Best 45-Minute Chest and Triceps Split to Blow Up Your Upper Body

The best upper-body exercises—picture bench presses, dips, and cable flyes—often get overlooked for awkward exercises like inverted rows and Spiderman pushups. You know, the exotic exercises that make you look cool to your fitness peers on Instagram? But the truth of the matter is if you want to build mass in your upper body, specifically your chest and tris, it's better to stick to the basics.

Tons of fitness enthusiasts (bodybuilders mostly) think doing isolated movements is the key to gaining muscle mass. However, given that research suggests it takes your body 48 hours for your muscles to fully recover after resistance training, we're making the case for grouping muscles together.

As far as a chest and triceps day goes, most trainers would opt for a barbell bench press, but dumbbells are better for building muscular imbalances and are easier on the joints.

With this workout, both muscle groups will get a nice mix of everything—a big primary move, followed by more focused isolation work, some cables, and bodyweight exercises.

Related: 5 Best Barbell Complexes to Build Raw Power and Strength With One Piece of Equipment

Best 45-Minute Chest and Triceps Workout

Perform reps, sets, and rest as indicated below for the first three weeks.

Protocol for Week 4

Begin using the “rest-pause method” during the final set of each exercise. Complete reps close to failure. Rest 5 to 10 seconds, then complete as many more reps as possible.

Protocol for Week 5

Skullcrushers will be a triple dropset: Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

1. Dumbbell Bench Press

How to Do It

1. Lie back on a flat bench with a dumbbell in each hand.

2. Hold the weights at shoulder level.

3. Then press the weights straight up.

4. That's 1 rep.

5. Performs 5 sets of 8 to 12 reps.

2. Incline Dumbbell Bench Press

How to Do It

1. Set an adjustable bench to a 30°-45° angle and lie back on it with a dumbbell in each hand at shoulder level.

2. Press the weights over your chest.

3. That's 1 rep.

4. Complete 4 sets of 8 to 12 reps.

3. Cable Flye

How to Do It

1. Attach a D-handle to both cable pulley attachments. Grab one in each hand and walk out a few feet so there’s tension in the cables.

2. Keeping elbows up and slightly bent, fists parallel to shoulders, press hands around and forward to meet each other, like you’re hugging a tree.

3. Reverse for 1 rep.

4. Perform 4 sets of 8 to 12 reps.

4. Dip

How to Do It

1. Keeping your arms straight, hold your body up on two parallel bars that are a little wider than shoulder-width apart.

2. Descend until your chest is roughly in line with your hands, then push back up to the starting position, locking out your elbows.

3. Descend while keeping your torso slightly horizontal to the ground, which emphasizes the chest muscles over your triceps.

4. Complete 3 sets to failure.

Related: The Absolute Best Workout Routine for Men, According to Science

5. Pushup

How to Do It

1. Get into a pushup position with hands under your shoulders.

2. Your entire body should be straight and your core braced.

3. Lower your body, keeping your elbows tucked near your torso and your head neutral, until your chest is almost touching the floor.

4. Fire your chest and triceps and raise your body back to the pushup position.

5. Perform 3 sets to failure.

6. EZ-Bar Skullcrusher

How to Do It

1. Lie on a bench with a straight barbell or EZ bar on your lap. Place hands shoulder-width apart on the bar with palms facing down and wrists straight.

2. Raise the bar above your collarbone.

3. While keeping your shoulders stable, slowly bend at the elbows, bringing the weight down just past your head. Keep the elbows pointing straight ahead as you lower the weight. Hold for a count of two.

4. Straighten your elbows, pushing the weight back to the overhead starting position. Be sure to keep your arms perpendicular to your body and only extend your elbows.

5. Complete 4 sets of 8 to 12 reps.

7. Cable Pushdown

How to Do It

1. Attach a rope handle to the top pulley of a cable station and hold an end in each hand with elbows flexed.

2. Allow your elbows to drift forward a bit as you extend them and then let them drift backward as you lower the weight.

3. Perform 3 sets of 8 to 12 reps.

8. Tate Press

How to Do It

1. Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest, and palms facing your feet.

2. Point your elbows out and bend them to lower the weights almost to your chest, so they make L shapes.

3. Extend your elbows.

4. Complete 3 sets of 8 to 12 reps.

9. Medicine Ball Pushups

1. Start in plank position, with toes on the edge of a bench or box, and hands on top of medicine ball.

2. Keeping core tight and neck neutral, lower your chest toward the ball as far as possible, or until elbows reach 90 degrees.

3. Press up to return to start.

4. Repeat.

5. Do 8 to 12 reps, resting 30 to 45 seconds between sets.