Fitness freaks, are you craving a chest, shoulder, and tricep routine that will chisel your upper body and leave you looking (and feeling!) powerful? You've come to the right place!
Building a strong upper body isn't just about aesthetics (although that sculpted physique is definitely a perk!). A well-developed chest, shoulders, and triceps can improve your posture, boost your athletic performance, and even help with everyday tasks. Plus, a strong upper body can help prevent injuries and make you feel more confident overall.
But with so many chest shoulder tricep exercises out there, where do you even begin? Don't worry; we've got you covered! In this guide, we will explore eight best chest, shoulders, and triceps workout routine exercises that will target all the right muscles and help you achieve your fitness goals, whether you're a seasoned gym rat or a complete beginner when it comes to chest, shoulder triceps workout for beginners. Let’s start building that amazing, strong, powerful upper body!
Table Of Contents
1. 8 Best Chest Shoulders And Triceps Workout
2. Can I Train Chest Triceps And Shoulders Together?
3. Should I Do the Chest, Shoulders Or Triceps First?
4. Expert Advice
5. The Final Say
6. FAQs
7. References
8 Best Chest Shoulders And Triceps Workout Regime Exercises
Following are the 8 best exercises for chest, shoulder and triceps:
1. Barbell Bench Press
It is an excellent compound exercise for the triceps, shoulders, and chest that increases upper body strength, power, and endurance. It is the perfect choice if your target is to build more muscle mass and enhance your posture.
How to do this chest, shoulders and triceps workout?
- Rest on a level bench and raise a barbell to your chest.
- Now, grasp the dumbbell with your hands slightly wider than shoulder width and pull the dumbbell up.
- Lower the barbell in a controlled motion toward your chest.
- Pause briefly before moving the barbell back to the starting position.
2. Lateral Raise
According to a study, lateral raises are a fantastic way to strengthen, tone and increase the size of the shoulder muscles. It helps improve posture by strengthening and toning the muscles in the upper body. In addition, it can help you improve your overall strength, balance and coordination by using your core muscles for stabilisation during movement.
How to do this chest, shoulders and triceps workout?
- Stand straight with feet apart and shoulder-width apart and arms at your sides.
- Then, hold a pair of hexagonal dumbbells in each hand.
- Begin the exercise by raising your arms to the sides until they parallel the floor. With your palms toward the ground, maintain a slight bend in your elbows.
- Return the dumbbells to their initial position by lowering them gradually.
3. Triceps Cable Rope Pushdown
Triceps presses are an effective muscle-toning workout that helps build strength, increase size, and improve triceps muscle tone.
How to do this chest, shoulders and triceps workout?
- Attach the rope to the cable machine and stand in front of it with your arms outstretched.
- From there, pull the rope down to your thighs while keeping your hands close to your body.
- Return the rope attachment to the starting position before the next repetition.
4. Dips
Dips are a great way to tone and develop your triceps, shoulders and chest. The primary benefit of dips is increased strength and muscle growth. Doing multiple sets of dips also allows you to target different parts of the muscles, which is beneficial for overall development. Dips not only improve posture and balance, they also improve cardiovascular fitness.
How to do this chest, shoulders and triceps workout?
- Stand between the poles of the dive station.
- Place your hands on the bars shoulder-width apart and lift yourself off the ground.
- Bend your elbows to lower your body until your arms are at a 90-degree angle.
- Pause briefly, then push back up until your arms are fully extended.
5. Incline Dumbbell Press
Incline Dumbbell Press shapes and strengthens the chest, shoulders, and triceps. This powerful compound exercise focuses on the strength and stability of all three muscle groups. When done correctly, it can help improve posture, balance, and overall shoulder health.
How to do this chest, shoulders and triceps workout?
- Lie on an incline bench with your feet on the floor. With your arms completely extended and your palms facing forward, hold the dumbbells directly above your chest.
- Keep your core tight and your back pressed into the bench.
- From there, slowly lower the weight to your chest, keeping your elbows close to your body.
- Once you reach the bottom, push the dumbbells up with explosive force.
6. Cable Pec Fly
The cable pec fly is an ideal exercise for increasing strength and promoting balance and stability. It keeps the body under control throughout the movement and targets the chest and shoulder muscles.
How to do this chest, shoulders and triceps workout?
- Start by attaching one handle to the pulley of the cable machine.
- Place the cable handles on the outside of your shoulders, then hold the handle with your hands.
- Step forward a few feet from the machine to keep the cable taut.
- Keep your chest up and bend your arms slightly. Pull the cable across your body to the centre line, then pull your chest in hard.
- Slowly return them to the starting position before performing the next repetition.
7. Arnold Press
The Arnold Press is a fantastic exercise for anyone looking to build shoulder and tricep muscles. It also helps engage core muscles and can help improve stability, balance and posture.
How to do this chest, shoulders and triceps workout?
- Hold a pair of dumbbells and sit on a bench or stand with your feet shoulder-width apart.
- Begin by moving the dumbbells in front of your shoulders and palms facing you.
- Proceed to elevate the weights until your arms reach their maximum length.
- At the peak of the press, turn your arms so that your palms are facing away from you while you press the weights higher.
- Reverse the movement, rotating your arms and lowering the weight back to the starting position.
8. Close-Grip Bench Press
The narrow-grip bench press allows for more efficient training while simultaneously stimulating muscle growth in all these muscle groups. Additionally, it helps improve shoulder blade stability and mobility and strengthens the chest muscles. So it's a great way to develop strength, improve muscular endurance and build muscle mass in the triceps, shoulders and chest.
How to do this chest, shoulders and triceps workout?
- Lie on an adjustable bench with your feet flat on the floor, then press your head and shoulders into the bench.
- Grip the barbell tightly, keeping your wrists in line with your forearms.
- Now, lift the dumbbell and place it above your chest. Slowly lower the barbell to your chest, keeping your elbows at your sides.
- Push the barbell up and away from your chest, extending your arms. Then, lower the barbell back to your chest again and repeat the movement.
Also Read: Best Workout Routine For Chest: Exercises & Tips For Chest Day!
Can I Train Chest Triceps And Shoulders Together?
Yes, you can train your chest, shoulders and triceps. If you want to build serious muscle, you should avoid training larger muscles on the same day. This means no chest and back exercises.
The ideal way to program workouts is to take one larger muscle group, such as the chest, and train it simultaneously as two smaller muscle groups, such as the shoulders and triceps. There are many reasons why the chest, shoulders and triceps can be worked together. Here are the most important ones:
1. Allows For Better Recovery
The main problem with doing separate chest, shoulder, and triceps workouts is that these muscles need more time to recover because they all complement each other. Training all three muscle groups together can give the chest, shoulders, and triceps time to recover properly.
2. Time Management
Although our recommended workout may take longer than individual chest, shoulder, or triceps workouts on different days, you're essentially targeting three muscle groups for the price of one. Even if you're doing two chest, shoulder and triceps workouts per week, that's still fewer total workouts. This can save you time and energy in the long run.
3. May Lead To Increased Muscle Growth
As mentioned above, grouping all three muscle groups can mean you can train them more often. With specialised chest, shoulder and triceps workouts, you'll hit each muscle group once a week. Training them together can mean you can target them at least twice, resulting in more bulk and muscle growth.
Also Read: Try These 10 Best Dumbbell Chest Exercises at Home With Tips To Build Chest Muscles Fast!
Should I Do the Chest, Shoulders Or Triceps First?
You should train your chest first, then your shoulders, and finally your triceps. There is a good reason for this approach.
Since your shoulders will get fatigued when you train your chest, starting with your pecs will allow you to use heavier weights in your mass-building pressing exercises. Your triceps are secondary movers in many chest and shoulder exercises, and starting with them would seriously limit your pressing strength later in the workout. Pumping your chest first also means using heavier weights on your biggest muscle group.
In contrast, starting with the triceps would limit your pressing strength later in the workout. The logical and best progression system is the chest first, shoulders next, and triceps last. Chest, shoulder and triceps exercises are designed for intermediate bodybuilders. If you just started bodybuilding, it must be lighter for you now. Both will prepare you for advanced workouts like this one.
Also Read: 8 Bicep And Tricep Exercises To Maximise Your Arm Day With Workout Tips And Insights!
Expert Advice
Chest, shoulders and triceps workout is an effective exercise regimen for increasing the volume of the chest, shoulders, and triceps. It provides a comprehensive upper-body workout that targets all three muscle groups in a single session. These sets are intense and require a significant level of focus and determination.
Health Expert
Lavina Chauhan
The Final Say
Focusing on chest, shoulder and triceps movements can help you build and maintain upper body strength. Remember to listen to your body when performing advanced upper body movements and maintain proper form throughout each set. If you have difficulty completing specific movements or want an even more advanced workout, contact a personal trainer for further guidance.
FAQs
1. Which are the easiest exercises to fit in the workout for the chest, shoulders and triceps routine?
Here are the easiest exercises for the chest, shoulders and triceps:
- Push-up
- Chest flyes
- Overhead press
- Inclined dumbbell press
- Tricep dips
2. What are some effective chest, shoulders and triceps workouts with dumbbells?
Some effective chest, shoulders and triceps workouts with dumbbells are:
- Bench press
- Inclined dumbbell press
- Dumbbell lateral raise
- Tricep pushdown
- Barbell lying tricep extension
3. As a beginner, what exercises can I include in the chest, shoulder and triceps workout?
Some exercises for beginners to include in the chest, shoulder and triceps workout are:
- Dumbbell Bench Press
- Lateral Dumbbell Raise
- Knee Push Ups
- Plank
4. Should you do triceps on shoulder day?
On shoulder day, you should train your triceps. Many shoulder exercises require the activation of the triceps during the pressing movement, and combining both muscle groups will allow you to increase volume, increase muscle growth, and save time at the same time.
References
- https://www.garagegymreviews.com/chest-shoulder-triceps-workouts#:~:text=May%20Lead%20to%20Increased%20Muscle,muscle%20group%20once%20per%20week.
- https://www.menshealth.com/uk/workouts/g758355/giant-sets-to-grow-your-chest-shoulders-and-tris/
- https://www.barbellmedicine.com/blog/best-chest-and-triceps-exercises/#:~:text=In%20general%2C%20we%20advise%20trainees,be%20done%20before%20isolation%20movements.
- https://www.verywellfit.com/chest-shoulders-and-triceps-workout-1231473
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