Best Beginner Chest And Tricep Workouts To Power Lift

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.

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 Hand Release Push Up is a modified version of the standard push up that helps improve your strength by ensuring full range of motion. By lifting your hands off the ground at the bottom of the movement, you engage your muscles more effectively during the exercise.

How to do it

1. Lie on the floor face down.
2. Position your hands in line with your chest, slightly wider than shoulder-width apart.
3. Keep your legs straight and your toes pointed down.
4. Engage your core to maintain a straight line from head to heels.
5. Bend your elbows and lower your chest to the floor.
6. Lift your hands off the ground for a moment, then place them back down.
7. Push your body back up to the starting position by extending your arms.

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.

Push Up on Knees is an easier version of the regular Push Up, suitable for beginners. It works your chest, shoulders, and triceps while helping you build strength to eventually do full Push Ups.

How to do it

1. Start on your knees with your hands on the floor under your shoulders.
2. Keep your body straight from your shoulders to your knees.
3. Lower your chest towards the ground by bending your elbows at about a 45-degree angle.
4. Push back up to the starting position.

The Incline Dumbbell Squeeze Press is a great exercise to strengthen your upper chest, shoulders, and triceps. By using an incline bench and squeezing the dumbbells, you can effectively work your muscles while maintaining tension in your chest.

How to do it

1. Set the bench to a 45-degree incline.
2. Hold a dumbbell in each hand with palms facing in, resting them on your chest.
3. Press the dumbbells together as you extend your arms above your chest.
4. Squeeze the dumbbells as you lower them back to the starting position.

The Dumbbell Squeeze Press is an exercise that mainly works your chest, shoulders, and triceps. By pressing the dumbbells together, you keep constant tension on your chest, making it effective without needing extra equipment.

How to do it

1. Lie flat on a bench with a dumbbell in each hand, palms facing in, resting on your chest.
2. Press the dumbbells together and raise them above your chest, extending your arms.
3. Keep pressing the dumbbells together as you lower them back to the starting position.

The Dumbbell Larson Press is a chest exercise that targets your chest, shoulders, and triceps without using your legs for support. By elevating your legs, you focus more on upper body strength and stability, helping improve your bench press form.

How to do it

1. Hold a dumbbell in each hand.
2. Lie back on a flat bench with your legs extended and toes pointing up.
3. Position the dumbbells wider than shoulder-width, palms facing your feet.
4. Keep your head, shoulders, and hips on the bench.
5. Press the dumbbells above your chest, engaging your chest muscles.
6. Pause at the top, then slowly lower the dumbbells back down.

The Leg Raise With Dumbbell Pull Over is a workout combining a leg raise and a dumbbell pull over. This exercise works your core, shoulders, and back, helping to improve strength and stability.

How to do it

1. Hold a dumbbell with both hands, gripping the head firmly.
2. Lie back on a flat bench with the dumbbell resting on your chest.
3. Lift your legs off the ground, extending them straight up.
4. Move the dumbbell overhead, keeping your arms straight up from your shoulders.
5. Engage your core and press your back against the bench.
6. Lower your arms and legs together towards the floor in a controlled motion.
7. Pause briefly at the bottom, then pull the arms and legs back up to the starting position.

The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.

How to do it

1. Sit on a bench with your hands next to your hips, palms down.
2. Move your body forward, lowering your hips off the bench while keeping your feet on the ground.
3. Bend your elbows and lower your hips until your upper arms are parallel to the ground, keeping your chest up.
4. Push back up by extending your elbows to return to the starting position.

Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.

How to do it

1. Stand with feet hip-width apart and knees slightly bent.
2. Hold a dumbbell in each hand and hinge forward at your hips until your torso is at a 45-degree angle, keeping your back straight.
3. Bend your elbows and position your arms behind you, so dumbbells are under your elbows.
4. Push the dumbbells back by straightening your arms, squeezing your triceps at the end of the movement.
5. Pause briefly, then slowly return to the starting position while keeping tension in your triceps.

Around the Worlds is an exercise focused on strengthening the shoulders and chest. You will move dumbbells in a circular motion above your head, helping improve arm mobility and muscle activation.

How to do it

1. Lie on your back on a bench with feet under your knees.
2. Hold a dumbbell in each hand beside your hips, palms facing up.
3. Raise the dumbbells in a circular motion above your head while keeping your elbows slightly bent.
4. Lower the dumbbells back to the starting position and repeat.