I am Rami from Lebanon and I upload weekly videos on my youtube channel for free workouts that you can dot it anywhere, anytime using only your bodyweight.
Chest and triceps is a muscle pairing and for good reason. The pecs might be the prime movers in most pressing exercises and when you train chest, you do definitely work on your triceps as well. It is actually a standard muscle building split routine to put chest with triceps together.
In this workout, we do 6 exercises that work many muscles at the same time. We start first with Incline Pushups, an elevated form of the Regular Pushups exercise that works the chest especially the lower part of it. Then we move to the next exercise which is Archer Pushups, this exercise focuses on the middle part of the chest and on the outer pecs. If you can’t do Archer Pushups yet, do Regular pushups and even if you can’t do Regular pushups, do it on your knees to make it easier. Next, the third exercise is Decline Pushups, this exercise focuses on the upper part of the chest. Now, we move to exercises that focus more on the triceps. First, Diamond Pushups, this exercise is great for the lateral head of the triceps. If you can’t do it yet, do it on your knees. Next, and to work the long head of the triceps do Skull Crushers and if it’s hard, you can bend your knees to make it easier or do it on a higher surface. And last, Bench Dips, this exercise works the medial head of the triceps, if it’s hard to you, you can bend your knees to make it easier.
Rest 1-2 minutes between the exercises, and then after you finish the 6 exercises, rest for 2-3 minutes and then repeat for 2 more rounds.
Make sure that you warm up before the workout to prevent any injury, and stretch after the workout to relax the muscles, and always stay hydrated during the workout and breath well.
Here is how the workout looks:
-Incline Pushups: 10-15 reps
-Archer Pushups: 8-12 reps
-Decline Pushups: 10-15 reps
-Diamond Pushups: 8-12 reps
-Skull Crushers: 8-12 reps
-Bench Dips: 10-14 reps
Instagram: @rami_elhage : https://www.instagram.com/rami_elhage
The music used in this video is downloaded from the youtube's audio library, it's "Airborne" for the artist Quincas Moreira
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