5 Benefits Of Doing Chest Shoulder And Triceps Workouts Together With A 6-12-25 Training Plan!

Combining chest, shoulders, and triceps into a single workout can be a game-changer for building upper body strength and mass. By training these interconnected muscle groups together, you can enhance muscle synergy, optimise workout time, and significantly boost testosterone levels. Also, the 6-12-25 chest shoulder triceps workout plan offers a structured approach to progressive overload, ensuring continuous muscle growth and development.

So, let's explore the five key benefits of this powerful chest, shoulder and triceps workout combination and how to implement the 6-12-25 training method for maximum results.

Table Of Contents

1. Should I Train Chest Shoulder And Triceps Together?

2. What Is The 6-12-25 Workout Plan?

3. Is Chest Shoulders And Triceps A Good Split?

4. Is It Ok To Train Chest And Shoulders Together?

5. Expert’s Advice

6. The Final Say

7. FAQs

8. References

Should I Train Chest Shoulder And Triceps Together? Possible Benefits 

Absolutely! You can try doing a chest, shoulder, and triceps workout together because they are three separate muscles that you use for "push movements." Therefore, it makes sense to train them together for several reasons. Also, training chest, shoulders, and triceps together on the same day is a strategic alliance that takes advantage of the physiological relationship between these three muscle groups.

The science behind training the chest, shoulder, and triceps work together lies in their shared functionality and strategic cooperation. By utilising the natural synergy between these muscle groups, you optimise your workouts and unlock the potential for comprehensive upper-body development. 

There are many reasons why the chest, shoulder, and triceps workout can be done together. Let’s explore and understand these most important ones:

1. Works On Multiple Muscle Groups

There is a significant overlap between these three muscle groups. When you train your chest, you are constantly working your delts and, in many cases, your triceps as well. By training them together, you combine the work into one session, and the exercises complement each other.

Also Read: Top 20 Effective Muscle Toning Workouts For Beginners

2. Eliminates Fatigue With Less Workout Need

Exercising the chest, shoulder and triceps muscles together allows you to train them more often without accumulating fatigue. There is overlap between muscles during a workout, but less from workout to workout. Your chest, shoulders, and triceps get a rest during your back and biceps workout and leg day. This means they're fresh and ready to go, even if you've trained the rest of your body as hard as possible.

3. Allows For Better Recovery

The main problem with separating the chest, shoulder, and triceps workouts is that these muscles need more time to recover because they complement each other. Training all three muscle groups together can give the chest, shoulders, and triceps time to recover properly.

Also Read: 10 Best Stretch Exercises For Height & Effective Tips

4. Reduces Workout Days For Different Muscles

Although the recommended workout may take longer than individual chest, shoulder and 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 energy plus time in the long run.

5. Increases Adequate 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: 12 Most Effective Upper Body Workout Poses

What Is The 6-12-25 Workout Plan?

Note this 6-12-25 chest shoulder and triceps workout plan and modify it as per your fitness capacity:

Also Read: Try These 8 Shoulder Exercises For the Gym

Is Chest Shoulders And Triceps A Good Split?

Splitting exercises like bench presses, push-ups, and overhead presses effectively target multiple muscle groups simultaneously, boosting strength and muscle mass. These compound movements also engage in stabilising muscles, enhancing overall functional strength. Consider these factors highlighting how doing the chest, shoulder and triceps workout together helps your workout routine:

1. Training Frequency And Volume

Combining these muscle groups in a workout enables training them at least twice a week, promoting muscle hypertrophy and strength gains. This contrasts with specialised workouts that typically allow for only one training session per muscle group weekly.

• Comparison to specialised workouts: While specialised workouts focus intensely on individual muscle groups, training chest, shoulders, and triceps together offers a time-efficient approach with potential benefits for overall upper body development.
• Impact on muscle growth: Increased training frequency through combined workouts can effectively stimulate muscle growth. However, proper exercise selection, progressive overload, and adequate nutrition are crucial for maximising results.

2. Workout Structure

Beginning with chest exercises allows for heavier lifting due to fresher muscles. Shoulders follow to capitalise on the momentum, and triceps finish as they are often fatigued from previous exercises.

• The rationale for the exercise order: Prioritising chest exercises preserves strength for compound movements while training shoulders next prevents excessive tricep fatigue that could hinder pressing performance.
• Preventing fatigue and maximising strength: Strategic exercise sequencing helps maintain intensity throughout the workout, leading to better results.

Also Read: Best Workout Routine For Chest: Exercises & Tips

3. PPL Split And Placement

• Chest, shoulders, and triceps as part of the "Push" day: The chest, shoulders, and triceps workout aligns perfectly with the "Push" day in the popular PPL (Push, Pull, Legs) split.
• Popularity and effectiveness of the PPL split: The PPL split is widely used by fitness enthusiasts and athletes due to its balanced approach to training different muscle groups.
• Comparison to other workout splits: While other splits exist, the PPL structure offers a structured and effective way to efficiently target major muscle groups.

Also Read: Check Out These 15 Barbell Back Workouts

Is It Ok To Train Chest And Shoulders Together?

Whether to train chest and shoulders together has long been debated. Some argue that training these two muscle groups on the same day leads to overtraining and hinders progress, while others believe it can be an effective strategy for building strength and muscle mass.

The chest and shoulders are considered part of the pushing muscles of the upper body. The pectoralis major, comprising the pectoralis major and minor muscles, is responsible for flexion and adduction of the chest. The arms, including the deltoid, rotator cuff, and trapezius muscles, are involved in arm abduction, rotation, and stabilisation.

While chest and shoulder training can be beneficial, there are several factors to consider:

• Frequency of training: If you are new to strength training, starting with a lower training frequency is advisable to allow your muscles to recover sufficiently.
• Exercise Selection: Choose a mix of compound plus specific isolation exercises to target major and minor muscle groups effectively.
• Intensity and Volume: Adjust the intensity slowly and volume of your training based on your fitness level and goals.
• Recovery: Ensure adequate rest and proper nutrition to promote muscle growth and recovery.

Chest and shoulder training together can offer several benefits, such as:

• Efficiency: Combining chest and shoulder exercises into a single workout saves time and effort in the gym.
• Synergy: Chest and shoulder exercises include pushing movements, allowing muscle group synergy and increased muscle fibre stimulation.
• Variety: Combining chest and shoulder training adds variety to your exercise routine, preventing boredom and encouraging muscle engagement.

Expert’s Advice

As an expert, deciding whether to train your chest and shoulders together depends on your individual needs and preferences. If training these muscle groups on the same day effectively targets your muscles and promotes progress, continue this approach. However, consider adjusting your exercise plan or selection if you experience overtraining or other negative effects. Remember to listen to your body and prioritise proper form and rest to maximise your training results.

                                                                                   Health Expert 
Lavina Chauhan

The Final Say

A well-rounded chest, shoulder and triceps workout can significantly increase upper body strength and overall fitness. You can achieve balanced development and improved functional strength by incorporating various exercises targeting these muscle groups. 

Remember to focus on the proper form recommended by the coach, gradually increase the weight, and allow yourself enough rest between sessions to maximise results and prevent injury. With dedication and consistency, you'll sculpt a strong and defined upper body that supports your active lifestyle.

FAQs

1. Which is the best chest, shoulders, and triceps workout?

The best workout depends on your fitness level, goals, and available equipment. However, a well-rounded routine typically includes compound exercises like bench presses, overhead presses, push-ups, isolation exercises like triceps extensions, and lateral raises.

2. What is a chest, tricep, or shoulder workout using callisthenics?

A calisthenics-based workout might include push-ups (various variations), dips, pike push-ups, handstand push-ups, diamond push-ups, shoulder stands, and planks for triceps.

3. What are the benefits of combined workouts for chest, shoulders, and triceps?

Combined workouts save time, increase workout intensity, and lead to greater muscle growth due to increased training volume. Additionally, these muscle groups work synergistically, enhancing overall upper-body strength.

4. How do we modify the chest, shoulders, and triceps workout routine together?

Modifications can include reducing weight, increasing repetitions, changing exercise variations, or incorporating resistance bands. Focus on proper form and slowly increase difficulty as you progress.

5. How do you begin with the chest, shoulder, and tricep workout for beginners?

Start with basic exercises like push-ups, dumbbell bench presses, overhead presses, and triceps extensions. Focus on proper form and slowly increase weight or repetitions. Consider consulting a fitness professional for personalised guidance.

References

• https://www.nutrisense.io/blog/chest-shoulder-workouts-beginners
• https://www.bmyfitness.com/news/is-it-okay-to-train-chest-and-shoulders-together/
• https://www.strengthlog.com/chest-shoulder-and-tricep-workout/
• https://fitbod.me/blog/chest-and-triceps/

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