Best Advanced Chest And Tricep Workouts With Garage Gym

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

How to do it

1. Lie back on an incline bench (45-60 degrees), keeping your shoulder blades squeezed together and feet flat on the floor.
2. Grip the barbell just outside shoulder-width and lift it above your shoulders with your arms extended.
3. Brace your core, lower the barbell to your upper chest by flexing your elbows at a 45-degree angle, then gently touch your chest.
4. Exhale and push the barbell back to the starting position.

The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

How to do it

1. Lie back on a bench, squeezing your shoulder blades together.
2. Place your feet flat on the ground, under your knees.
3. Hold the dumbbells outside shoulder-width apart, above your chest.
4. Keep your elbows at a 45-degree angle and engage your core.
5. Extend your arms fully and then lower the dumbbells back to starting position.

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.

How to do it

1. Hold onto the dip bars with straight arms and slightly bent elbows.
2. Suspended above the ground, brace your core and keep your back straight.
3. Lean your body forward slightly and pull your elbows down to lower yourself.
4. Keep your elbows close to your sides until they reach a 90-degree angle.
5. Push back up to straighten your arms and return to the starting position.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.

How to do it

1. Lie back on a bench, keeping your shoulder blades squeezed and your heels flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks at all times.
3. Hold the EZ-Bar above your shoulders with hands shoulder-width apart.
4. Keep your upper arms still and bend your elbows to lower the bar just above your forehead.
5. Exhale as you extend your arms to lift the bar back to the starting position.

The Barbell Decline Bench Press is a chest exercise that emphasizes the lower chest. It also strengthens your triceps and shoulders while lying on a decline bench.

How to do it

1. Lie down on a decline bench, placing your heels on the ground and squeezing your shoulder blades together.
2. Make sure the bench supports your head, shoulders, and buttocks.
3. Grab the barbell with your hands slightly wider than shoulder-width and hold it above your shoulders.
4. Tighten your core and lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Lightly touch the barbell to your chest, then push it back to the starting position.

Decline Push Up is a challenging version of the standard Push Up. It mainly works your chest, triceps, and shoulders, focusing more on the upper chest because your feet are elevated. This exercise helps strengthen your upper body effectively.

How to do it

1. Place your hands on the floor outside of shoulder width.
2. Elevate your feet on a bench or box.
3. Keep your hips and knees straight.
4. Lower your chest towards the floor by bending your elbows at a 45-degree angle.
5. Push back up to the starting position after your chest is close to the floor.

The Dumbbell Incline Bench Press is a great exercise to strengthen your chest and shoulders. By using dumbbells, you improve stability and balance, helping to build strength in both sides of your body.

How to do it

1. Lie on a bench with your back supported and your shoulder blades squeezed together.
2. Keep your feet flat on the ground and adjust the bench to a 45-60 degree angle.
3. Hold the dumbbells just outside shoulder-width at shoulder height.
4. Brace your core and extend your arms straight up at a 45-degree angle from your body.
5. Exhale as you lower the dumbbells back to the starting position.

The Floor Press is an upper-body exercise that targets your chest, triceps, and shoulders. You lie on the floor and press a barbell up, which helps build strength while protecting your shoulders.

How to do it

1. Lie on your back on the floor with your shoulder blades squeezed together and your knees bent, feet flat on the ground.
2. Ensure your head, shoulders, and butt are touching the floor, and the barbell is at arm height on a rack.
3. Unrack the barbell and place it above your shoulders.
4. Brace your core by breathing deeply and tightening your abdomen.
5. Bend your elbows at a 45-degree angle and lower the barbell to touch your elbows gently to the floor.
6. Exhale and press the barbell back to the starting position.

The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together.
2. Make sure your head, shoulders, and butt stay on the bench.
3. Place your feet flat on the ground and keep your knees bent.
4. Position the bar over your chest, holding it just outside shoulder-width with an overhand grip.
5. Engage your core and unhook the bar, lowering it slowly towards your chest while keeping your elbows at a 45-degree angle.
6. Touch your chest gently with the bar, then exhale and push it back to the starting position.

The Seated Tricep Press is an exercise that strengthens your triceps by using a dumbbell. It helps improve your range of motion by pressing the weight overhead, adding variety to your workouts.

How to do it

1. Sit upright on a bench with your feet shoulder-width apart.
2. Hold a dumbbell vertically at chest height with palms facing up.
3. Brace your core and press the dumbbell overhead, keeping elbows forward.
4. Lower the dumbbell behind your head until your forearms touch your biceps.
5. Lift the dumbbell back to the starting position.

The EZ-Bar Overhead Tricep Extension is a great exercise that focuses on strengthening the triceps. Using an EZ-Bar makes it easier to grip, helping you lift more weight safely while also improving your overall strength and stability.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold the EZ-bar with both hands behind your head, elbows pointing up.
3. Push the EZ-bar overhead by contracting your triceps, keeping elbows steady.
4. Lower the EZ-bar back behind your head slowly, maintaining tension in your triceps.
5. Keep your core tight and back straight throughout the exercise.