30 Min Chest and Tricep Workout to BUILD MUSCLE Muscle Building Workouts Chest Triceps Bodybuilding

30 Min Chest and Tricep Workout to BUILD MUSCLE Muscle Building Workouts Chest Triceps Bodybuilding



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hey everybody it's your personal trainer coach kak and I'm cladia and this is a muscle building chest and triceps workout this workout uses multiple muscle building techniques that require you to have at least two pairs of dumbbells you'll need one heavier and one lighter pair so that you can work up and weight as needed the weight that you're going to be using for today's workout is going to be completely dependent upon your Fitness level we're going to be using a bench as well as a stability ball throughout this workout but we will provide floor modifications and in that case you're going to need a chair for one of the movements if you have not warmed up yet go ahead and do so by clicking this link in the upper corner so we can get you started on our 5 minute warmup otherwise let's get right into it let's go [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] we're going to start with the chest press we're doing four sets we're going to start with a lighter weight doing a set of 15 then 12 10 and 8 so when we we get set up and you'll be increasing weight as we go and you'll be increasing your weight as you go CLA is going to be on the bench I'm going to be on the stability ball but you can also do this one from the floor so anytime you're setting up you're going to use your legs to pick up your weights weight back in your hips stand up and then go ahead and sit down with them on your lap go ahead and use your legs to help kick them back into position and if you're on the stability ball go ahead and walk forward to get into position now we're going to hit 15 repetitions pressing all the way way up and all the way down staying nice and under control if you're on the stability ball keep your hips up Breathe Again full range of motion all the way up all the way down stay nice and under control I want you to focus on keeping your elbows directly under the dumbbells so that's where your P your power is at so keep those elbows under the dumbbells feel that chest stretch a little bit at the Bott good got five more after this one breathe I want you to inhale on the way down the lowering phase and exhale on the way up so you're breathing in on the way down out on the way up and two more all right last one excellent okay so we can go ahead and set those down and next we are doing a set of 12 so if you're going to increase your weight for this next set Now's the Time to do it so I'm going to increase mine we're aiming for about 30 seconds rest in between these sets just enough time for our muscles to fully recover so we can hit this next set go and get everything into position all right and again guys if I was going with heavier weights right now kind of like what coach kak said on a bench you just kick one leg up other one and get your weights up exactly all right moving into it next set we have 12 repetitions use those legs pop them up and all the way up all the way down good again stay nice and under control not a race on these ones you want to keep a good Pace but at the same time not a race good core stays tight right even if you're on the bench keep your core tight you don't want to just be loose lying down there two more inhale on the way down and press inhale on the way down and press last one done good nice job all right so that's two down two to go we're moving uh into the set of 10 repetitions I'm going to increase one more another time here I'm going to increase too I'm using these power blocks here uh we do recommend them I I like them if you want to check them out we have a link in the video description uh just adjustable dumbbells and get it going 10 reps full range of motion again try and keep those dumbbells over your elbows know where that plane of power is inhale on the way down exhale on the way up got two more guys last one boom all right excellent ah all right starting to feel good already we have one more set of eight again if you're changing your weight I'm going to go up Max these guys out real quick and if you were wondering yes this this is our real workout right here too this is uh this is our workout for the day so all right last set of eight let's get it going all right oh going to feel this one all right inhale on the way down exhale on the way up excellent breathe good eight repetitions we're this is halfway right here entering that strength Realm on this one good keep it up almost there last one right here guys and done all right all done with the chest press next we're doing a super set of two exercises first we're doing a dumbbell pullover and then we're doing a dumbbell triceps pronate Kickback going back and forth between the two we're doing 15 12 and then eight getting a little heavier every time okay so go ahead and get set up with your one dumbbell either on your stability ball bench or floor if you need if you need to going to walk forward and I'm going to show you how to set up your grip for a dumbbell make sure you're using a diamond grip here go ahead pull it up over your head and just make sure that when you do the movement that the weight is distributed evenly on both hands keep that core tight as you press your hips up slight Bend in your elbows and allow the dumbbell to travel overhead feeling that stretch in your chest and a little bit in your lats as well and pull it back over again we're doing 15 repetitions staying nice and under control your range of motion on this one is really dependent on your flexibility and your Mobility take it to the point where you're feeling a little stretch but where you're not feeling uncomfortable that's going to be a little a little bit different for everybody good make sure you're breathing in on the way down and exhale as you press up good almost there got five more breathe good breathe in on the way down out on the way up excellent two more guys almost there lactic acid burn is going to kick in that's for sure and 15 here you go all right sitting up all right moving into that dumbbell tricep pronate Kickbacks you're going to need two dumbbells for this next one changing my weight up here again we're doing 15 repetitions so on this one you're going to bend over at a 45° angle bring those elbows up and then we're only going to extend at the elbow so full range of motion and really trying to isolate your triceps on this one only Bend IN at that elbow squeeze the back of your arms up at the top and as we get a little more fatigue you're going to be five more tempted to get some momentum involved but try your best not to good almost there and last one right here boom hit it nice work le start light on those so go ahead and switch your weight back up one dumbbell needed for that dumbbell pullover I'm increasing by about 20% for this next one I'm staying the same with my weight so again you don't always have to go up just uh you may make this work out your own okay good getting into position we have 12 repetitions for this next set and begin good again keeping that slight Bend in your elbows don't lie knock them out with your lower body you should be driving and supporting stabilizing off of your heels and you're going to get a little glute and hamstring and lower back work on this we call that extra credit nothing wrong with through right there good breathe in on the way down and exhale on the way up nice work keep it up guys getting a little closer to that goal with every single rep right there rep by rep and here's the last one Zer nice all right again right back into it we're going keeping the pace up between this and that pronate kick back super set back to back get right into it ideally we have a a shooting for a 15sec rest in between these two all right weight back in your hips 45° angle elbows are up let's hit it 2 3 four don't you just love how stability balls have a mind of their own good luck trying to get one to stay in place good pulling back on those elbows only bending it two more those elbows up come on push through it and last one push through it nice and next up we're going to do a tri set so that's three exercises a dumbbell fly then a dumbbell chest press with rotation and finally a dumbbell tricep elbow out extension we're going to do three sets one set of 12 one set of 10 one set of eight working your way up in weight all right let's get into it we're starting with probably a pretty lighter weight for this first uh this first movement the dumbbell fly and again all three of these movements can be done from the floor so exactly the same all right go ahead and get back into position now on this one want to have a slight Bend in your elbows and act like you're wrapping your arms around a tree as you lower the dumbbells I want you to maintain that same Bend throughout your elbows Want You to Breathe In on the way down and breathe out on the way up a good thing to focus on on this one is up at the top like you're trying to squeeze a quarter and between your two chest muscles just squeeze up at the top really emphasize your chest halfway point right there guys another note is to try to keep the dumbbells in line with your chest a big mistake I see a lot of times guys get the dumbbells up and they're like over their face over their shoulders and then your shoulders are forced to take over we don't want that want your chest to do the work good got your last one coming up right here and 15 12 yeah that's what I meant you can tell I was in coun I let Claudia do the counting all right take a little 15sec rest switch up your weights yep and we're we're changing weights and we're going into that dumbbell chest press with rotation so for which most of you that means be increasing the weight a little bit so it's kind of similar very similar to the the movement we did earlier but only this time around we're going to get a Twist up at the top and if you you're not switching your weights you still need this 15sec rest period you do again this is not a cardiovascular movement your your muscles need this time to recover in between sets it's a key to muscle building correct so slow down all right so walking in forward into position dumbbell chest press with rotation so on this one we're going to go ahead and go down like you normally would on that chest press but as you come up I want you to rotate your palms to the face of one another and squeeze your chest up at the top rotate them back down on the way down and then up good it's 12 repetitions again on this one thank you Claudia for keeping us in line on the Reps you got what would I do without her's go ahead and squeeze that chest up at the top and breathe good we're halfway through full range of motion you got it one into the next now you see I'm using the stability ball throughout this whole workout and it does add that extra component of stability in core but it also doesn't allow you to use as much weight last one here gotcha it is a tradeoff and last one all right good and lastly we're moving into that dumbbell tricep extension again you might want to use a weight kind of similar to the weight that you used on the fly if I had to guess um so it is just a isolation movement only using the triceps only bending at your elbows and make sure you bring your weights down to your chest not to your face on the elbow out let's go ahead and get into position one more time pop back all right so this time Palms are going to be facing forward and as those dumbbells come straight down go ahead and keep them together and then extend at the elbow to bring the dumbbells back up good so basically you have the two budding ends of those dumbbells touching one another throughout the whole Movement try your best to keep your elbows pointing up throughout it and then that will allow you to really emphasize your triceps on this one halfway through I like this one cuz uh different parts of the tricep that don't usually get hit or don't maybe don't get hit enough squeeze back of the arm up at the top excellent last rep here guys last one boom hit it all right I like it starting to kick in all right so that was one time through we have two more times through that means we're going back to that dumbbell fly raise my weight a little bit from from last time as am I we did 12 reps last time this time we're doing 10 repetitions all right all that time to pass all right getting back into position and dumbbell fly you know one of the beauties of the system that we're using using is while one muscle group recovers another muscle group is working so all you to keep your pace up but still allows those muscles to recover so you can get that muscle building effect very crucial to building muscles that time in between sets good three more get that slight Bend in the elbows breathe in on the way down exhale as you squeeze up top last rep here guys boom hit it all right excellent back down and going up and weight on the next one for that dumbbell chest press plus rotation let's see if I how heavy these guys go again we're doing 10 repetitions take a moment to rest with your weights and walking into position use those legs to help you pop the dumbbells up if you need them and inhale on the way down exhale rotate those palms and squeeze your chest up at the top good staying focused on keeping your elbows under those dumbbells that's where your power is coming from don't want to let them drift over your face or forward that way you would lose control squeeze your chest up to the top almost there last one right here and zero nice all right back down we have that tricep extension next so probably be lowering the weight 10 repetitions we're going chest if we so the fly is a chest exercise the Press is a compound movement and then we're isolating with the triceps here so it's all about how you put these exercises together go ahead and get into position there's a method to the madness all right Palms are facing forward keep those elbows up as they drop straight down good core stays tight as this workout starts to kick in and do its job it's important that you think about what brought you here today to begin with whatever that is whatever goal you have whether it be athletic or a aesthetic either way focus on it what brought you here today is what going to get you through to the end got there you go 10 boom 10 reps setting them down right back to the start one more time through so we have that chest press with rotation last one so last one increase your weight if you need to last one up the weight exactly okay so I'm going to Max these guys out for this last set of flies all right so it's eight repetitions I'm going to go heavy on this one guys so bear with me if I a little quiet all right walking forward kicking them up all right good balance slight bending those elbows and let's hit eight one two good squeeze that chest up to the top halfway mark I'm feeling it guys I'm feeling it and the last one right here last ah eight nice nice all right that dumbbell chest prep plus rotation is next yep I'm going to I'm already maxed out so I'm just going to use this same heavy old weight but again rest is recovery or rest is essential so I want you to push yourself but use weight that you can still maintain proper form very important yes very very so again I'm got heavy here so I'm going to stand up use my legs all right purple using a stability ball yes takes an extra skill here we go chest press Plus rotation let's hit it last set guys last set nice squeeze that chest up at the top good halfway full range of motion all the way up all the way down stay under control almost there last one good all right we had just the one last one in this tricep that tricep elbow out extension tricep tricep of tricep extension say that 10 times fast last set of eight repetitions again challenge yourself on the weight all right let's go into place and begin try your best to keep those elbows up throughout the move full range of motion all the way up but keep them under control two more almost there and squeeze up at the top wo nice last one last one perfect nice dumbbells down good set that set is done we're going to focus on Tempo in this next round so we have two exercises first one is a chair a bench or a stability ball dip so if you've been working on the floor and you don't have a bench or a stability ball you're going to need your chair for this and then second we're going to do a spin press so that's just one dumbbell but first let's go ahead and start with this uh this dip I'm going to use a stability ball Claudia is on the bench great one for triceps shoulders and chest so we're going to use a 303 Tempo so what that means we're going to take 3 seconds to lower ourselves till our elbows get to a 90° angle and then we're going to take three seconds on the way up repeat it's 3 seconds on the way down 3 seconds on the way up if this is still too easy for you go ahead and put your legs out straight that'll up the difficulty for sure this time under tension using this Tempo technique is an excellent way to get that muscle building we're doing eight repetitions but it feels like way more when you're doing this your last one right here three3 Tempo and done all right good so we need one dumbbell for that spin press we're going to use the same weight for all three sets so it's one dumbbell we're going to hold that dumbbell on either side squeeze the dumbbell together and while keeping that squeeze go ahead and extend your arm straight in front of you and then squeeze it back three 0 three so one two three back one two three feel that chest kicking in I like this one doesn't look like much but this one will catch up to you quick fast and in a hurry there we go good breathe squeeze that chest you got it good keep it up eight repetitions we're halfway through good stay under control try to keep good posture on this one don't lean too far back too far forward soft knees good almost there squeeze them together this is your last one right here and nice okay so one done of each you set the dumbbell aside we need your bench ball chair back to the dip so three sets of each of these getting into position and begin again nice and slow and controlled and as we get more fatigued becomes harder and harder to keep that control and to keep that slow tempo but just focus on it and if you started off with a harder variation and you need to switch to an easier one halfway feel free to do so we encourage you to just make this workout your own customize it to your needs your equipment your goals two more guys nice come on keep it up breathe and last one there you go last one okay back to that one dumbbell again we're trying to keep the same weight for all three of these but we are super setting back to back to back to back to back all right squeeze together and begin keep those knees nice and soft that means a little Bend in them full range of motion I can tell this one I'm going to feel this one by the end of this set you know you know it's going to hurt when you're already feeling it on rep to that's a good sign come on guys stay in it stay here mentally stay focused don't give up you've made it this far let's keep on pushing keep on driving to the end halfway through good squeeze squeeze squeeze squeeze we're feeling it too guys you're not alone right there with you two more almost there thank goodness burn so good burn so good right through it everybody all right good set that aside let your chest breathe for a second here's your ball Bo and now let's hit those triceps okay let's go oh man right into it chest is going to get a little bit of a rest while these triceps are working and I want you to try your best to bring those elbows down to a 90 also be sure not to allow your legs to take over on this move right make your upper body do all the work so what I mean by that is don't don't be helping out driving off your heels good got three more nice and controlled good these terrible things are done you're not imagining it this does burn woo last last one how excited we are about that oh man all right so oh spin press last set of eight oh man okay I'm going to feel this one hope you guys enjoy it as much as I do let's do it come on we're here for a reason focus on that result focus on that goal focus on what it's going to take to get you from where you are today to that point in time and whatever it is you have to do in between to make it happen ah feeling so good you can do it stick with it point right there come on you got it this is easy you can do this all day long come on one into the next nice stick with it guys stick with it make sure to squeeze both arms equally woo last one right here last one ah all right nice work this last set we got a burnout coming [Music] for our burnout we're going to do two separate exercises 60 seconds a piece first one is going to be a push-up so we're going to do 60 seconds of a push-up cla's going to do the push-up from your knees I'm going to kick it off a notch and put my feet on the stability ball you can choose which level is right for you or you might just put your feet flat on the ground choose the push-up you want you choose what's right for you we got 60 seconds assume the push-up position we're going to give it everything you got ready three 2 one let's hit it try your best to come down until your elbows are at a 90° angle on every set so that means you don't want to have your hands out over your face but instead they should be in line with your chest good keep your core tight make sure to breathe one rep into the next you're going to breathe in on the way down out on the way up stay focused grinding through we don't have much left going all the way to that Finish Line I've ever told you how much I love it when you give us push-ups for these types of burnout oh they're so amazing I'm feeling it too you guys aren't alone we have 15 seconds remaining keep going don't give up breathe five 4 3 2 1 zero woo we all right goodness gracious 60 more seconds dumbbell tricep extension we need two dumbbells setting up either on the floor in your ball or on your bench in position we've been in a few times a day so getting down with the dumbbells up overhead on this one we're only going to bend at those elbows so similar to that elbow out extension but our hands different where Palms are facing one another we're hitting 60 reps let's go I'm sorry 60 seconds woo that was like 60 rep reps oh my gosh we're going to be here all day you can tell this workout is kicking in to me too you're not alone as it starts to burn my brain gets foggy oh my goodness I picked a heavy weight come come on whatever you got okay I'm going to finish it we're going to finish it let's go woo breathe one to the next driveing into the end try your best to keep those elbows up just focus on those triceps making them do all the work if you need to you can drop the weight lower it and keep on moving kind like I'm going to do make it a drop set if you need to let's go 15 more seconds come on guys fight through burning them out how bad it's not about how bad you want it it's about how hard you're willing to work for it five 4 3 2 one ooh finish strong zero oh oh wow that was fantastically awful nice job out there thank you so much for working out with us today if you like this workout you've been working out with us for a while and you're starting to see some results we'd ask you please go check out our patreon page where you can find out how you can support our mission of keeping these great workouts free and if you lik this video and enjoyed working out with us today please be sure to give this video a big Thumbs Up And subscribe to our YouTube channel that way you're notified every time HASfit drops a new workout make sure to check out hasfit.com where we have hundreds of free workouts free meal plans and our free complete fitness program and calendar also check us out on your favorite social media Network whether it's Facebook Snapchat Instagram Twitter we're there and we want to connect with you thank you so much for giving us the honor and privilege of working out with you today I'm coach kak and I'm Claudia and we will see you at your next workout

#Min #Chest #Tricep #Workout #BUILD #MUSCLE #Muscle #Building #Workouts #Chest #Triceps #Bodybuilding

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