Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. Here are some of the best chest exercises to do just that. Close grip – focuses on the inner chest and triceps. For the cool moves, like the 360 push up (hard version). Wide grip – focuses on the outer chest and shoulders. And by combining explosive exercises with strength exercises you will get there. A good chest and tricep workout routine for strength would be the following exercise with a rep range of 1-5: Bench Press Incline Bench Press; Seated Chest Press; Weighted Dips; Tricep … “A beginner’s chest … Reverse grip – focuses on the upper … If you desperately want huge, defined pecs but your chest is basically concave—or if you’re struggling to get rid of your man-boobs —this chest workout is the perfect starting point. And then decline push … Explode as high as you can. Narrow grip – focuses on the lower chest pecs.