercise anyway. Basic dumbbells. Slow and controlled. Breathe in, exhale. Again.

Strangely, the movement felt good today. Maybe it was the rush of overcoming his disgust. Maybe something else. The reps felt easier. He was feeling the pump. His arms flexed just a bit fuller. Triceps popping. Abs feeling tight. His shirt clung a little tighter. And was that… sweat? Real drops on his forehead?

He stopped to drink water. Damn, he was sweating. And it felt... good. He felt big.

He continued. More sweat dripped, off his head, down his chest, soaking his shirt. Muscles pumped, biceps swelling. The dumbbells now heavier. His chest bloomed into two defined mounds, his shoulders broadening, shirt stretching tighter across his back. His breathing shifted, deeper, rougher. His voice dropped an octave.

He felt taller. Stronger. Powerful.

By the fourth set, his legs had thickened, quads like balloons, calves sculpted and solid. His glutes, rounded and tight. His breathing had shifted to deep, rhythmic grunts. He was a beast now, almost as massive as that original meathead. No... maybe more.

His shirt clung to his drenched body. He raised his arm, now covered in a dense patch of hair, and took a sniff.

Once, he would have never, not in public, not anywhere. But now? He sniffed again. Proudly.

His head felt foggy. Thoughts slowed, melted. But damn, bro, his smell? Delicious. Rank in the best way. Entrancing. A real man’s scent. He chuckled “huhuhu” deep and dumb, a laugh with no thought behind it.

For a flicker of a second, something inside him flinched. This wasn’t him. This wasn’t... Nolan.

But then, he flexed, and caught his reflection.

“Fuck…”

Veins pulsed, threatening to burst. His arms looked unreal. Sculpted. Huge. He grinned. Flexed harder. He looked swole.

He dropped the dumbbells with a satisfying clang. Heads turned. Yeah, let them think he was some rude, sweaty meathead. He didn’t care. In fact, he liked it.

He felt the final beads of sweat run down his body, the last traces of the man he used to be.

He slung a towel over his shoulder. Not to clean. Of course not. That was for massaging his biceps later.

Behind him, the chair remained, drenched. Wet. Stinky. Damp. Absolutely soaked in his sweat.

Nolan lifted his arms, stretched wide, took a deep breath of his own musk, and smirked. Anyone would be lucky to get a whiff of that manly essence.

[misctf]

Hey there. I was wondering if you could help me. I'm struggling to find a job, for when I finish college in a couple of months. Unfortunately, there's slim pickings for us theater majors out there, and I've had no luck landing anything. Do you think you would know a job that I could get?

You never thought you’d be in this situation. Sure, your friends and family looked upon you skeptically when you said you were getting a degree in theater. Always questioning you about your career plans and what you planned to do with that. But you persisted- spending hours learning about the evolution of theater from different cultures and creating complex scripts. You truly loved it- your passion palpable. But graduation day was approaching.

“I’d like to do something in my field.” You say, while your college’s career counselor looked over your resume on his tablet, “I’ve written a few plays and...”

“I can see that.” His words carried a dismissive tone and his eyes are glued to his tablet, “But there aren’t any opportunities for you based on your specific interests and timeframe.”

“But that’s not fair.” You complain, “I came here because you guarantee 100% of your graduates leave with a job in their chosen field.” You felt frustrated- you paid a lot of money to get this degree with the belief that you’d be employed.

“We do indeed.” He says, continuing to focus on his tablet, “We work closely with our students to get them to where they need to be.”

“So then why...”

“But sometimes it takes time.” He continues, swiping aggressively on his touchscreen, “But with all struggling students, we can match them into a program that has better career prospects.”

“But I don’t...”

“Take for example Exercise Science.” He says, “This year, 100% of their students will be going into a career in their field.”

“How does that have anything to do with...”

“Theater didn’t work out for you, did it?” He says, handing you the tablet, “But I think we can start fresh.”

You look down at the tablet and raise an eyebrow. Was this some kind of joke? It was a schedule for a freshman. Typed in bold letters at the top was “exercise science major” with classes already planned for the fall semester.

“What kind of game are you...?” You look up at him.

“What’s wrong?” The career counselor asks, “I thought this is what you’d want?”

“Well, it’s just that...” You look back down at the tablet, but it’s your hands that catch your attention. Are they bigger? Meatier? You shake your head, “It’s just that...”

“Are you having second thoughts about your major?” He asks.

“Yes... no... I mean, I don’t...” Your shirt is starting to feel a bit tighter around your chest, “It’s just that...”

“It’s not uncommon for new students to have doubts. But we want to ensure that you’re happy with your choice.”

“New students? But I’m...” Your sleeves feel tighter around your bulging biceps and triceps, “Wait... since when...?” You run your hand along the veiny muscles of your thick arms.

“This is why we have these meetings prior to you matriculating.” He continues.

“Ma-matricu...?” That word hurts your brain and your eyes narrow.

“It means before you formally enroll.” He says.

“Ah thanks bro.” You chuckle, “But wait... I’m already a student...” You shake your head again, “Seriously, what the fuck?”

“No need to get vulgar.” He says, “It’ll be okay.”

You start to breath faster and you quickly open the camera app on the tablet. The face looking back at you is definitely not your own. It’s younger, more chiseled, and your eyes are dull. But before you can say anything, a loud tearing sound fills the room. You yelp when your shirt falls in tatters around you, leaving your chiseled physique on full display. You whimper as you run your hands along your cobblestone abs and firm, hairless pecs.

“This isn’t... how, bro?” You look up at the career counselor.

“I said not to worry.”

And suddenly you feel a tingling in your brain. You realize your memories are being altered and changed as the last four years of your life are removed. Time spent in class, writing screenplays, and hanging out with your theater friends become hazy. Your time studying Anton Chekhov and Lynn Nottage vanish from your mind. Even personal details start to shift. You’re no longer a 22 year old college senior about to graduate with a theater degree. No, you’re an 18 year old high school senior about to enter college. A single tear rolls down your chiseled face as you realize your passion for theater has been replaced for a dedication to the gym.

“Are you okay?”

Something feels terribly wrong. And as you look down at your toned abs and meaty pecs, there’s a voice yelling deep from within you that this isn’t you. But no matter how desperately you try to remember being anything other than this meaty, smelly jock-bro, there’s nothing else. A dumb smile etches itself on your face.

“Nah man, I’m good.” You chuckle, “Sorry ‘bout the shirt though. These muscles can’t be contained.”

The career counselor smiles, “No worries. Well, we look forward to you starting in the fall. I’m hopeful that this time will yield you great success.”

“Yeah man, sure.” You grin.

And off you went- likely to the gym. Excited for the future and a career you were truly passionate about.

[ducksido]

Evil time, silver with reader who has a MAJOR fixation on his muscles, like whenever he’s wearing short sleeves u best believe reader is STARING at his arms, and lord forbid they ever see silver shirtless, instant heart attack from excitement, just black out

Like ever since they started dating, reader loves to bother silver while he’s working out and stuff

YAYAYAYAY!

Silver had made the mistake of wearing a short-sleeved shirt again. You made the even greater mistake of seeing him in it.

Gods above, you swore you saw the heavens open the second he walked into the courtyard for morning training—sunlight hitting his arms like some divine spotlight. The definition in his biceps, the smooth flex of his forearms as he stretched… you blacked out. Not literally. But it was a near thing.

Silver, as usual, was blissfully unaware. Probably thought the drool on your lip was just morning dew.

"You're staring again," he said flatly as he moved into his warm-up stretches, lacing his hands behind his head. Veins bulged slightly in his arms.

You squeaked. "I—THAT IS NOT TRUE. I was, uh, checking your… your form! Yes! Your posture! For safety."

"You said the same thing yesterday," he replied, lying on the grass for sit-ups. "And the day before. And the day before that."

"Yeah well," you muttered, flopping beside him with a stupid grin, "your form is dangerously illegal. You should be arrested. Who let you have arms like that?"

Silver sighed, starting his reps. "I need to focus on my training."

"And I need to focus on not combusting whenever you flex." You rolled over dramatically. "You did that on purpose, didn’t you? You know what you’re doing."

"I’m literally just exercising."

"You're tormenting me."

Five minutes later…

Silver had taken off his shirt.

You died. You actually died.

You were lying flat in the grass, eyes glassy, hand over your chest like some Victorian noblewoman after reading a scandalous letter.

"Yuu?" Silver blinked, kneeling beside you, clearly confused by your sudden collapse. "Are you okay?"

You groaned. "Why… why would you do that to me…?"

"It was sweaty."

"I’m sweaty. I’m sweating. That’s what you’ve done to me. I can’t breathe. I can't even think."

Silver blinked. "I think you might be exaggerating."

"Your abs have a shadow line. I saw your back muscles move. I have ascended to a new plane of being. I’ve known enlightenment. Put the shirt back on before I start making noises."

He flushed slightly. "You’re ridiculous."

"And you’re beautiful. Please let me touch your arms. Just once. I need it. For health reasons."

Silver eventually caved—mostly to get you to stop laying in the grass like you were on your deathbed. You latched onto his bicep like it was your last lifeline, cooing softly under your breath.

"Strong boy," you whispered reverently.

"You're unbearable," he muttered.

"You like it."

"…A little."

Bonus:

Lilia walked by and saw you latched to Silver’s arm like a barnacle, eyes wide with religious fervor. He just sipped his tea and said, “Ah, young love. And muscle worship.”

Silver turned bright red. You didn’t even notice. You were too busy making grabby hands at his triceps.

[tamamita]

Can you recommend any good chest and triceps exercises?

I usually separate both muscles into their own respective days, because both the triceps and pectorals act as synergetic muscles in most exercises so I'll separate them into two separate days, so that you can work them as isolated exercises.

Day 1: Triceps

Pulldowns

Overhead extension (cable)

Lying Triceps extension

Day 2: Chest

Bench Press

Cable Chest Fly

Mating Press

Inclined Dumbell Press

This is what my schedule looks like! I hope this helps!

[freeonlineworkouts]

10 Chest and Triceps Workout Routines