StrengthChest & Triceps Pump
A 45-minute machine and cable push session for men. The lever standing chest press keeps constant tension without a spotter, single-arm cable flyes on a ball train each side separately, and two triceps angles — reverse-grip pushdowns and alternate extensions — finish the arms.
Chest & Triceps Pump at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 4
- Estimated burn
- ~360 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Chest, Triceps
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Chest & Triceps Pump
- 4 × 12
- 3 × 15
- 4 × 12
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Chest & Triceps Pump
Sets of 12 to 15 with 60 seconds of rest: this is a pump session and the machines are the point. Squeeze one full second at peak contraction on the flyes. If the shoulders pinch on the press, narrow the grip and lower the seat before you lower the weight.
Chest & Triceps Pump — questions
How long does Chest & Triceps Pump take?
About 45 minutes from the first set to the last. The session contains 4 exercises and burns roughly 360 kcal for an average trainee.
What equipment do you need for Chest & Triceps Pump?
Gym machines and cables. The session is built around Lever Standing Chest Press, Cable One Arm Fly On Exercise Ball, Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) and more, and every exercise comes with a demo video in the GymiaFit app.
Is Chest & Triceps Pump suitable for beginners?
Chest & Triceps Pump is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Chest & Triceps Pump work?
Chest, Triceps. 4 exercises, starting with Lever Standing Chest Press, Cable One Arm Fly On Exercise Ball, Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster).
Is Chest & Triceps Pump free?
Yes. Chest & Triceps Pump is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Chest & Triceps Pump into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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