Pump Up Your Chest and Triceps: Home Edition!

Hello Austin queer community! Boost your upper body strength with this fun, targeted workout for your chest and triceps, right from your home! This routine uses minimal equipment and focuses on effective, high-impact exercises. Follow along with Syd as they guide you through each move, ensuring you nail the form and get the best results.

Chest and Triceps Workout: [printable checklist] 

Equipment needed: 
  • Dumbbells (adjustable weight recommended)
  • Bench (optional) or sturdy surface (like your floor!)
  • Exercise mat
Sets and Reps
Bench Press
Lie on a bench, press dumbbells up, and lower slowly.
4 Sets of 8 Reps each
Dumbell Fly
Lie on a bench, extend arms above chest, lower weights out to the sides,
3 Sets of 10 Reps each side
Skull Crushers
Lie on a bench, extend arms straight up, bend elbows to lower weights towards forehead, then extend.
2 Sets of 10 Reps each leg
3-Way Push-Ups
Perform standard, wide-grip, and close-grip push-ups.
3 Sets of 5 Reps each

Why Chest and Triceps together?

We paired chest and triceps in this workout because they naturally complement each other, working together to give you a balanced upper body strength routine. Plus, hitting both muscle groups in one session is a smart way to maximize your time and see faster results.

Important Tips:

  • Ensure proper form to maximize effectiveness and prevent injury.
  • Adjust the weight of the dumbbells according to your strength level.
  • Stay hydrated and take breaks as needed.
  • Consistency is key; incorporate this workout into your routine regularly for the best results.


This routine is general advice and may not be suitable for everyone. Always consult with your physical therapist or physician to tailor the exercises to your specific recovery needs and to get professional guidance on your progress.


Contact Us

At OutWellness ATX, we’re committed to supporting you through every step of your recovery journey. If you have any questions or need personalized advice, don’t hesitate to reach out to our expert team. We’re here to help you achieve a smooth and effective recovery.

Scroll to Top