There are certain muscle groups I just love to exercise together, basically to save time and to spice my weight training sessions up a little. I have a number of different upper-body routines, but today I'm going to introduce you to my favourite chest and tricep workout. However, before I introduce you to this awesome, time-saving routine, I'd just like to explain why I work these two muscles together.
Firstly, the chest is one of the biggest muscles in the body. Therefore, you will typically exert a fair amount of energy working out this body part and so you may be better off avoiding training other big muscles on the same day, such as your legs, back or shoulders. Secondly, when training the chest you will usually be working the shoulders and tricep muscles as well to some extent. So, it makes perfect sense to exercise a muscle which has already been warmed up a little. The same principle would apply if you decided to train back and biceps on the same day.
Anyway, let me get to the point - my very easy and effective chest and tricep workout:
- This workout only requires you to complete two exercises - push-ups and bodyweight dips.
- You are going to complete a pyramid as a superset with as little rest as possible during sets.
- You will take two minutes rest and complete a total of 3 sets.
- This will give you a grand total of 55 repetitions of each exercise per set, and a grand total of 165 push-ups and 165 bodyweight dips.
- The entire workout will take no longer than 20-30 minutes in total.
The routine simply requires you to complete 10 push-ups immediately followed by 10 dips. Then rest for no longer than 10-15 seconds and complete 9 repetitions of each exercise. Take another 10-15 seconds rest and complete 8 reps of each exercise, again followed by a short rest period and work your way down 1 repetition each.
As I've mentioned, take two minutes rest and then repeat this sequence twice more for a total of 3 full working sets. Now this may not seem like much of a session, but trust me when I say you will definitely feel like you have worked the muscles hard afterwards. I guarantee the first time you try this most of you will struggle to complete the pyramid without having to rest a little longer between exercises than I have recommended, but that's fine too.
Your aim is to eventually get stronger and then make the exercises harder. This can be accomplished through dips with a weight belt and different, harder variations of the push-up, e.g. feet up on a bench, wider grip, narrower grip, Spiderman variety, etc. I will normally complete this extremely quick chest and tricep workout when I don't have much time on my hands or even as a secondary upper body workout later in the week (most likely on a cardio day).
This is just one of the many chest and tricep workouts I like to complete, but I have many others, some of which you may already be aware and others that you probably won't. You will find a few of the other great, muscle building upper body routines I love to do here.
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