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You can develop a great chest and triceps workout at home using your own bodyweight and a set of dumbbells. Chest and triceps are super important to develop because they are your pushing muscles. Your chest doesn’t work in isolation—anytime you push anything, you’re utilizing your chest in conjunction with your shoulders and of course, your triceps.

Your chest and triceps work together so often that it makes sense to build them into the same workout. And that’s what you’re going to do in this home workout.

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► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Set of dumbbells (I'm using 30 lb dumbbells), a bench or chair, and your mat
⏱️ Intervals: 40 Seconds work, 20 seconds rest between exercises

Exercises for this 30 minute chest and triceps workout:

0:20 Chest Press
1:20 Flyes
2:20 Push Ups
*Repeat those 3 intervals*

6:20 Twist Press
7:20 Partial Flyes
8:20 Wide Push Ups
*Repeat those 3 intervals*

12:20 Iso Chest Press R
13:20 Iso Chest Press L
14:20 Dead Stop Push Ups
*Repeat those 3 intervals*

18:20 Lying Overhead Extension
19:20 Skull Crushers
20:20 Cobra Pushups
*Repeat those 3 intervals*

24:20 Tricep Press
25:20 Kneeling Overhead Extension
26:20 Diamond Push Ups
*Repeat those 3 intervals*

Finisher: 30 seconds each, no rest
29:20 Decline Push Ups
29:50 Push Up Hold (at bottom)
30:20 Single Push Up

Cool Down + Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!