CHEST AND TRICEPS WORKOUT (AT HOME)

Here’s a simple yet effective chest and triceps workout that you can do at the gym or at home using basic equipment:

Chest Workout:

1. Push-Ups: Start with push-ups, which are great for targeting your chest, shoulders, and arms. Do 3 sets of 10-15 repetitions. If regular push-ups are too challenging, you can do knee push-ups or use an elevated surface, like a bench, to make it easier.
2. Dumbbell Bench Press: Lie on a flat bench and hold a dumbbell in each hand at shoulder level. Push the dumbbells up until your arms are fully extended, and then slowly lower them back down. Do 3 sets of 8-12 repetitions.
3. Dumbbell Flyes: Lie on a flat bench with a dumbbell in each hand. Start with your arms extended out to the sides and slightly bent at the elbows. Lower the dumbbells in an arc motion until you feel a stretch in your chest, and then bring them back up to the starting position. Do 3 sets of 10-12 repetitions.

Triceps Workout:

1. Dips: Find parallel bars or use the edge of a sturdy chair or bench. Lower your body by bending your elbows until they are at a 90-degree angle, then push yourself back up. Do 3 sets of 8-12 repetitions. If this exercise is too challenging, you can bend your knees to reduce the resistance.
2. Overhead Dumbbell Extensions: Stand or sit on a bench with your back straight. Hold a dumbbell with both hands and raise it overhead. Lower the dumbbell behind your head by bending your elbows, and then extend your arms back up. Do 3 sets of 10-12 repetitions.
3. Pushdowns (with resistance band or cable machine): Attach a resistance band or use a cable machine with a straight bar attachment. Stand with your feet shoulder-width apart and your elbows close to your body. Push the bar or resistance band down until your arms are fully extended, and then slowly release it back up. Do 3 sets of 12-15 repetitions.

Remember to warm up before starting the workout and cool down afterward. Also, focus on maintaining proper form and breathing throughout each exercise. If you are new to working out or have any medical conditions, it’s a good idea to consult a fitness professional or healthcare provider before starting a new exercise routine.