This free chest and triceps workout is designed to help you build serious upper-body muscle using only dumbbells and calisthenics. Targeting your chest, triceps, abs, and forearms, this balanced routine ensures every key muscle group gets the attention it deserves. Follow along and start building real strength and definition today.

Chest

  1. Dumbbell Bench Press
    • 3 sets of 8-12 reps
  2. Push-Ups
    • 3 sets of 15-20 reps
  3. Dumbbell Flyes
    • 3 sets of 10-15 reps
  4. Incline Push-Ups
    • 3 sets of 12-15 reps

Triceps

  1. Dumbbell Tricep Extensions
    • 3 sets of 10-12 reps
  2. Tricep Dips (using a bench or chair)
    • 3 sets of 10-15 reps
  3. Dumbbell Kickbacks
    • 3 sets of 12-15 reps
  4. Close-Grip Push-Ups
    • 3 sets of 10-12 reps

Abs

  1. Dumbbell or Medicine Ball Sidewinders
    • 3 sets of 20 reps (10 each side)
  2. Leg Raises
    • 3 sets of 15 reps
  3. Dumbbell Sit-Ups
    • 3 sets of 12-15 reps
  4. Plank
    • 3 sets of 1 minute

Forearms

  1. Dumbbell Wrist Curls
    • 3 sets of 15 reps
  2. Reverse Wrist Curls
    • 3 sets of 15 reps
  3. Farmer’s Walk (holding dumbbells)
    • 3 sets of 1 minute
  4. Towel Hang (hang from a bar with a towel)
    • 3 sets of 30 seconds

Tips for Success

  • Warm-Up: Always start with a 5-10-minute warm-up to prepare your muscles.
  • Form: Focus on maintaining proper form to prevent injuries.
  •  Take 60-90 seconds rest between sets.
  • Progression: Gradually increase the weight or reps as you get stronger.

Adjust the number of sets and reps based on your fitness level.

Medical Disclaimer: This article is for educational and informational purposes only and does not constitute medical advice. Always consult a physician or certified fitness professional before beginning a new exercise program, especially if you have pre-existing conditions.

Move fast, stay strong, go far

— The hybrid body is built for anything!