Welcome to our "Shocker" Chest and Tricep Workout main page and instruction guide!
This one day weight lifting routine is your ticket to a herculean chest and triceps. Follow the instructions below and instructions on the individual strength training exercises to be most effective in your mission to massive. First, a quick summary:
|Workout Summary:||The Shocker Chest and Tricep Workout|
|Main Goal:||Gain Muscle Mass|
|Days Per Week:||1|
|Workout Type:||Single Muscle Group|
"The Shocker" chest and tricep workout is probably a little different than your standard push routine. How's it different? It seems sacrilegious to create a chest workout without the king of all chest exercises, the barbell bench press, but that's exactly what we did.
Before you leave the page to find a workout that looks exactly like the one you're currently doing, hear us out: A lot of guys can bench press a ton but have comparitively small chests. That's because some people naturally work their pecs more during barbell bench and some press the weight by relying more on their delts and arms.
This workout is designed to focus more on isolating your chest and tricep muscles and removes barbells from the equation. We certainly don't recommend skipping barbell bench long-term, but try this workout as your push routine for a few weeks and put it to the sore chest test.
|Hammer Press or Machine Bench Press||3||8|
|Close Grip Bench Press||3||8|
|One Arm Reverse Grip Tricep Pushdown||3||10|
|Wide Chest Biased Pushups||3||10 per side|
|Dumbbell Incline Bench||2||8-10|
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