When it comes to compound workouts, performing a chest, shoulder, tricep workout is an excellent way to work out your upper body because there’s a lot of overlap in these muscle groups. For example, using the bench press works out your front delts and triceps, making it a great way to build those gains.
But to get the most from your chest, shoulder, and tricep workout, you need to ensure that you’re getting the most out of each movement in your routine, that every action has a purpose, and works out your muscles.
Ready to increase the lean muscle in your chest, shoulders, and triceps? Then read on to find our ultimate chest, shoulders, and triceps workout for gains and to maximize your next training day. You’ll find this high-volume chest, shoulder, and triceps workout will stimulate maximum hypertrophy, bulk out your upper arms and give you a big chest.
There are limited rest periods and some have no rest at all between sets. It’s like one giant superset, so this routine moves fast and will take about 45 minutes to complete. And if you’re wondering about floor press vs bench press.
Things to remember:
- Warm up with 5-10 minutes of light cardio
- Choose weights that are challenging but don’t sacrifice your form
- Cool down and stretch at the end to minimize injury
The ultimate chest, shoulders, tricep workout routine
Barbell bench press
Sets: 3
Reps: 6
Rest: no rest
How to do it:
- Begin lying back on a flat bench with a shoulder-width overhand grip and holding a barbell in the rack above you.
- Next, lift the bar off the rack, positioning it above your chest, and keep your arms straight and fully extended.
- As you breathe in, lower the bar slowly until it’s almost touching the middle of your chest.
- Breathe out, pushing the bar back to the starting position explosively. That’s one rep of a barbell bench press!
- Make sure you lower the bar slowly and hold for at least four seconds before raising the weight back up.
Also Read: Floor Press vs. Bench Press — Which is better for building a bigger chest?
Incline dumbbell press
Sets: 3
Reps: 12
Rest: no rest
How to do it:
- Begin by lying back on a bench that’s set to a 30-degree angle and lifting the weights to shoulder level and with your palms facing away from you.
- Next, breathe out as you press up with both arms.
- Lock your arms and squeeze your chest to hold for a few seconds.
- Slowly return to the start position.
Cable pec fly
Sets: 3
Reps: 25
Rest: 90 seconds
How to do it:
- At a cable crossover machine, attach some stirrup handles to the high pulleys, and make sure to set the pulley as low as it can go so that you’re targeting the lower section of your chest.
- Take a handle in each hand, and your arms should be outstretched with your elbows slightly bent.
- Place one foot slightly in front of the other, brace your core and pull the handles downwards and across your body, so your hands meet in the middle.
- Return to the starting position.
Barbell military press
Sets: 3
Reps: 6
Rest: no rest
How to do it:
- Start with your feet close together and lift the barbell to your shoulders, with palms facing forwards.
- Explosively lift the barbell above your head until your arms are fully extended.
- Slowly and controlled, lower the barbell back down to the starting position.
Also Read: this article
One arm kettlebell press
Sets: 3
Reps: 12
Rest: no rest
How to do it:
- Start by raising a kettlebell to shoulder height with your palm facing inwards and slightly bent elbow.
- Rotate your palm, extend your arm and raise the kettlebell above your head.
- Hold for a few seconds before lowering the kettlebell to the starting position.
Lateral raise
Sets: 3
Reps: 25
Rest: 90 seconds
How to do it:
- Start by grabbing two dumbbells and standing with them at your sides and palms facing your body.
- Tighten your core and keep your upper body still; lift the dumbbells to your side, keeping a slight bend at your elbows.
- Raise your arms until they’re parallel with the floor.
- Hold for a few seconds before slowly releasing to the starting position.
Dips
Sets: 3
Reps: 6
Rest: no rest
How to do it:
- Start by grabbing the bars of a dip station, and your arms should be straight with your palms facing inwards.
- Slowly lower yourself down until your elbows are at right angles, keeping your elbows tucked in against your body. Hold for at least four seconds.
- Explosively drive yourself back to the top, and repeat.
Close-grip bench press
Sets: 3
Reps: 12
Rest: no rest
How to do it:
- Start lying on your back on a flat bench, and grip a barbell in a narrow, overhand position.
- Breathe in and slowly lower the bar until it rests above your chest.
- Breathe out and explosively drive the bar back to the starting position.
- Use your chest muscles to drive this position.
Triceps cable rope pushdown
Sets: 3
Reps: 25
Rest: 90 seconds
How to do it:
- Start by attaching a rope handle to the high pulley of a cable station.
- Make sure to keep your elbows bent and tucked in as you grab the handle, brace your core and bring your arms down until your arms are fully extended.
- Hold for a few seconds before returning to the starting position.
- Remember, only your forearms should move in this position.
So, there you have it, the ultimate chest, shoulders, and triceps workout for maximum gains! Looking to bulk up fast? Read this.
The bottom line
As we mentioned, your chest, shoulders and triceps workout should train you to push your muscles from all angles, allowing you to maximize your muscle growth and gains. This means working out your lower, mid and upper chest, as well as working on your pecs. Your triceps already receive plenty of impact from your presses, so they don’t need too much isolation work.
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