Chest Shoulders triceps workout

Best Chest Shoulders Triceps workout

In this article, I have mentioned a few of the best Chest Shoulders Triceps workout which I have tried and which have worked wonders for my gains.

Not just that, This article also contains other important factors that you need to know to get the most out of this workout.

Building stronger chest, shoulders, and triceps will definitely amp up your V-taper look and thus will drag you more towards alpha male level.

In this blog, I have presented one of the most killer superset workouts for chest shoulders and triceps.

I know, not everyone likes superset. Do not worry I have taken that into consideration and I have mentioned a separate set chest shoulders triceps workout too. So that every one of you can find the one that suits and feels perfect for you.

Triple super-set Chest Shoulders Triceps workout.

Caution: This triple superset chest shoulders triceps workout will set your muscles on fire LoLL

1st Super-set Exercise:

Flat Dumbbell press:

Take the heaviest dumbbells with which you can pull off about 12-15 reps of decent form.

Keep in mind that the motion where you push dumbbells off your chest ( concentric motion ) should be fast compared to the eccentric movement. This ensures increased engagement of the muscles and improves muscle-mind connection.

Taking no rest head on to the next exercise of this super-set.

Military press:

military press for chest shoulders triceps workout
Photo by: Master Sgt. Jeff Walston

One of the basic and go-to exercises for shoulders. You can go heavy on this one. There are many different ways to do this:

  1. Barbell / Dumbbell
  2. Standing / Seated
  3. Normal / Behind the neck

I personally suggest normal seated overhead presses with dumbell for minimal risk of injury and maximal muscle activation. Using dumbbell will let your body do the balancing work and hence will help in more muscle engagement.

Doing this exercise seated will make sure that your spine is in a safe position and hence will reduce the risk of injury.

This exercise triggers many muscles but the primary muscles targetted by this exercise are the Anterior (front) deltoid and the Medial (middle) deltoid.

Overhead triceps extension:

Start with the heaviest weight as for above exercises and try reaching 15 reps.

Point your elbows to the ceiling and perform slow and focused repetitions.


For 2nd and 3rd you might want to lower down the weight a bit to hit the sweet reps spot that is between 12-15 reps.

2nd Super-set Exercise:

Incline dumbbell press:

incline dumbbell press for chest shoulders triceps workout
Master Sgt. Jonathan Oliver performs an incline dumbbell press as Technical Sgt. Michael Belleau spots and encourages him.
Photo by: Master Sgt. Scott ThompsonReleased

Set your bench to 30% and perform heavy repetitions up-to 15.

You can go with incline bench press if you like but Incline dumbbell presses provide more range of motion.

Dumbbell front raises:

Front raises for shoulders

Perform 15 reps for each side.

Stand straight and tight and do the reps without using any momentum. this makes sure that you are purely emphasizing your shoulders.

Lift the dumbbells up until they are in-level with your shoulders.

Skull Crushers:

This is one of the best triceps building exercise.

Good 15 reps and you are good to head towards next set.


3rd Super-set Exercise:

Decline Dumbbell press:

Set your bench to the decline position.

Remember that we can normally lift heavy for decline press compared to the flat ones. So you might want to try adding a few weights if you can hit 15 reps with good form.

Lateral raises:

Lateral raises for shoulders in chest shoulders triceps workout
Holly Watters does a dumbbell lateral raise during a workout at Anytime Fitness gym in Bossier City, La., May 15, 2013.  Photo by: Master Sgt. Jeff Walston 

This exercise completely targets the medial deltoids i.e the side parts of the shoulders and hence this exercise is perfect to achieve shoulders roundness.

Similar to the front raises there’s no need to go heavy for this exercise.

Bend your elbows a bit and make sure that your wrist does not go above the elbow level during the motion.


Dips for triceps

There are 2 options for this exercise. If your gym has a dip machine go with that or you always have the option of doing double bar dips.

Now, this exercise targets both chest and triceps. But we can implement a little variation to engage specific muscle groups. As we have already done a chest set in this super-set, We will use dips to target our triceps muscle.

To do so, keep your elbows as close to your body as you can throughout the range of motion.


4th Super-set Exercise:

Dumbbell flies:

Dumbbell flies for chest

To achieve so-called ‘Men cleavage’ this is the key exercise. Not just that, but this exercise also helps to grow the wideness of the chest.

Rear delt fly:

Here’s a small video on how to properly perform rear delt fly.

Triceps pushdowns:

This exercise enables a high level of triceps activation, especially on the lateral head part.


Finishing set:

Dumbbell pullovers:

chest pullovers for chest shoulders activation

While doing this exercise focus on the stretch and feel the movement. Keep your reps between 12-15.

If you have any kind of shoulder injury, you should consider using light weights or avoid this exercise altogether.


Shrugs for traps
Staff Sgt. Perry Davis, a Postal Clerk with the 18th Communications Squadron doing shrugs.

Easiest exercise among all and yet the best exercise for building those stunning traps. The range of motion for this exercise is small, which makes it super easy and also reduces the chances of going wrong with the form.

You can really go heavy on this one.

Triceps kickbacks:

triceps kickbacks
Capt. Michael Boswell, 509th Logistics Readiness Squadron, works on his triceps by performing a kickback at the fitness center May 7.

Pay attention to the form and range of motion as the form is relatively awkward for this exercise.

Small range of motion, yet super beneficial for triceps development.

Separate set Chest Shoulders Triceps workout

  1. Bench press: Do 3 sets of 12-15 reps.
  2. Barbell overhead press: Do 3 sets of 12-15 reps.
  3. Overhead Cable Triceps Extensions: Do 3 sets of 12-15 reps.
  4. Cable Flies: Do 3 sets of 12-15 reps.
  5. Lateral raises: Do 3 sets of 20 reps.
  6. Triceps kickbacks: Do 3 sets of 12-15 reps.
  7. Push-ups: Do 5 sets of 12-15 reps.
  8. Front raises: Do 3 sets of 20 reps.
  9. Diamond push-ups: Do 5 sets of 20 reps.

Reverse Pyramid.

I recommend you to follow a reverse pyramid method to do these workouts.

Reverse pyramid means:

1st set is the heaviest.

2nd set is a bit lighter than the first one.

and 3rd set lighter than the 2nd.

While rep range remains the same for all the sets.

I personally have seen a lot of strength gains, since I started implementing the reverse pyramid method.

Warmup before Chest Shoulders triceps workout

You can do this warmup for any kind-off push workout.

  • Burpees 30 seconds x 3 sets.
  • Push-ups 10 reps x 3 sets.
  • Plank hold for 20-20 seconds

Warm-up before a heavy workout enables enough blood flow in the muscles which prevents injury and hence I don’t recommend skipping it.

Do the above warmup routine or pick some warm-ups from this video.

Push day warmup

Stretching after Chest Shoulders triceps workout

1] Neck Stretch.

Neck stretch after chest shoulders triceps workout
Image by cristi531 from Pixabay

2] Shoulder stretch:

Stretching after chest shoulders triceps workout
Photo by Nathan Cowley from Pexels

3] Wrist stretch:

4] Child pose stretch:

child pose stretch for chest shoulders triceps workout
Image by Taco Fleur from Pixabay

Workout routine

I recommend doing this workout twice a week.

Never do this workout on two consecutive days. You should at least keep 48 hours of a gap in between.

This is because recovery is an important factor as diet and workout are in muscle building.

After a heavy workout, you should let your muscles recover before hitting another kick-ass workout. Doing this will ensure speedy muscle gains.

Here’s a sample workout routine:

Day 1: Chest Shoulders Triceps workout

Day 2: Back and Biceps workout

Day 3: Core and cardio

Day 4: Legs

and repeat


You can keep chest shoulders and triceps workout on different days like:

Day 1: Chest – Best chest exercises for massive chest

Day 2: Back

Day 3: Shoulders and cardio – Top picked shoulder exercises for boulder shoulders

Day 4: Arms ( Biceps + Triceps) – Build bigger arms.

Day 5: Abs – 12 mins best abs workout.


Diet for Chest shoulders triceps workout

For this workout to really work and improve your gains, your diet needs to be perfect.

Don’t worry it’s not that complicated, just remember the following bullet points:

  • Maintain a caloric surplus of 300-400 cals i.e consume 300-400 calories more than your maintenance calories on a daily basis.
  • Consume 1 gram protein per pound of your body weight daily.
  • Focus more on complex carbs.
  • Eat 70% carbs, 30% proteins & 0% fats meal before your workout.
  • Eat 70% proteins, 30% carbs & 0% fats meal after your workout within 30 mins.
  • Consume casein type of protein before going to bed. One of the best sources of casein protein is milk. Casein makes sure that you get a continuous supply of protein throughout your sleep as this type of protein is slow-digesting.

Also check out: Tasty and Easy chicken recipe for muscle gains.

Frequently Asked Questions (FAQs)

What body parts should you train together?

Here are muscle groups which you can train together.

  • Chest, Shoulder & Tris
  • Back & Biceps
  • Legs & Abs

Why train Chest Shoulder Tris together?

Chest Shoulder and Triceps these all are push type of muscle groups i.e These muscles are used when we push something. All 3 works as a team, Their functions are dependent on one another.

And hence exercises for these 3 muscle groups are related to each other.

For eg: Though Incline bench press is a chest exercise, Shoulders and Triceps are also partially targeted in this movement.

Why is stretching important after a workout?

The chest shoulder tris workout mentioned in this blog is a relatively heavy workout. Stretching is important after a heavy workout because stretching enhances flexibility and releases muscle tension which results in less muscle soreness.

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