Last Updated on July 14, 2021

Today I’m sharing a fun chest and tricep workout routine for women.  It’s important to workout the chest and triceps but I find that so many women skip chest exercises.  But skipping chest exercises is a mistake.

Chest workouts are SO beneficial for a lot of reasons!

 

Why Chest Exercises are Important

 

  • A strong chest helps improve posture.  Posture is also mandatory while working out because proper form is essential to get results and prevent injuries. The muscles in the chest and back work together to keep you upright. This is important to those that slouch their shoulders and have (big) breasts. Weak or tight chest muscles can cause shoulder slouching. Strength training and stretching prevents slouching problems.
  • Strong chest muscles and necessary for upper-body strength. Pectoral muscles are involved in most upper-body exercises and all movements that involve pushing or swinging something (like a tennis racket or golf club).
  • Chest exercises pair well with tricep exercises – by training both together you can lift and strengthen the chest and tone the triceps, too.
  • Chest muscles are larger compared to arm muscles… and the bigger a muscle group is, the higher the calorie burn will be.  By training the chest along with your triceps, you’ll be able to get better results.

 

I also find that a lot of women skip chest training workouts.  But adding chest exercises helps shake things up preventing boredom and plateaus in the process.

Here’s the chest and tricep routine we’ll be doing today.

 

 

This sweet routine targets all of the muscles in the chest and triceps and helps snatch in all of the muscles tight like a corset while maximizing calorie burn.  How’s that for results?

 

Trainer Christina Carlyle demonstrating a chest and tricep workout with 8 chest and tricep exercises and text that says Chest and Tricep workout for women

Pin this Chest & Tricep workout to Pinterest so you’ll have it forever

 

CHEST AND TRICEP WORKOUT

 

  1.  First, warm up with some light cardio.  Think walking for 5 minutes.
  2.  This workout has 8 exercises.  Do each exercise 15 times each.
  3.  Use a weight where the last few reps (reps 12/13-15) feel difficult, but you can do them with proper form.  3 to 5 up to 7.5 pounds dumbbells is a good weight range to use for the exercises that have equipment.
  4.  Do 3 full sets (of 15 reps each) of all exercises, to complete the workout.
  5.  After you’re done, do some chest and tricep stretches for 5 minutes to cool down.  That’s it!

 

NOTES ABOUT THIS ROUTINE:

I only recommend doing this program one time a week to prevent plateaus.

For the best results, it’s mandatory that you follow a meal plan.  Proper nutrition helps you recover faster, boosts metabolism, and ensures you’re burning fat.

When you eat the right way for your unique metabolic type you can get results 3 times faster.  Take my Metabolic Type Quiz & Training to learn your unique type and needs.

 

Chest & Tricep Exercise Instructions

 

diamond pushup chest and tricep and chest exercise being done by Christina Carlyle

DIAMOND PUSHUP

Get on your hands and knees with your index fingers and thumbs forming a diamond shape on the floor. Bend your elbows to lower your chest to the floor. Make sure your elbows stay out to the side as your chest gets closer to the floor. Exhale as you push back up into the start position to complete one rep. Tip: Don’t arch or sag your lower back.
 

Christina Carlyle performing a chest fly exercise on a stability ball

CHEST FLY

Lie on a stability ball (or bench) with a dumbbell in each hand. Lift your arms straight up over your chest, with a slight bend in your elbows. This is your start position. Keeping a slight bend in your elbows lower your arms out to the side in a wide arc until you feel a stretch on your chest. Pause then return your arms back to the start position, to complete one rep.
 

Scarecrow Extension tricep exercise being done by trainer Christina Carlyle

SCARECROW EXTENSIONS

Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.
 

Chest Press exercise being done by trainer Christina Carlyle

CHEST PRESS

Lie down on a stability ball (or bench) with a dumbbell in each hand hovering above and close to your armpits. This is your start position. Exhale as you push the dumbbells up. Hold for a second and then inhale and slowly lower the weight back down to the start position to complete one rep.
 

Tricep Pushup exercise being done by trainer Christina Carlyle

TRICEP PUSHUP

A tricep pushup is like a regular pushup, except you’re only pushing up with your tricep strength. Get into a modified pushup position, with your fingers pointed inward, slightly. This is your start position. Keeping your elbows in close to your sides, lower your chest to the floor as you inhale. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start pushup position to complete one rep.

 

Tricep dip exercise being done by trainer Christina Carlyle

TRICEP DIPS

Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.

 

Tricep kickback exercise being done by trainer Christina Carlyle

TRICEP KICKBACKS

Stand holding dumbbells. Bend over slightly with your arms bent, with a neutral spine. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.
 

 

Scarecrow extension chest and tricep exercise being done by trainer Christina Carlyle

IN AND OUT EXTENSIONS

Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you until they’re in line with your shoulders, then lower back down. Immediately lift the weights up and out to the side until they’re in line with your shoulders. Reverse the movement, bringing your arms back down to the original start position to complete one rep.
 

I hope you liked this chest and tricep workout!

As always this workout only works, if you work it.  So work it!  You are so worth it.

Leave me a comment and let me know if you felt the burn.

 

P.S. If you liked this routine, you’ll love my workout vault, too!  The workout vault is a collection of all of my popular targeted workouts – just like this – and schedules so you can sculpt your body and get tight and toned all over every week. Get access to the workout vault here – while you still can.

 

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