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6-Minute Chest & Triceps Strength Workout

Welcome to my 6-minute chest and triceps strength workout with dumbbells where we do some exercises for chest, some for triceps and some using both muscle groups. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Dumbbells-Light
Dumbbells-Heavy
Gorilla Mat

Before You Begin

Please take time to warm up before this workout. Since it’s a quick, we get right into it. This workout is is made up of 8 unique bilateral dumbbell exercises, some for chest, some for triceps and some combining both. The purpose of the workout is to strength train your upper body pull muscles. I used 10 lb weights.

Workout Video:

Workout Breakdown:

There are 8 exercises in this workout. Each exercise is performed for 35 seconds followed by 10 seconds of rest.

Exercises

  1. Pec Deck
  2. Tricep Kickback
  3. Chest Push Press
  4. Wide Hands-Off Pushup
  5. Overhead Tricep Press
  6. Crossover Chest Fly
  7. Oil Rigger Pushup
  8. Chest Fly with Skull Crusher

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