Gaining a strong upper body requires deliberate focus on the chest and triceps. Apart from aesthetic reasons, these muscle groups are necessary for functional strength and performance in a range of physical activities. Speediance.com, a website renowned for its cutting-edge workout gear and expert training plans, has some of the best exercises to increase the size and strength of your chest and triceps. In this post, we examine some of the most well-liked workouts from Speediance, along with benefits and performance advice, to help you achieve your fitness goals.
A crucial exercise in many fitness plans, the bench press is one of the main exercises to shape the chest. With Speediance’s sophisticated bench press configuration, you can execute this time-tested exercise with control and accuracy. With your feet firmly planted on the floor, perform a flat bench press. Grip the barbell slightly broader than your shoulder. As you carefully bring the barbell to your chest, make sure your elbows stay at a 45-degree angle. Return the barbell to its initial position by pushing it up. With the adjustable bench from Speediance, you can target different regions of your chest with variations that are flat, inclination, and decline. This exercise is essential for muscular growth since it increases pushing power in the upper body and total chest strength and mass.
Skull Crushers (Lying Tricep Extensions):
To maximise tricep tension and muscle definition, lie on a bench with dumbbells or an EZ bar. Lower the weight to your forehead by bending your elbows, then stretch back up.
Tricep Pushdowns:Â
Maintain your upper arms still to concentrate on engaging your triceps. Stand at a cable machine with a straight bar attachment. Push the bar down towards your thighs by extending your elbows, then slowly return.
Overhead Tricep Extension:
To improve tricep activation, stand or sit with a dumbbell or barbell overhead, drop it behind your head by bending your elbows, and then extend it back up. Keep your core straight and use a modest weight.
Pec Deck Machine:Â
Properly align and activate your chest by sitting with your back against the pad, bringing your arms together, and slowly returning. You can also modify the seat height to do this.
Close-Grip Bench Press:
Lie on a bench with a barbell resting on it, your hands clenched together. Press the bar back up after lowering it to your chest. To improve your tricep activation and chest strength, keep your elbows close to your sides.
Cable Crossovers:Â
Grab the grips of the two cable machines, stand between them, squeeze your chest, and drag the cables together in front of you before slowly walking back.
The incline dumbbell press is another good exercise for building chest. This workout targets the upper chest, which is a difficult place to develop. You can complete this exercise with the best form possible if you use the adjustable benches and advanced dumbbell sets from Speediance. Position the dumbbells in each hand so that they rest on your thighs and incline the bench to a 30 to 45 degree angle. Once your arms are fully extended, press the dumbbells up. Slowly lower them until your elbows form a 90-degree angle, then press them back up. Maintaining a steady tempo guarantees full muscular activation and helps optimise upper chest activation.
Tricep dip are a great bodyweight exercise that works the triceps muscles very well while training them. This exercise may be performed on a solid platform thanks to Speediance’s dip bars and supports. With your legs hanging down and your arms completely extended, take a position between the dip bars. Once your upper arms are parallel to the ground, lower your body by bending your elbows and push yourself back up to the beginning position. Use a dip belt for increased resistance. Tricep activation can be enhanced by a slight forward lean, so this exercise works the triceps, increasing strength and muscle while working the shoulders and chest.
Conclusion
You may greatly improve the growth of your triceps and chest by including these workouts in your program. The state-of-the-art machinery of Speediance guarantees exact execution and best outcomes. Gaining a strong and well-defined upper body requires controlled movements, correct technique, and consistent exercise. To reap the full rewards of these beneficial workouts, stick to your schedule.
Also Read: Use the Speediance All-in-One Gym to Boost Your Exercise Goals
