Next time you’re working your chest muscles, give this tri-set a go!

Firstly, for those who are unsure of what a tri-set is, it is very similar to a superset but instead of performing two consecutive exercises, 3 exercises are performed. However, whereas a superset can target opposing muscles, a tri-set aims to target the same muscle group for the whole duration of the set.
Tri-sets are great for when you need to mix up your training, perhaps when your gains are becoming stagnant or you just need to get your workout done quicker. This kind of set allows you to really target a certain muscle group with a higher intensity than a normal set would. Therefore, many seasoned professionals utilise tri-sets greatly in hypertrophy training (muscle size). Anyway, enough talk, let’s look at a great chest tri-set!

For this tri-set, we are targeting the chest muscles and our exercises are going to be:

  • Pushups
  • Dumbbell Flyes
  • Dumbbell Chest Press

The tri-set is as follows:

Exercise Reps Rest Notes
Pushups 10 0sec Pushups should should be full range of motion.
Chest Flyes 10 0sec Dumbbell weight should be comfortable for 10-12 reps.
Chest Press AMRAP 120sec As many reps as possible should be performed until fatigue, using the same dumbbells as used for the flyes.


Complete this tri-set at the end of your workout, for 3 rounds and let me know how you get on in the comments below!