[Workout Wednesday] 10-Minute Chest & Triceps Strength Workout

Check out this quick toning workout to build chest & triceps strength in minutes…

If you’ve been looking for a quick, powerful upper-body session that fits into even the busiest day, this new workout from Fitness Blender is absolutely worth adding to your routine! It’s only 10 minutes long, but don’t let the short length fool you—your chest and triceps will feel every second in the best possible way.

This routine is designed to deliver maximum strength work in minimal time, making it perfect as a standalone workout, a finisher after a longer session, or a quick reset when you want to move your body without committing to a full workout.

Equipment Needed

• Light to medium dumbbells

• A mat (optional)

The video starts with a brief warm-up—simple, functional movements like arm circles, chest openers, and shoulder rolls to prep the muscles and joints. Once you’re warm, you move straight into the strength blocks, which rotate through three exercises each. Every block hits the chest and triceps from a slightly different angle to keep the workout dynamic and balanced.

Format & Structure

• 40 seconds work, 20 seconds rest

• 30 seconds work, 20 seconds rest

• 20 seconds work, 20 seconds rest

Across these three intervals, you cycle through presses, flys, extensions, kickbacks, and a few push-up variations that give your upper body a deep challenge in a short amount of time. The pacing keeps things interesting—longer work rounds at the start of each block let you really push into the movement, while the shorter rounds at the end bring the intensity without dragging on.

One of the great things about Fitness Blender workouts is how approachable they are for every fitness level. You can easily modify push-ups by dropping to your knees or elevating your hands, choose lighter dumbbells if you’re new to strength training, or increase weight if you’re ready for more challenge. Everything is follow-along and clearly cued.

By the final push-up set, you’ll feel that satisfying burn that reminds you you’ve put in the work—without spending half your day doing it!

Tips for Getting the Most Out of This Workout

• Start with weights that feel manageable but still make the last 10 seconds of each interval challenging

• Focus on slow, controlled movements to really activate the chest and triceps

• Don’t rush the push-ups—quality matters far more than speed

• Modify as needed to protect wrists or shoulders

• Use this session as a finisher after cardio or leg day when you want a balanced training week

This is the kind of workout that’s easy to keep in your rotation. It’s quick. It’s effective. And it leaves you feeling strong, accomplished, and ready to take on the rest of your day!

You can check out the full video below – or for more details and cues, check out Fitness Blender’s full write-up here.