Do you want to build a powerful upper body? This chest shoulder tricep workout incorporates the most effective exercises for the ultimate gains.
From compound to isolation exercises, this workout utilizes the most beneficial movement patterns to target the chest, shoulders, and triceps. Exercises like the close-grip bench press emphasize the engagement of these muscles under the weight load of the barbell. This encourages gains in strength, promotes hypertrophy, and improves the functionality of these muscles in everyday life.
10 Chest Shoulder Tricep Workouts
What exercises you program and how you use them can be a game-changer for what progress looks like for you. Utilizing this ultimate chest shoulder tricep workout and these exercises can enhance results:
10 Top Chest Tricep Shoulder Workout Exercises
Do you want the best exercises to incorporate into your training routine? These are the top ten chest tricep shoulder exercises for your workout to promote the best results.
Barbell Bench Press
The barbell bench press is one of the most popular weightlifting exercises for targeting the chest. As a compound exercise, it incorporates numerous muscle groups, including the pectorals, shoulders, and triceps. The primary mover muscle in the exercise is the pectorals in the chest, a perfect addition to a chest workout routine.
Incorporating this exercise into a chest shoulder tricep workout would provide various benefits for lifters. Because it is a compound exercise, lifters can easily target multiple muscle groups to encourage hypertrophy and strength gains. It can be added to workout programs to improve body composition and bone density, among other benefits.
How To Do
- Set up a barbell on the weight bench with an appropriate weight.
- Lie down on your back on the weight bench with your feet flat on the floor.
- Place your hands on the barbell right outside shoulder width in an overhand grip (palms toward the ceiling).
- Pinch your shoulder blades together, pressing them into the bench.
- Lift the bar off the rack, keeping arms extended overhead.
- Inhale as you allow the bar to slowly descend in a straight line to the sternum.
- Touch the chest with the bar.
- Exhale as you drive the bar upward in a straight line to extend the arms. Drive your feet into the ground and press your body onto the bench.
Tips
- Use the following visual cue to maintain proper form while performing the barbell bench press. Keep a straight line with the wrists and elbows to the bar as the arms straighten and bend.
- The bar should touch your chest with every repetition for a full range of motion to encourage proper muscle activation.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Incline Dumbbell Bench Press
The incline dumbbell bench press is an upper-body exercise that emphasizes the use of muscles in the chest, shoulders, and arms. Also known as the incline chest press, its angled position emphasizes more engagement of certain upper body muscles. It is an excellent addition to any chest and arm workout.
Its incline position incorporates the clavicular head of the pectoralis major to develop a more muscular and aesthetic chest physique. The same goes for the anterior deltoids, which act as stabilizers, and the triceps. Strengthening these muscles is beneficial for increasing muscle mass and improving strength in the upper body.
How To Do
- Adjust an incline bench at about a 45-degree angle.
- Grab two dumbbells for the exercise.
- Sit and lie back on the bench. Keep feet flat on the floor.
- Grasp a dumbbell in each hand. Hold them in an overhand grip.
- Position the dumbbells at your shoulders and elbows bent.
- Inhale to engage the abdominals.
- Exhale as you press the dumbbells over your chest.
- Slowly return to the starting position.
Tips
- Do not press the dumbbells together at the top portion of the movement. This is discouraged for several reasons, like how it can take tension off the muscles and waste energy.
- At the bottom portion of the movement, the elbows should not splay out to the sides. They should bend at a 45-degree angle to your torso to point towards the floor. This promotes better muscle activation and deters injury risk to the elbow joints.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Seated Shoulder Press
The dumbbell seated shoulder press incorporates numerous upper body muscles, including the anterior and medial deltoids. This exercise primarily uses the deltoids. In addition, it incorporates other muscles like the serratus anterior and the clavicular head of the pectoral muscle. This exercise can easily be added to an at-home shoulder workout for home gym goers.
This seated exercise is productive in removing momentum that could otherwise decrease full-on muscle engagement of targeted muscle groups. It helps isolate muscles like the upper trapezius and triceps to activate and support movement and stability during the exercise. This can help improve muscle engagement to enhance muscle growth and upper body strength.
How To Do
- Adjust a bench to a 90-degree angle for the dumbbell seated shoulder press.
- Grab two dumbbells for the exercise.
- Sit on the bench, resting your shoulder blades against the back.
- Grasp a dumbbell in each hand in an overhand grip. Position them at your shoulders.
- Inhale a breath to engage the abdominals.
- On the exhale, drive the weights up by extending the arms.
- Lower the weights to return to the starting position.
Tips
- Drive the biceps to your ears as you press the dumbbells upward. This visual cue can help you prioritize proper form and muscle engagement.
- Keep the back flat against the bench to deter other muscles from taking over and decreasing desired muscle activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Lateral Raise
The dumbbell lateral raise is an isolation exercise that emphasizes the engagement of the deltoid muscles in the shoulders. Also known as side raises, this exercise primarily utilizes the lateral deltoids to drive the dumbbells out to the sides.
Although the dumbbell lateral raise primarily uses the deltoids, it uses secondary movers like the upper trapezius for arm movement. In a chest shoulder tricep workout, this exercise would be productive for isolating the deltoids to promote growth and strength. It can also improve shoulder definition, better posture, and enhance shoulder joint stability.
How To Do
- Grab a dumbbell in each hand.
- Stand with feet shoulder-width apart.
- Maintain a slight bend in the elbows and straight wrists.
- Inhale and engage the core.
- Exhale and drive the dumbbells out to the sides with palms facing downward.
- Stop when you form a T with the arms.
- Slowly lower to the starting position.
Tips
- Slow down the lowering, or eccentric, phase of the movement. This will increase the tension placed on the deltoids.
- Don’t raise your arms too high on the lateral raise. Stop at shoulder height for correct form and to discourage excess strain placed on the shoulder joints.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Overhead Cable Tricep Extension
The overhead cable tricep extension is an exercise that emphasizes the triceps brachii of the upper arm. It is an isolation exercise that specifically targets this muscle to encourage improvements in strength and muscle mass.
Adding this exercise to your chest shoulder tricep workout is effective for specifically targeting the triceps brachii. This is great for lifters wanting to dedicate more time and focus on this muscle group to enhance progress.
How To Do
- You will need a cable pulley machine for this exercise.
- Clasp a rope attachment to the pulley.
- Adjust the height of the pulley to the lowest setting.
- Grasp both ends of the rope attachment in both hands in an overhand grip.
- Pull the pulley overhead with arms extended.
- Turn around to face away from the pulley machine.
- Stand with feet shoulder-width apart.
- Inhale and bend at the elbows to lower the rope to the upper back.
- Exhale and straighten the arms to return to the starting position.
Tips
- Avoid flaring the elbows out to the sides. Instead, allow the elbows to remain in the same position throughout the exercise, flaring forward if necessary.
- Minimize movement in the upper arm. Most of the movement should come from the elbow and forearm. This will prioritize triceps brachii engagement in the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Close-Grip Bench Press
The barbell close-grip bench press primarily engages the triceps brachii to perform the movement pattern. It also engages other muscles of the shoulders and chest, to drive the barbell up.
A variation of the bench press, this exercise utilizes a close grip to better emphasize triceps brachii engagement. It’s an excellent selection for a chest shoulder triceps workout as it activates all of these targeted muscle groups.
This exercise is efficient at promoting improvements in upper body strength and definition by utilizing various muscles for the lift. It is also beneficial for enhancing explosive arm actions, which is productive for athletes like baseball and volleyball players.
How To Do
- Snag a weight bench for the exercise.
- Adjust the barbell with the appropriate weight for you and your goals.
- Lie down on the bench with your feet flat on the floor.
- Position yourself at eye level below the bar.
- Grasp the bar in an overhand grip just inside shoulder width apart.
- Press your shoulder blades into the bench and your feet into the floor.
- Inhale and contract the abdominals.
- Exhale and press the barbell up in a straight line.
- Slowly return to the starting position.
Tips
- Don’t bounce the bar off your chest. Not only does this increase injury risk to the sternum, but it also reduces muscle engagement. This is because bouncing the bar off the chest incentivizes the use of momentum to drive the bar back up.
- Don’t lift your hips off the bench. Not only is this considered improper form, but it is also a sign that the weight may be too heavy.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Arnold Press
The dumbbell Arnold press, or Arnold shoulder press, is an exercise created by seven-time Mr.Olympia winner Arnold Schwarzenegger. He invented it to better engage and challenge the deltoids to enhance muscle definition and strength. It emphasizes the use of the deltoids, engaging all three heads of the shoulder in its rotatory motion.
Although the dumbbell Arnold press primarily uses the deltoids, it also passively engages the triceps, traps, and upper chest. In a chest shoulder tricep workout, this exercise is beneficial for building stronger shoulders and enhancing muscle definition.
How To Do
- For this seated variation, you will need a bench with a backrest set at a 90-degree angle.
- Grab two dumbbells for the exercise.
- Sit on the bench with shoulder blades pressed to the back and feet flat on the floor.
- Grip a dumbbell in each hand.
- Position your hands in front of you with palms facing you and elbows bent.
- Inhale and rotate the shoulders in a sweeping motion until your hands are at your shoulders, palms facing away.
- Exhale and press the dumbbells upward until your arms are extended.
- Slowly draw the back down and return to the starting position.
Tips
- Do not solely rotate the wrists to perform the dumbbell Arnold press. This is a common mistake made when executing this exercise. Instead, rotate the shoulders to engage the deltoids in the movement pattern.
- Avoid locking the arms out entirely at the top of the motion. Instead, maintain a slight bend in the elbows to increase tension in the muscles.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Skull Crusher
One of the top triceps workouts with dumbbells is the dumbbell skull crusher. This isolation exercise specifically targets the triceps brachii to emphasize muscle engagement in this muscle group. Utilizing isolation exercises like this one is productive for addressing issues in weakness or muscle definition in a particular area.
It prioritizes tricep brachii engagement by incorporating elbow flexion (bending), where the forearm moves towards the upper arm. The triceps brachii can be strengthened under the added weight load of the dumbbell in its naturally assigned movement pattern.
How To Do
- Grab two dumbbells for the exercise.
- Lie down on your back on a flat mat.
- Place feet flat on the floor with knees bent.
- Hold a dumbbell in each hand.
- Extend both arms above your head while holding the dumbbells in a neutral grip.
- Inhale and bend at the elbows to slowly lower the dumbbells towards the sides of your head to touch the mat.
- Exhale and drive the dumbbells back up until arms are extended overhead once more.
Tips
- For a helpful visual cue, think of banging your fist on a door. The elbow bends to draw the arm back behind the head and draws forward to straighten.
- Keep the upper arms as still as possible while performing the exercise. Limiting movement only to the forearm will emphasize tricep engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Triceps Dip
Triceps dips are another upper-body isolation exercise that primarily targets the triceps brachii. Although this exercise focuses on the triceps brachii, it also utilizes secondary muscles like the pectorals and anterior deltoids.
Adding this exercise into a chest shoulder tricep workout actively engages the triceps brachii to promote hypertrophy and strength gains. Strengthening and building muscle in the triceps brachii is crucial for stabilizing the joints, reducing injury risk, and improving functionality. Using exercises like tricep dips to strengthen the muscles can actively support quality of life and health.
How To Do
- For this exercise, you will need a dip station setup. Another alternative is to use a bench or chair.
- Face the station and grip the parallel dip bars. If the bars are adjustable, set them to shoulder-width apart.
- Lift your body off the ground.
- Hold your body up by straightening the arms to prevent hanging down.
- Inhale and slowly dip your body down by bending at the elbow.
- Exhale and press your hands into the bars to straighten the arms to drive back up.
Tips
- Use the visual cue of driving the palms through the bar you are gripping to engage the triceps. This will provide better muscle engagement during the exercise.
- Do not lock your arms at the top of the movement. Instead, maintain a slight bend in the elbows to maintain tension in the triceps.
- For a tricep-focused dip, do not lean forward or cross the legs, as this will reduce tension on the triceps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chest Dip
The chest dip is an upper body exercise that recruits numerous muscle groups, though it emphasizes the pectoralis major. It also activates the use of the deltoids, triceps, latissimus dorsi, and rhomboids.
Incorporating chest dips into your training routine can help build strength and muscle in the upper body. It is a progression of the bench dip with higher peak muscle activation to promote greater improvements in strength and hypertrophy.
How To Do
- For this exercise, you will need a dip station setup.
- Face the station and grip the parallel dip bars. If the bars are adjustable, set them to shoulder-width apart.
- Lift your body off the ground.
- Hold your body up by straightening the arms to prevent hanging down.
- Bend at the knees to cross the legs.
- Allow the body to lean forward at a slight angle.
- Inhale and slowly dip your body down by bending at the elbow.
- Exhale and press your hands into the bars to straighten the arms to drive back up.
Tips
- For the chest dip, a slight lean needs to be prioritized to maintain engagement in the chest over the triceps.
- Prevent the head from jutting forward during the movement. Maintain a neutral spine for proper form to reduce injury risk and emphasize muscle engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Chest Shoulder Tricep Workout Routine
Do you want the best chest shoulder tricep workout routine? This amazing example of a workout routine utilizes a rep and set range for the goal of hypertrophy to enhance muscle growth.
Exercise | Sets x Reps |
|---|---|
| Barbell Bench Press | 3–4 sets x 8–12 reps |
| Chest Dip | 3–4 sets x 8–12 reps |
| Dumbbell Arnold Press | 3–4 sets x 8–12 reps |
| Lateral Raise | 3–4 sets x 8–12 reps |
| Dumbbell Skull Crusher | 3–4 sets x 8–12 reps |
Anatomy Of The Chest
The chest is an important part of the body situated between the abdomen and the neck. The anatomy of the chest consists of numerous muscles like:
- Pectoralis major.
- Pectoralis minor.
- Serratus anterior.
- Subclavius.
- Intercostal.
- Subcostalis.
Of the pectoralis major, there are two heads: the clavicular and sternocostal head. The clavicular head is located around the clavicle, or collarbone, and establishes movement in the arm (flexion) and clavicle. The sternocostal head is located at the sternum and establishes extension and abduction arm movements (moving away from the body).
The clavicular head is used when you reach for items above your head, like in the kitchen cabinet or fridge. The sternocostal head extends the arm at the shoulder joint and is used when we pull open doors.
In the chest, the serratus anterior is a broad and fan-shaped muscle situated between the chest wall and the scapula (shoulder blade). It is vital for stabilizing the scapula and supporting raised arm movements, like when grabbing items from high places.
Keeping chest muscles like the pectoralis major and serratus anterior strong is important for functionality in everyday life. Chest muscles support daily movement in the upper body needed for changing clothes, brushing your teeth, and opening doors.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Serratus Anterior
Small, fan shaped muscle that lies deep under your chest and scapula.
Anatomy Of The Shoulders
The shoulders are a group of muscles located in the upper arms. They consist of different muscles that support the shoulder joint and promote movement in the arm, including:
- Deltoids.
- Rotator cuff.
Three heads make up the deltoids (delts) of the shoulder, including the anterior, lateral, and posterior deltoids. The anterior deltoid, or front delt, makes up the front of the shoulder. It is responsible for the internal rotation of the shoulder and forward arm movement.
The lateral, or medial, deltoid establishes the middle part of the shoulder between the anterior and posterior deltoids. It is vital for shoulder flexion and abduction when internal rotation of the shoulder joint is created.
The posterior, or rear, deltoid is located at the back of the shoulder. Its function includes external rotation, horizontal abduction (moving the shoulder away from the body), and backward extension of the arm. When you reach behind you to grab something or wave your hand, the posterior deltoid creates arm movement.
Anterior Deltoid
Muscles located at the front of your shoulder region
Lateral Deltoid
Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
Anatomy Of The Triceps
The triceps brachii, or triceps, is a muscle situated at the back of the upper arm. This muscle is crucial for supporting the extension of the elbow joint needed for straightening the arm. It consists of three heads: the long, lateral, and medial heads of the triceps.
All of the heads support arm function in some way. When we pick up a grocery bag, close a door, and change clothes, the triceps brachii establish arm movement. This muscle is crucial for stabilizing the elbow joint and preventing injury, which is why strengthening the muscle is so important.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Benefits Of Chest Tricep Shoulder Workouts
There are many benefits to adding chest tricep shoulder workouts to your routine. From improved appearance to toned muscles, here are some of the benefits of exercising these muscles.
Improves Appearance
Physical inactivity is a prevalent cause of preventable diseases. For example, in one study, 30% of Malaysians were diagnosed with hypertension due to physical inactivity. Many people choose to start exercising for health-based purposes to deter these issues. Others choose to do it for health and to improve appearance.
Whether to promote hypertrophy for muscle definition or instigate fat loss, the reasons vary. Either way, incorporating exercise into one’s routine is productive for improving appearance by reducing fat and increasing lean muscle mass. Utilizing this effective chest shoulder tricep workout is a step forward to improving upper body appearance for an aesthetic physique.
Builds Strength
To instigate strength increases, lifters must incorporate either low- or high-frequency resistance training into their routine. Incorporating this chest shoulder tricep workout is productive for supporting the goals of increasing strength in the upper body. This is because these exercises target numerous upper-body muscle groups to instigate hypertrophy and strength gains.
Exercises like the dumbbell Arnold press can help improve upper back and shoulder strength. The same goes for the other exercises like the dumbbell skull crusher and bench press. Each of these exercises effectively targets various muscles to promote improvements in strength for better functionality in everyday life.
Tones Muscles
If your goal is to tone upper body muscles, then incorporating this workout is one step closer to achieving it. These exercises engage various muscle groups like the pectoralis major and deltoids to support muscle growth. This, in turn, helps establish a more toned and defined physique in the upper body.
However, to be clear, lifters must understand that there are factors that can deter or promote a toning effect. A person’s body fat and muscle mass percentage are the main ones. Desired progress is deterred if a lifter’s body fat mass is too high to see muscle definition underneath the fat.
Many lifters choose to enter a bulking or cutting phase to see more prominent results. This is done by decreasing body fat and increasing muscle mass. Emphasizing quality exercises and balanced nutrition can help lifters promote muscle tone progress.
Expert Training Tips
When training, it is important to exercise proper form and consider expert tips to enhance results and reduce injury risk. Here are some tips to prioritize when using this chest shoulder tricep workout:
- Get the compound lifts out of the way first, like the bench press and dips. These exercises utilize multiple muscle groups and joints during the movement pattern and require more energy to perform them. Use these lifts first when energy stores are at their fullest to get the most out of your training session.
- Always do a warm-up before exercising to reduce injury risk and prepare the joints for movement.
Conclusion
For anyone seeking to improve their upper body strength and muscle definition, this chest shoulder tricep workout is a must-use. It properly incorporates compound and isolation exercises to use multiple muscle groups and target specific muscles, like the triceps.
Every one of these exercises actively engages targeted muscles in the chest, shoulders, and triceps. Each can be used to promote desired benefits for improved appearance and increased strength.
Frequently Asked Questions
The chest, triceps, and shoulders can be trained together. Typically, lifters will not program more than one large muscle group together, like chest and back. This workout program perfectly incorporates one large and two smaller muscle groups to promote gains.
Yes, it is considered a good split to have the chest, shoulders, and triceps trained together. It is one of the most popular splits out there for three-day split programs.
As the chest is the largest muscle of the split, it is advised to incorporate it and compound exercises first. This is because the large muscle and compound movements require more energy. From there, insert isolation exercises.
There are many benefits to incorporating chest, shoulder, and tricep exercises into your training routine. For example, these exercises can improve strength, stability, and muscle definition and reduce injury risk.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
