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Get Fit Fast with this 20 Minute Chest and Tricep Workout: Effective Exercises for Toned Arms and Upper Body

 

20 Minute Chest and Tricep Workout

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If you want to get fit fast and sculpt your arms and upper body, you don't need to spend hours at the gym.

You can achieve amazing results with just 20 minutes of high-intensity chest and tricep workout at home. In this blog post, I will show you some effective exercises that target your chest and triceps, the two major muscle groups that shape your arms and give you strength and definition.

All you need is a pair of dumbbells and a mat, and you're ready to go!

The chest and tricep workout consists of four exercises that you will perform in a circuit, with minimal rest between each exercise. You will repeat the circuit four times, resting for one minute after each round. This will keep your heart rate up and burn more calories, while also challenging your muscles with different movements. Here are the exercises:

1. Chest Press: Lie on your back on the mat, holding a dumbbell in each hand at chest level. Press the dumbbells up over your chest, extending your arms fully. Lower them back to the starting position and repeat for 15 reps.

2. Tricep Kickback: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your elbows up to your sides, forming a 90-degree angle with your arms. Extend your arms back, squeezing your triceps. Return to the starting position and repeat for 15 reps on each arm.

3. Chest Fly: Lie on your back on the mat, holding a dumbbell in each hand at chest level. Open your arms out to the sides, keeping a slight bend in your elbows. Bring the dumbbells together over your chest, squeezing your chest muscles. Lower them back to the starting position and repeat for 15 reps.

4. Tricep Dip: Sit on the edge of a chair or a bench, placing your hands on either side of your hips. Slide off the chair or bench, supporting your weight with your arms. Bend your elbows and lower your body until your upper arms are parallel to the floor. Push yourself back up to the starting position and repeat for 15 reps.

This chest and tricep workout is simple but effective, and you can do it anywhere, anytime. It will help you get fit fast and tone your arms and upper body in just 20 minutes. Try it today and see the difference for yourself!

Related Articles: Health Fitness Bodybuilding

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