The Only Chest and Bicep Workout You Need! – Get Big and Strong

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Chest Workouts and Big Chest

Table of Contents

 

Are you looking to ramp up your chest and bicep game? Have you wondered how to add mass, size and strength to your chest and bicep workouts?

 

Well, you have come to the right place!

 

Your chest and biceps are the two muscle groups that will show people that you have paid your dues in the gym and are serious about muscle building.

 

But you want to ensure you remain on the muscle-gaining trajectory, so switching things up with your workouts is critical!

 

But let’s also not forget just how vital the chest and biceps are, right? Your chest will be used in nearly all exercises that require you to push the weight away, and your biceps will be vital in pulling things towards you!

 

So always expect your chest and biceps to help your shoulders and triceps develop!

 

In this article, I want to explain why you need to train your chest and biceps together, how to do it for maximum gain and what exercises you need to add to your workouts.

 

The goal will be to take your muscle mass to the next level so your upper body will explode in strength and size.

 

Why Focus on Chest and Biceps?

My 20 years of experience have allowed me to consolidate the WHY as follows:

 

  • Aesthetics: Let’s be honest; having a well-defined chest and biceps is a desired look for many people. Targeting these muscle groups can help create a more defined and muscular upper body.

 

  • Functional movements: The chest and biceps play essential roles in everyday movements, such as pushing, pulling, and lifting. You can improve overall upper body strength and functionality by targeting these muscles together.

 

  • Time efficiency: Combining chest and bicep exercises into one workout routine can be a time-efficient way to get a full upper-body workout. Instead of targeting each muscle group separately, you can work both in one session, which is ideal for those with limited time.

 

  • Balanced workout: Working out the chest and biceps together can provide a balanced upper body workout, as both muscle groups are often used in conjunction.

 

  • Compound exercises: Many chest and bicep exercises are compound movements that simultaneously work for multiple muscle groups. This not only helps with efficiency but also improves overall strength and coordination.

 

 

Focusing on the chest and biceps can provide aesthetic and functional benefits, save time, provide a balanced workout, and allow for compound movements that simultaneously work for multiple muscle groups.

 

Incorporating critical exercises for these muscle groups into your workout routine can help you build strength and size in these desired areas.

Huge biceps and big upper chest from workouts

Recommended Read: >>> Your Ultimate Chest Training Guide <<<

Can You Train Your Chest and Biceps Together?

Yes, you can train your chest and biceps together. Pairing muscle groups together is a common occurrence across many gyms. But ensuring you pair the right muscle groups together requires understanding how they complement and work together.

 

I want to list the most common reasons why you should (and can) train the chest and biceps in one workout :

 

  • Time Efficiency: Combining chest and bicep exercises into one workout routine efficiently targets both muscle groups, saving time for other activities.

 

  • Balanced Workout: Working out the chest and biceps together provides a balanced upper body workout, as both muscle groups are often used in conjunction.

 

  • Compound Exercises: Many chest and bicep exercises are compound movements that simultaneously work for multiple muscle groups, improving overall strength and coordination.

 

  • Proper Form: By combining chest and bicep exercises, you can ensure that you perform exercises with proper form and technique, reducing the risk of injury.

 

  • Varied Exercises: Targeting chest and biceps together allows for various exercises to be included in your workout routine, helping to prevent plateaus and keeping your workouts challenging.

 

  • It is important to note that focusing solely on the chest and biceps may not provide a well-rounded workout routine. To achieve overall upper body strength and functionality, it is essential to incorporate exercises that target other muscle groups, such as the back, shoulders, and triceps.

 

So to recap, training the chest and biceps together effectively and efficiently targets these muscle groups. Incorporating various exercises with proper form and technique can help build strength and size in these desired areas.

Recommended Read: >>> Workout For Skinny Guys At Home Without Equipment <<<

Should Your Chest and Bicep Workouts Be Supersets?

Whether or not to do chest and bicep workouts as supersets depends on your training experience and goals.

 

If you are new to training splits then I strongly recommend you begin with  the training program that is outlined later in thsi article. 

 

Here are some pros and cons to consider:

 

Pros of doing chest and bicep workouts as supersets:

 

  • Increased efficiency: Supersets involve performing two exercises back-to-back without rest, which can save time and increase workout efficiency.

 

  • Improved muscle pump: Doing supersets can increase blood flow to the targeted muscles, resulting in a greater muscle pump.

 

  • Added intensity: Supersets can increase the intensity of the workout, leading to greater muscle activation and potentially greater gains in strength and size.

 

 

Cons of doing chest and bicep workouts as supersets:

 

  • Decreased strength: Supersets can lead to decreased strength and performance as you may not be able to lift as heavy due to fatigue.

 

  • Increased risk of injury: Performing exercises back-to-back without rest can increase the risk of injury, especially if proper form is not maintained.

 

  • Reduced focus: When doing supersets, it can be easy to lose focus and rush through the exercises, compromising form and technique.

 

Superset trainng styles are an excellent intensity training technique and should be used in shorter phases (4 to 6 weeks).

 

Recommended Read: >>> Dips at home – Your Guide <<<

Key Exercises for Chest and Biceps Workouts

I want you to focus on the significant compound movements across all your workouts, including the chest and biceps.

 

This will get you the most significant gains in size and strength, keep you motivated (and give you a reason to buy more clothes!)

 

Let’s now look at the pool of compound exercises that we can build a workout from

Recommended Read: >>> 15 Compound Back Exercises For A Big Back <<<

Chest Exercises To Add In Chest and Bicep Workout

Exercise

Sets

Reps

How to do it

Barbell Bench Press

3-4 sets

6-8 reps

Lie on a bench with a barbell, lower the bar to your chest and push it back up using your chest and arm muscles.

Incline Barbell Bench Press

3-4 sets

8-10 reps

Lie on an incline bench with a barbell, lower the bar to your upper chest and push it back up using your chest and arm muscles.

Dumbbell Bench Press

3-4 sets

8-10 reps

Lie on a bench with dumbbells, lower the dumbbells to your chest and push them back up using your chest and arm muscles.

Push-Ups

2-3 sets

10-12 reps

Place your hands shoulder-width apart on the ground, lower your body and push back up using your chest, shoulders, and triceps muscles.

Cable Crossover

2-3 sets

10-12 reps

Stand between two cable machines with the cables set high, pull the cables down and across your chest, squeezing your chest muscles at the end of the movement.

Incline Dumbbell Flyes

2-3 sets

10-12 reps

Lie on an incline bench with dumbbells, extend your arms out to the side and bring them together in front of your chest, squeezing your chest muscles at the end of the movement.

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Bicep Exercises To Add In Chest and Bicep Workout

Exercise

Sets

Reps

How to do it

Standing Barbell Curl

3-4 sets

6-8 reps

Stand with a barbell, and curl the bar towards your shoulders using your biceps muscles.

Dumbbell Hammer Curl

3-4 sets

8-10 reps

Stand with dumbbells, and curl the weights with your palms facing inwards to target your biceps and forearms.

Chin-Ups

2-3 sets

10-12 reps

Grip a pull-up bar with your palms facing towards you, and pull your body up until your chin is above the bar using your biceps and upper back muscles.

Preacher Curl

2-3 sets

10-12 reps

Sit on a preacher bench with a barbell or dumbbell, and curl the weight towards your shoulders, targeting your biceps muscles.

Cable Bicep Curl

2-3 sets

10-12 reps

Stand with cables, and curl the cables up towards your shoulders, targeting your biceps muscles with constant tension.

Close-Grip Pull-Ups

2-3 sets

10-12 reps

Grip a pull-up bar with your palms facing towards you, and pull your body up with your hands close together, targeting your biceps and upper back muscles.

5 Important Training Tips For Chest and Bicep Training

  • Keep the rep ranges from 8 to 12 reps

 

  • When you hit the upper rep range add more weight to the next workout

 

  • Stick to the progressive overload principle

 

  • Dont do more then 12 sets as a maximum for each bodypart per week

 

  • Follow the training program for 12 weeks

 

Recommended Read: >>> Your Ultimate Arm Training Guide <<<

The Ultimate Chest and Bicep Workout Routine

I want to show you a workout routine for the chest and biceps that has given my clients significant size and strength over the past 20 years.

 

I have seen my trainees gain over 1 inch to biceps in as little as 12 weeks and seen strength and size gains in chest muscles equalling 1.5 inches to the chest and 15% strength gains in the bench press and dumbell bench presses.

 

Here is a chest and bicep workout routine that will pack on upper body size and strength:

Exercise

Sets

Reps

Training Tips

Barbell Bench Press

(Chest)

3 Sets

6-8 reps

Keep your back flat on the bench, and your feet planted firmly on the ground for stability. Lower the bar slowly and press it up explosively for maximum muscle activation.

Incline Barbell Bench Press

(Chest)

3 Sets

8-10 reps

Adjust the incline of the bench to target different areas of your chest. Focus on keeping your shoulder blades squeezed together for proper form.

Push-Ups

(Chest)

3 Sets

8-10 reps

Keep your core tight, and your body straighten throughout the movement. Experiment with different hand placements to target different areas of your chest.

Cable Crossover

(Chest)

3 Sets

10-12 reps

Focus on squeezing your chest muscles together at the end of each rep. Keep your elbows slightly bent and your shoulders down and back throughout the movement.

Standing Barbell Curl 

(Biceps)

3 Sets

6-8 reps

Keep your elbows at your sides and your wrists straight for proper form. Avoid swinging the weight and use a controlled, slow tempo.

Dumbbell Hammer Curl 

(Biceps)

3 Sets

8-10 reps

Keep your elbows close to your sides and wrists straight throughout the movement. Experiment with different grip positions to target different areas of your biceps.

Preacher Curl

(Biceps)

3 Sets

8-10 reps

Keep your elbows planted on the preacher’s bench and your shoulders down and back. Avoid swinging the weight and use a slow, controlled tempo.

Chin-Ups 

(Biceps)

3 Sets

8-10 reps

Focus on pulling your body up with your biceps and upper back muscles. Keep your core tight and your shoulders down and back.

 

Recommended Read: >>> Do Pushups Work Biceps? The Jaw-Dropping Answer You’ve Been Waiting For <<<

5 Things To Avoid When Training Chest and Biceps Together

I want you to benefit quickly from training your chest and biceps together. To do that, I will share the key takeaways I have learnt over the past 20 years:

 

  • Overtraining: It’s easy to get carried away and do too much volume in the gym. Listen to your body, monitor your progress and always adapt the training based on how you feel and what you see. It will keep you injury free whilst growing. For the Chest, I do not recommend more than 12 sets of 8 to 12 reps per week; for the biceps, I do not recommend more than ten sets of 8 to 12 reps per week.

 

  • Poor form: Understanding how to perform the exercise through its entire range of motion will deliver you the best results from any exercise. Spend time learning the exercise and add more reps and weight once you have mastered it.

 

  • Neglecting other muscle groups: Your body works best when it grows together and facilitates connected muscle groups. So training your back, shoulders, and triceps will help your chest and biceps grow. Put in the same level of intensity and focus on all body parts.

 

  • Too much isolation work: I want you always to prioritize compound exercises over isolation ones. Compound movements train multiple muscle groups and so will increase size and strength across the body. Isolation movements target the muscle group only, so they are suitable to be added towards the end of the body part workout.

 

  • Neglecting rest and recovery: Rest and recovery are crucial for muscle growth and preventing injury. Allowing adequate rest time between workouts and incorporating proper recovery strategies, such as stretching and foam rolling, is essential.

 

Chest and Bicep Muscles - Workouts

Recommended Read: >>> Your Ultimate Muscle Building Guide <<<

5 Other Muscle Groups You Can Train Together

Chest and biceps aren’t the only muscle groups you can pair in workouts. You can construct your workout routine or split it to include other muscle groups:

 

  • Back and triceps: The back and triceps work together during exercises like rows and pull-ups, making them a great combination to train together. By incorporating exercises that target both muscle groups, you can improve overall upper body strength and functionality.

 

  • Legs and core: The legs and core work together to provide a strong foundation for movement and stability. Squats, lunges, and planks can provide an effective lower-body and core workout.

 

  • Chest and triceps: While the chest and biceps are often targeted together, the chest and triceps work together during exercises like push-ups and chest presses. Incorporating tricep exercises like dips or skull crushers can provide a complete chest and triceps workout.

 

  • Shoulders and traps: The shoulders and traps strengthen upper body posture. Incorporating exercises like overhead presses and shrugs can provide a well-rounded shoulder and trap workout.

 

  • Whole body: Incorporating full-body workouts that target multiple muscle groups can provide an efficient and practical approach to strength training. Exercises like burpees, jump squats, and kettlebell swings can simultaneously provide a challenging full-body workout targeting multiple muscle groups.

 

To recap, incorporating other muscle groups into your workout routine can provide a more well-rounded approach to strength training. Targeting multiple muscle groups in the same workout can improve overall strength and functionality while preventing muscle imbalances and poor posture.

Recommended Read: >>> Does Bench Press Workout Biceps? <<<

FAQs On Training Chest and Biceps

Before starting the chest and bicep workout routine, what are some good warm-up exercises?

Before starting any workout routine, it’s important to properly warm up the body to prevent injury and prepare the muscles for exercise. Here are some excellent warm-up exercises to do before starting a chest and bicep workout routine:

 

  1. Cardiovascular exercise: Performing light cardiovascular exercises such as jogging, cycling or rowing for 5-10 minutes can help increase blood flow and elevate your heart rate, preparing your body for the workout.

  2. Dynamic stretches: Dynamic stretches can help improve flexibility and mobility and prepare the muscles for the upcoming workout. Some dynamic stretches that can be performed include arm circles, shoulder rotations, and lunges.

  3. Lightweight sets: Performing a few light sets with lighter weights before starting the workout can help activate the chest and bicep muscles, preparing them for the upcoming workout.

  4. Resistance band exercises: Using resistance bands for exercises such as pull-parts and rows can help activate the muscles in the upper body and prepare them for the upcoming workout.

  5. Foam rolling: Using a foam roller to massage and release tension in the upper body muscles can help increase blood flow and improve the range of motion, reducing the risk of injury.

 

Recommended Read: >>> The 7 Best Dumbbell Push Ups Exercises You Should Do <<<

Can I do this workout routine if I am a beginner?

You can perform this chest workout and biceps workout regardless of being a beginner or advanced. The things that may change would be weight, intensity and recoverability. But as long as you perform the exercises with the correct form, monitor your progress and adapt accordingly, you will be fine.

How often should I perform this workout routine?

You should aim to perform the workout routines once per week and monitor the progress and how the body has adapted.

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Can I still do cardio exercises while focusing on building chest and bicep muscles?

I recommend always performing cardio exercises as part of your fitness regime. It is suitable for the body, helps the muscles recover and can help burn body fat. Just remember not to do it over. 3 or 4 sessions of 30 mins treadmill or incline walking are more than enough.

Can I still see results if I don't have access to a gym and weights?

You can perform bodyweight exercises to train chest and biceps at home. Exercises such as pushups, chin-ups, and close grip pull-ups are all excellent movements to help grow your chest and biceps.

Recommended Read: >>> 10 Best Short Head Biceps Exercises For Massive Upper Arms <<<

How long will it take to see results from this workout routine?

The chest and bicep routine outlined in this article will yield results in as little as four weeks, but recommended that you follow it for 12 weeks and then adapt and change based on the results you witness.

Recommended Read: >>> How To Get Abs Fast For 12-Year-Olds? Is Heavy Workout Okay For Kids? <<<

What is a good way to increase bicep width?

If you’re aiming for a greater bicep width, it’s crucial to include a variety of exercises in your routine. The best way to increase biceps width is often through exercises that target different parts of your biceps, and consistently increasing your weight or repetitions over time.

Can the bench press exercise work out my biceps?

While primarily a chest exercise, the bench press does involve the biceps to a certain extent. However, the engagement of the biceps is limited compared to other exercises. For more information, visit our post on “Does Bench Press Workout Biceps“.

Recommended Read: >>> The Optimal “Push Pull Legs” PPL Workout Routine For Growth <<<

Can I train my biceps and triceps on the same day?

Absolutely, it’s not only possible but also beneficial for those who want a comprehensive arm workout. You can read more about it in our article on bicep and tricep same day workouts.

What are some effective bicep exercises with dumbbells?

Dumbbells are incredibly versatile and can be used for a variety of bicep exercises, such as hammer curls and seated alternating curls. For more details and examples, check our guide on bicep exercises with dumbbells.

How should I warm up before a bicep workout?

Warming up before any workout is crucial. This can include light cardio or specific warm-up exercises for your biceps. For detailed instructions, refer to our article on bicep warm up routines.

What are some recommended workouts for beginners?

For beginners, it’s recommended to start with lower weights and simpler exercises. Our guide on bicep workouts for beginners offers a comprehensive overview to help you get started.

Can I do bicep workouts at home?

Absolutely! There are many effective bicep workouts at home that you can do with minimal equipment, such as dumbbells or resistance bands.

Recommended Read: >>> Mastering Tricep Workouts with Dumbbells: A Comprehensive Guide to Strengthen Your Arms <<<

What is a good quick bicep workout with dumbbells?

If you’re short on time, a 5 minute dumbbell bicep workout can be a great way to effectively target your biceps.

Are there any specific exercises to target the lower biceps?

Yes, certain exercises can help you target the lower part of your biceps. Consider checking out our guide on lower bicep workout for more details.

Can I incorporate barbell exercises into my chest and bicep workout routine?

Absolutely! Barbell exercises are a fantastic way to add variety and intensity to your chest and bicep workout. For a range of effective chest workouts with a barbell, I recommend this comprehensive guide. It provides a selection of exercises that can help you build both size and strength. Remember, the key to getting big and strong isn’t just about the exercises you do, but also how you do them. So, don’t hesitate to incorporate these barbell workouts into your routine.

Big biceps from workouts

Recommended Read: >>> The 17 Ultimate Cable Chest Exercises <<<

Closing Thoughts On Chest and Bicep Workouts

I hope this article has given you the information and reason to train your chest and biceps together. If I were to highlight four key points that I’d like you to remember, they would be

 

  • Perform the workouts once per week, and don’t do more than the volume suggested

 

  • Be open to changing the exercise order up. If you feel things are slowing down, ramp them back up with rep ranges, changing in tempo, order of exercise and intensity

 

  • Master the exercises and always perform them through their entire range of motion

 

  • Log all your workouts and be open to changing things based on how you feel and what you observe.

 

(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)

Bicep and chest muscles from supersets workouts

Recommended Read: >>> The Ultimate Guide to Wide Grip Barbell Curls for Mass Building <<<

References

  • Eur J Sport Sci. 2021 Feb;21(2):149-157. What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis.

 

  • J Hum Kinet. 2022 Jan; 81: 199–210. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy.

 

  • João Pedro Nunes, Jozo Grgic, Paolo M. Cunha, Alex S. Ribeiro, Brad J. Schoenfeld, Belmiro F. de Salles & Edilson S. Cyrino (2021) What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis, European Journal of Sport Science, 21:2, 149-157, DOI: 10.1080/17461391.2020.1733672

 

  • Grgic, J., Schoenfeld, B.J., Skrepnik, M. et al. Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. Sports Med 48, 137–151 (2018). https://doi.org/10.1007/s40279-017-0788-x

 

  • Int J Exerc Sci. 2020; 13(6): 859–872. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men.

 

  • Journal of Exercise Science & Fitness, Volume 15, Issue 1, June 2017, Pages 37-42. Low-load bench press and push-up induce similar muscle hypertrophy and strength gain.

 

Recommended Read: >>> Bent Over Cable RowHow To Do Them Properly! <<<

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