10 Best Chest And Bicep Workout For Muscle Growth

Want arms that pop and a chest that turns heads — not just at the gym but everywhere you go? Whether you’re chasing size, symmetry, or strength, building an impressive upper body requires the right strategy — and it all starts with smart training.

A strong, well-sculpted upper body begins with mastering your chest and bicep workout. These muscle groups are not just about aesthetics — they’re essential for upper-body strength, posture, and functional movement. The good news? You don’t need fancy equipment or endless hours in the gym to get results.

Whether you're looking to bulk up or tone down, this guide highlights the 10 best chest and bicep workout exercises, complete with clear instructions, expert tips, and nutrition insights — including the role of plant protein in supporting muscle recovery and lean growth. Let’s dive in and build the kind of upper body that not only looks good but performs even better.

Why a Chest And Bicep Workout Is So Effective

Pairing a chest and bicep workout is more than a time-saver — it's backed by exercise science. Studies have found that training non-competing muscle groups (like chest and biceps) in the same session leads to higher total training volume, reduced fatigue, and improved performance compared to training against pairs (e.g., chest and triceps).

This is because push muscles (chest) and pull muscles (biceps) use different motor patterns, allowing each group to recover while the other works. It’s also been shown that higher volume without overlapping fatigue supports greater muscle protein synthesis — essential for growth.

When combined with proper rest, hydration, and plant protein intake, this split supports optimal hypertrophy and recovery — especially for those training 4–5 days a week.

1. Barbell Bench Press

A foundational lift that builds power and mass in the mid-chest.

How to Do It:

• Lie flat on a bench, feet firmly on the floor.

• Grip the bar slightly wider than shoulder-width.

• Unrack the bar and slowly lower it to mid-chest.

• Push the bar back up explosively while keeping your core tight.

• A staple in every chest and bicep workout, the bench press sets the tone for serious strength.

2. Incline Dumbbell Press

Targets the upper chest for that aesthetic "shelf" look.

How to Do It:

• Set a bench at a 30–45° incline.

• Hold a dumbbell in each hand at chest level.

• Press the weights upward until arms are fully extended.

• Lower slowly to feel the stretch.

Pair it with plant based protein powder post-workout to support recovery and lean muscle gain.

3. Dumbbell Flyes

Great for stretching and isolating the chest muscles.

How to Do It:

• Lie flat on a bench with arms extended above chest.

• With a slight bend in your elbows, open your arms wide.

• Lower until you feel a stretch across your chest

• Bring the dumbbells back together with control.

This move enhances the "cut" between your pecs — a critical addition to your chest and bicep workout.

4. Cable Crossover

An isolation exercise that defines and shapes your pecs — perfect for adding depth and finishing detail to your chest.

How to Do It:

• Set the pulleys at chest height.

• Grab the handles and step forward into a split stance for balance.

• Pull the cables together in front of your body in a hugging motion, keeping a slight bend in your elbows.

• Pause and squeeze your chest hard at the center.

• Slowly return to the start position under control.

Add this move toward the end of your chest training for a deep burn and enhanced muscle definition. After high-volume workouts like this, you may need calorie-dense, nutrient-rich foods to support recovery. This is where chia seeds for weight gain can be a great addition — packed with healthy fats and protein, they’re perfect in smoothies or overnight oats post-training.

5. Push-Ups (Bodyweight or Weighted)

A versatile compound movement that builds chest endurance and volume.

How to Do It:

• Begin in a high plank position.

• Lower your body until your chest nearly touches the floor.

• Push back up, keeping elbows at a 45° angle.

Perfect for travelers or anyone looking for PCOS exercise at home, push-ups are highly adaptable.

6. Barbell Curl

A heavy-hitter for building overall bicep thickness and strength.

How to Do It:

• Stand with feet shoulder-width apart, barbell in hand.

• Keep elbows tucked in and curl the bar toward your chest.

• Pause at the top, then lower slowly.

• No chest and bicep workout is complete without this classic biceps mass-builder.

7. Alternating Dumbbell Curl

Ideal for symmetry and peak contraction.

How to Do It:

• Hold a dumbbell in each hand, arms at your sides.

• Curl one dumbbell up, twisting your wrist so your palm faces your shoulder.

• Pause and lower slowly. Repeat with the other arm.

Snacking on dry fruits for weight loss like almonds can help you stay energized without overeating.

8. Preacher Curl

Isolates the biceps and prevents cheating — ideal for controlled hypertrophy.

How to Do It:

• Sit on a preacher bench and grab the bar with an underhand grip.

• Rest your arms on the pad and curl the bar up.

• Slowly lower while keeping tension on your biceps.

If you're taking a pre-workout drink, monitor for pre workout side effects like nausea or jitters.

9. Hammer Curl

Targets the brachialis and forearms, adding density to your arms.

How to Do It:

• Hold dumbbells with palms facing your torso.

• Curl the weights while keeping palms in the same position

• Squeeze at the top, then lower slowly.

An underrated addition to any chest and bicep workout, this move builds thickness and strength.

10. Concentration Curl

Maximizes the bicep peak through strict isolation.

How to Do It:

• Sit on a bench, lean forward, and rest one elbow on the inside of your thigh.

• Curl the dumbbell slowly toward your shoulder.

• Squeeze hard, then lower under control.

• Great for finishing your bicep session with intensity.

Sample 7-Day Chest and Bicep Workout Plan

Nutrition Tips for Muscle Growth

To get the most out of your chest and bicep workout, your nutrition needs to match your effort. Here’s how to fuel right:

• Include vitamin C rich foods in India like guava, amla, and oranges to aid tissue repair and immune health.

• For lean mass gain, include chia seeds for weight gain in your smoothies or overnight oats.

• Post-workout meals should be rich in high-quality protein. Choose the best plant based protein sources like lentils, tofu, and hemp.

• Rotate your plant protein options to avoid taste fatigue and meet different amino acid profiles.

• Between meals, opt for zero calorie snacks like cucumber sticks, lemon water, or roasted foxnuts.

• For gut-friendly options, consume easy to digest Indian food like moong dal khichdi, poha, or upma after workouts.
  

 

Final Thoughts

Combining your chest and bicep workout into a single session is one of the smartest moves you can make — it’s efficient, powerful, and results-driven. This routine doesn’t just build strength; it sculpts a physique that’s strong, defined, and balanced.

So don’t wait — pick up those weights, follow the plan, and fuel your progress with clean nutrition and plant based protein powder when needed. Train hard, eat smart, and watch your chest and biceps transform week after week. Your strongest upper body starts today.

 

Frequently Asked Questions 

1. Can I train chest and biceps together?

Yes, you can train chest and biceps together in the same workout session. This is a smart combination because chest exercises involve pushing movements, while biceps exercises use pulling or curling motions. Since they are non-competing muscle groups, you can train both effectively without fatigue overlap, making it ideal for maximizing strength and muscle growth in a single session.

2. Is chest and bicep a good split?

Chest and bicep is a good training split for building upper-body strength and aesthetics. It allows you to train both pushing (chest) and pulling (biceps) muscles without compromising intensity. This split is time-efficient, supports better recovery, and fits well into most 3–5 day training routines, especially for those focused on muscle hypertrophy and functional performance.

3. Are 5 exercises for chest good?

Yes, 5 exercises for chest are generally sufficient for a complete and effective chest workout. A well-rounded chest routine includes a mix of compound movements like bench presses and push-ups, along with isolation exercises such as flyes and cable crossovers. This combination targets all areas of the chest — upper, mid, and lower — and supports both mass and definition.

4. Is it better to train chest and biceps on the same day?

Training chest and biceps on the same day can be better for some lifters, especially those following an upper-body split or short on time. Since the chest and biceps do not directly interfere with each other’s recovery, this pairing allows you to lift heavy and maintain volume without excessive fatigue. It also frees up other days for legs, back, or active recovery.

5. What is the best body part split?

The best body part split depends on your fitness goals, experience level, and available training days. Popular and effective splits include:

• Push/Pull/Legs – ideal for balanced training across major muscle groups

• Upper/Lower Split – great for 3–4 day programs

• Bro Split (one body part per day) – useful for advanced lifters focused on hypertrophy

• Chest and Bicep Split – excellent for targeting upper-body strength and shape efficiently

Choose a split that aligns with your goals and ensures proper recovery between sessions.