A big chest and strong triceps don’t just look good—they’re the foundation of pressing strength and upper body power. The good news? You don’t need a commercial gym to build them. With a few smart pieces of home gym equipment (or even just your bodyweight), you can crush chest and tricep workouts at home that rival any gym session.
Why Train Chest and Triceps Together?
Chest and triceps are natural training partners because almost every pressing movement recruits both. Bench presses, push-ups, dips—your triceps always assist your chest. Training them in one session saves time, boosts pressing volume, and builds a balanced upper body.
Bodyweight Chest and Tricep Workouts at Home
If all you’ve got is your own bodyweight, you can still pack on strength and size.
Push-Ups
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Standard Push-Ups: 4 sets of 12–20 reps
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Diamond Push-Ups (tricep focus): 3 sets of 10–15 reps
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Decline Push-Ups (feet elevated): 3 sets of 8–12 reps
Choose one for your workout, based on your skill level.
Dips (using chairs or a dip bar)
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3–4 sets of 6–10 reps
This movement is great for chest and triceps together, especially if you lean forward for more chest activation. A Bells of Steel Y Dip Bar makes these safer and more effective.
Dumbbell Chest and Tricep Workouts at Home
A pair of dumbbells unlocks serious pressing power without needing a full gym.
Dumbbell Bench Press
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4 sets of 6–10 reps
Flat for overall mass, incline for upper chest, decline for lower chest. Pair with a Bells of Steel Adjustable Utility Bench for maximum variety.
Dumbbell Flyes
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3 sets of 10–12 reps
Great for chest isolation and stretch.
Dumbbell Overhead Tricep Extension
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3–4 sets of 10–12 reps
Can be done seated or standing with one or two dumbbells.
Barbell Chest and Tricep Workouts at Home
If you’ve got a barbell and a rack, you’re set for some of the most effective strength-building moves.
Barbell Bench Press
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4–5 sets of 5–8 reps
The king of chest builders. For a solid setup, check out a Bells of Steel Power Rack.
Close-Grip Bench Press
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3–4 sets of 6–10 reps
Keeps chest in play but shifts the emphasis to the triceps.
Barbell Skull Crushers
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3 sets of 8–12 reps
Use an EZ Curl Bar for wrist comfort.
Cable Chest and Tricep Workouts at Home
Cables add constant tension and unlock a whole new set of variations.
Cable Flyes
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3–4 sets of 12–15 reps
Great for finishing off the chest with a deep stretch and squeeze. Use a Bells of Steel Cable Tower with dual handles for maximum results in minimal space.
Cable Pressdowns
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3–4 sets of 10–15 reps
A classic tricep-builder that hits all three heads.
Cable Overhead Extensions
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3 sets of 10–12 reps
Great for stretching the long head of the tricep.
Sample Chest and Tricep Workout at Home
Here’s how you can put it together with dumbbells or a barbell:
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Barbell Bench Press – 4x6–8
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Incline Dumbbell Press – 3x8–10
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Dumbbell Flyes – 3x10–12
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Close-Grip Bench Press – 3x8–10
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Overhead Dumbbell Extension – 3x10–12
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Cable Pressdowns – 3x12–15
Notes on Programming
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Train chest and triceps 1–2 times per week.
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Aim for 8–15 total sets per muscle group per week.
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Use progressive overload: add weight, reps, or sets over time.
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Mix in bodyweight, free weights, and cables for well-rounded development.
FAQ: Chest and Tricep Workouts at Home
Can you build a big chest with just dumbbells?
Yes. Flat, incline, and decline presses with dumbbells hit the chest from multiple angles and provide enough resistance for hypertrophy.
What’s the best tricep exercise at home without equipment?
Diamond push-ups and bodyweight tricep extensions are excellent no-equipment options.
How many exercises should I do for chest and triceps?
3–4 chest exercises and 2–3 tricep exercises per session is a solid balance for growth and recovery.
Do I need a bench for chest workouts at home?
Not necessarily. Push-ups, floor presses, and dips can be done without one, but a bench adds versatility.
Final Thoughts
Building shoulder boulders and poppin’ pecs at home is a breeze with the right mix of workouts, gear, and determination. Grab some gear from Bells of Steel and get flexin’.
