Best Chest, Shoulder, And Tricep Workouts

Triple Threat Set: 3 Best Chest, Shoulder, And Tricep Workouts

9 min read

|

01 Jun 2021


Is building a complete chest, shoulder, tricep workout routine too hard? 

Learn the top chest, shoulder and triceps workout every gym-goer must know to sculpt a solid upper body!

In this article:

Chest, Shoulders, And Triceps Workout

These are the best triceps, deltoid, chest, and shoulder exercises. One can go over the steps first before checking out the exercise routine listed below this section:

1. Barbell Bench Press

Muscles Worked: Chest

  • Position yourself on the bench, feet on the ground, back slightly arched, and bar placed directly in front of your face to start your chest exercises.
  • Grab the bar with an overhand grip and position your hands just wider than shoulder-width apart to target your deltoids.
  • Next, with your core braced, lift the dumbbell off the rack and press the dumbbell until the arms extend straight upward. Remember to keep your feet flat on the ground and your back slightly arched while performing these chest exercises. This is one’s starting position.
  • From there, keeping your core braced, bend your elbows to lower the dumbbell down. Continue until the bar is only a few inches away from your chest, this interval is key to effective deltoid and chest exercises.
  • Pause for one count, contract the pecs, and then press the dumbbell up to the starting position. This is one rep.

    2. Incline Bench Press

    CrazyBulk athlete Kevin performing incline barbell press

    Muscles Worked: Chest

    • Begin in the same starting position as the barbell dumbbell press. This time, you will use an incline bench instead of a flat one.
    • Lower the weight straight down to the middle of the chest.
    • Once the bar is just a few inches from the chest, pause for one second, contract the pecs, and then press the weight back up to the starting position. This is one rep.

    3. Dumbbell Flyes

    Muscles Worked: Chest

    • Sit down on the end of a flat bench with a dumbbell in each hand resting on top of the thighs.
    • Lie down while carefully bringing the dumbbells up to the height of your shoulders. Use the thighs to help drive the dumbbells up.
    • Next, assume a neutral grip, push the dumbbells up until the arms extend straight upward, and then bring the dumbbells together directly in front of the chest. This is one’s starting position.
    • Then, slowly lower the dumbbells back down to the sides without moving anything but the shoulder joints. Remember to keep the elbows slightly bent throughout the movement.
    • Once the arms are almost parallel to the floor, stretch the pecs for one count and then bring the dumbbells back together at the top. This is one rep.

      4. Standing Military Press

      Muscles Worked: Shoulders

      • Find a chest-high squat rack and place a loaded barbell on top of it.
      • Grab the bar with an overhand grip and position the hands slightly wider than shoulder-width apart from each other.
      • Place the bar on top of the chest, lift the weight off the squat rack, and then take a few steps back. This is one’s starting position.
      • From there, push the weight straight up by fully extending the arms.
      • Pause for one count before slowly lowering the weight back down to the starting position, above the collar bone and just under the chin. This is one rep.

        5. Arnold Dumbbell Press 

        Muscles Worked: Shoulders

        • Grab a pair of dumbbells, sit on a bench with a vertical backrest, and then rest the dumbbells on top of the thighs.
        • Next, lift the dumbbells up to the height of the shoulders. One can use the thighs for support.
        • Position the dumbbells just in front of the upper chest, face the palms toward the body, bend the elbows, and then tuck them in close to the torso. This is one’s starting position.
        • Push the dumbbells up while rotating the palms until they’re facing the other side. Once they’re at the top, the palms should be facing away from the body.
        • Then, slowly lower the dumbbells down to the height of the upper chest while rotating the palms again. This time, they’d end up facing the body again.

          6. Side Lateral Raise 

          Muscles Worked: Shoulders

          • Grab a pair of light to moderately heavy dumbbells, stand upright, assume a shoulder-width apart foot stance, slightly bend the elbows, and then let the dumbbells hang at the sides. This is one’s starting position.
          • Next, lift the dumbbells up the sides by moving the shoulder joints. Make sure the elbows, hips, legs, and back are all stationary.
          • Continue until the arms are parallel to the ground.
          • Hold and then slowly lower the dumbbells down to the sides. This is one rep.

            7. Tricep Dips

            Muscles Worked: Triceps

            • Stand in between two parallel bars, grab them with the palms facing the body, and then push the body up until the arms are almost fully extended. Do not lock the elbows.
            • Slowly lower the body down by bending the elbows. Make sure to keep the body straight and upright throughout the exercise.
            • Continue until the elbows bend at 90 degrees.
            • Then, contract the triceps before pushing the body back up by driving the palms through the bars. This is one rep.

              8. Triceps Pushdown

              Muscles Worked: Triceps

              • Attach a straight bar to the high end of a pulley machine.
              • Next, grab the bar with an overhand grip, feet at shoulder-width apart, and keep the back upright.
              • While keeping the elbows tucked in the sides and the upper arms stationary, push the weight down until the arms are fully extended.
              • Hold for one count, release the weight, and then slowly bring the weight up just until the elbows bend at 90 degrees. This is one rep.

                9. Close-Grip Bench Press

                Muscles Worked: Triceps

                • Lie down on the bench with the feet planted on the ground, back slightly arched, and bar stacked directly in front of the face.
                • Grab the bar with an overhand grip, position the hands a bit nearer than shoulder-width apart from each other, and then lift the weight off the rack. This is one’s starting position.
                • Next, slowly lower the weight until the bar is only a few inches from the chest. Make sure the elbows do not flare out during the exercise.
                • Hold for one count and then push the weight back up again. This is one rep

                  Triceps, Shoulders, and Chest Workout Routines

                  Advanced Workout

                  The goal of this mass building workout routine is to go through all the exercises with as little rest as possible. Take as short a rest as possible between exercises,  and a two-minute rest after going through three exercises.

                  How to:

                  Set A

                  • Barbell Bench Press (3 sets; 12 reps)
                  • Incline Bench Press (3 sets; 12 reps)
                  • Dumbbell Flyes (3 sets; 12 reps)

                  Rest: 2 minutes

                  Set B

                  • Standing Military Press (3 sets; 12 reps)
                  • Arnold Press (3 sets; 12 reps)
                  • Side Lateral Raise (3 sets; 12 reps)

                  Rest: 2 minutes

                  Set C

                  • Tricep Dips (3 sets; 12 reps)
                  • Triceps Pushdown (3 sets; 12 reps)
                  • Close-Grip Bench Press (3 sets; 12 reps)

                  Rest: 2 minutes

                  Intermediate Workout

                  This is an intense routine designed to increase your strength and build lean upper body muscle simultaneously. For maximum results, try minimizing the break time after every set.

                  How to:

                  • Barbell Bench Press (4 sets; 16 reps)
                  • Close-Grip Bench Press (4 sets; 16 reps)
                  • Standing Military Press (4 sets; 16 reps)
                  • Incline Bench Press (4 sets; 16 reps)
                  • Dumbbell Flyes (4 sets; 16 reps)
                  • Triceps Pushdown (4 sets; 16 reps)
                  • Arnold Press (4 sets; 16 reps)
                  • Triceps Dips (4 sets; 16 reps)
                  • Side Lateral Raise (4 sets; 16 reps)

                  Beginner’s Workout

                  This workout is a great starting point for beginners. It’s quick and intense to kickstarts balanced development of the muscles.

                  How to:

                  • Side Lateral Raise (4 sets; 12 reps)
                  • Arnold Press (4 sets; 15 reps)
                  • Incline Bench Press (5 sets; 15 reps)
                  • Triceps Pushdown (4 sets; 15 reps)
                  • Triceps Dips (4 sets; 12 reps)

                  FAQS

                  Q: What are the best chest workouts Triple Threat Set?

                  A: The best chest workouts in the Triple Threat Set include chest fly, chest press, and incline dumbbell press.

                   

                  Q: How can I train my shoulders in the Triple Threat Set?

                  A: You can train your shoulders with exercises like overhead press, shoulder press, front raise, and side lying lateral raise in the Triple Threat Set.

                   

                  Q: What tricep exercises are recommended in the Triple Threat Set?

                  A: Recommended tricep exercises in the Triple Threat Set include overhead tricep extension, triceps dip, and triceps pushdowns.

                   

                  Q: Can I workout my chest, shoulders, and triceps together in the Triple Threat Set?

                  A: Yes, there are exercises like chest press with triceps extension, overhead press with triceps kickback, and shoulder press with triceps dip that can target these muscle groups together.

                   

                  Q: Are there any specific techniques for building upper body strength in the Triple Threat Set?

                  A: Yes, you can use techniques like proper form, lifting heavier weights, and incorporating progressive overload to build upper body strength in the Triple Threat Set.

                   

                  Q: What is the recommended training program for the Triple Threat Set?

                  A: The recommended training program for the Triple Threat Set involves a 2-week beginner's workout focused on building muscle and strength in the chest, shoulders, and triceps.

                   

                  Q: Can I incorporate cardio into the Triple Threat Set training program?

                  A: Yes, you can incorporate cardio sessions on rest days or as a separate part of your workout routine to complement the Triple Threat Set training program.

                   

                  Q: What are the most effective shoulder and tricep workouts in the Triple Threat Set?

                  A: The most effective shoulder and tricep workouts in the Triple Threat Set include overhead press, tricep dip, front raise, and overhead tricep extension.

                   

                  Q: How can I effectively target the chest muscles in the Triple Threat Set?

                  A: You can effectively target the chest muscles by performing exercises like chest fly, chest press, and incline dumbbell press with proper form and a full range of motion in the Triple Threat Set.

                   

                  Q: What types of strength training exercises are recommended in the Triple Threat Set?

                  A: Recommended strength training exercises in the Triple Threat Set include compound movements like bench press, shoulder press, and triceps pushdowns to build overall upper body strength.

                   

                  Conclusion

                  A well-rounded chest, shoulder, and tricep workout is essential for achieving a balanced and sculpted upper body in bodybuilding. Integrating compound exercises such as bench presses, overhead presses, and dips engages multiple muscle groups simultaneously, promoting strength and hypertrophy. Targeting these specific muscle groups enhances aesthetic appeal and contributes to functional strength and overall athletic performance.

                  Consistency and progressive overload are key principles in this training regimen, encouraging continuous adaptation and growth. Additionally, proper form, adequate rest, and a balanced diet are crucial components of a successful training program. By incorporating various exercises and maintaining a holistic approach to fitness, individuals can optimize their chest, shoulder, and tricep development, unlocking the full potential of their upper body strength and physique.

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