[UPWOD Nº11] The Colossal Chest Workout — Chest & Triceps
*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.
**You can find all of our previous UPWODs here.
It’s CHEST DAY. Similar to Nº1, UPWOD Nº11 is a traditional volume-based chest workout. But instead of working chiefly with barbells, we’re switching things up and working primarily with dumbbells.
Dumbbells are one of the best, and most underrated ways to bang the chest. They promote muscular stability, heightened range of motion, and when exaggerated, an unparalleled SIZZLE across the chest and triceps.
They’re one of the top training tactics to develop explosive movements patterns; and for advanced lifters, a strong way to stimulate chest and triceps differently if you’re used to barbell pressing yourself to death.
Bring the power, lay the wood, and watch the upper body gains stack up.
[UPWOD Nº11] The Colossal Chest Workout —
Chest & Triceps
Bonus info for each exercise:
- 1. [SUPERSET] Incline Dumbbell Chest Press + Incline Dumbbell Flies — set the bench to a 45º angle. SQUEEZE your upper chest at the top of each rep. Do both sets back-to-back.
- 2. [SUPERSET] Dumbbell Chest Press + Dumbbell Flies — for the chest press, lower the dumbbells down to your chest so that your triceps are parallel to the ground. For the flies, keep a slight bend in your arms throughout the movement and SQUEEZE your inner chest at the top.
- 3. Close-Grip Incline Dumbbell Press — set the bench to a 45º angle and hold the dumbbells with a neutral grip. Keep the dumbbells narrow so that they’re always touching and bring them down into your chest. Keep your triceps tucked in tight. Press up through your triceps — they drive the movement.
- 4. Dumbbell Pullovers — lay on top of a bench so that you’re perpendicular. Keep your upper back pressed against the pad and your hips raised. Lower the dumbbell overhead as far back as it can go and press back up through your chest, triceps, and lats.
- 5. Bench DIPSET — Do 7 bench dips and then 7 push ups back-to-back. Immediately do another 6 bench dips + 6 push ups, 5+5, 4+4, etc… until you’ve worked your way down to 1 bench dip + 1 push up. Your goal is to finish the entire circuit as quickly as possible without any rest.
- 6. [SUPERSET] Dumbbell Skull Crushers + 1-Arm Lateral Triceps Extensions — for skull crushers, keep your arms at a 90º angle and lower the dumbbells straight down to the side of your head. For 1-arm lateral triceps extensions, sit up, hold a dumbbell straight overhead, and lower it laterally so that your arm comes behind your head at a 90º angle.
- 7. [BURNOUT] Reverse Triceps Pulldowns — use a flat or EZ bar cable attachment and set it as high as possible. Grab it with an underhand grip, keep your elbows pinned into your torso, and press down with your triceps. SQUEEZE at the bottom. Choose a weight that lets you pump out 15-20 reps.
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
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