Quick Chest and Triceps Workout Routine at Home

Here is a great chest and triceps workout you can do anywhere using just the minimum amount of equipment. The best part is that this workout will only take 15 to 20 minutes but will stimulate your chest and triceps enough to help them grow and get bigger fast. This is an advanced workout so don’t feel discourage if you can’t do all the exercises or the full workouts the first time around. Just try and improve with each workout and you will soon have fully developed pecs and arms that will make your friends envious!

Let quickly look at the workout structure and then we will also go through each exercise so you know exactly how to use this quick and portable workout routine to get results fast!

Workout Structure:

• Medicine Ball Push-Up x 30 sec

Rest x 30 sec

• Crocodile Push-up x 30 sec

Rest x 30 sec

• Plyometric Step Push-up x 30 sec

Rest x 30 sec

(repeat the full circuit 3 to 4 times)

The proper techniques and instructional photos for these specific exercises are included below so you can safely and effectively do this quick workout routine in the convenience of your own home:

Medicine Ball Push-Up
Grab a medicine all and get yourself in a normal push-up position. Place one hand on the medicine ball and then other on the floor. Now perform a normal push-up and as you come up walk over to the other side and perform another pushup. Continue this for 30 seconds.

Crocodile Push-Up
Start a staggered push-up position with one hand forward and one hand lower down next to you waste. Now perform a push-up and then switch your hands around and perform another push-up. Continue this for 30 seconds.

Plyometric Step Push-Up
Grab a step or a medicine ball and place it right underneath your chest. Now place your hand on both sides of the step and do a normal push-up. Explode up and jump from the ground onto the step and do a close grip push-up before returning to the starting position. Continue for 30 seconds.

Workout Video
We have also included an instructional video below so you can see exactly how to perform these exercises to fully maximize your chest and triceps development.

By Peter Carvell