Best Chest Shoulders Triceps Workout | Complete Guide
When people think about building a strong and balanced upper body, the chest, shoulders, and triceps are always at the top of the list. These muscles are part of the push group and often trained together for maximum efficiency. Whether you are a beginner or an advanced lifter, combining chest, shoulders, and triceps workouts can help you gain strength, size, and definition. In this article, we’ll explore the best chest and shoulder workouts, triceps routines, and complete push day plans that you can follow in the gym or at home.
For more on chest-focused training, check out Healthline’s guide on chest exercises.
Why Train Chest, Shoulders, and Triceps Together?
The chest, shoulders, and triceps are connected in almost every pressing movement. When you do a bench press for your chest, your shoulders and triceps also help. This is why many lifters choose to combine them into one push workout.
Benefits:
- Better muscle growth because of compound exercises.
- Efficient use of time at the gym.
- Balanced upper body development.
- Improved posture and strength. Learn more about the benefits of strength training.
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Best Chest and Shoulder Workouts for Muscle Growth
If you want a broad chest and round shoulders, you need to focus on both compound and isolation exercises. Here are some of the best chest and shoulder workouts to add to your routine:
Chest Exercises
- Bench Press (Flat) – Bodybuilding.com’s list of best chest exercises
- Incline Dumbbell Press
- Chest Fly (Machine or Dumbbell)
Shoulder Exercises
- Overhead Barbell Press – see Verywell Fit’s shoulder workout guide
- Dumbbell Shoulder Press
- Lateral Raises
- Rear Delt Fly
Effective Chest Shoulder Tricep Workout Routine
To build all three muscle groups, you need a workout that covers them properly. Here’s a sample chest shoulders and triceps workout you can follow:
Push Day Routine
- Bench Press – 4 sets x 8 reps
- Incline Dumbbell Press – 4 sets x 10 reps
- Overhead Shoulder Press – 4 sets x 8 reps
- Lateral Raises – 3 sets x 12 reps
- Skull Crushers (Triceps) – 3 sets x 10 reps (see ACE Fitness triceps exercises)
- Dips – 3 sets to failure
This mix of compound and isolation moves makes a best chest shoulders triceps workout that works for both beginners and intermediates.
Shoulder and Chest Exercises You Must Try
Some exercises directly target both chest and shoulders together. If you want a strong push workout, don’t miss these:
- Push-Ups (different variations)
- Dumbbell Arnold Press
- Incline Push-Ups
- Landmine Press
- Cable Crossovers
Chest and Shoulder Workout Plan for Beginners and Advanced Lifters
A proper chest and shoulder workout plan depends on your fitness level.
Beginner Plan (3 Days Per Week)
- Day 1: Chest + Shoulders
- Day 2: Back + Biceps
- Day 3: Legs + Core
Advanced Plan (Push-Pull-Legs)
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs
- Day 4: Rest, then repeat
Tips for a Great Chest and Shoulder Routine
- Always warm up before lifting.
- Focus on form, not just weight.
- Use progressive overload for growth.
- Balance pushing with pulling to avoid posture issues.
Common Mistakes in Chest and Shoulder Training
- Overtraining shoulders on chest day.
- Doing chest and shoulder workouts back-to-back without rest.
- Using poor form in heavy lifts.
- Ignoring triceps in push workouts.
For more on training science, see NIH’s research on resistance training benefits.
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Conclusion
Training the chest, shoulders, and triceps together is one of the most effective ways to build strength and aesthetics. With the right chest and shoulder workout plan, proper chest shoulder tricep routines, and focus on form, you can achieve amazing results. Always combine compound movements with isolation exercises for maximum growth.
FAQs
1. Is it okay to train shoulders after chest day?
Not recommended. Shoulders are already used during chest day. Train them together or give at least 48 hours rest.
2. What’s the best chest and shoulder workout for beginners?
Bench press, incline dumbbell press, and overhead dumbbell press are the best starting exercises.
3. Can I train chest, shoulders, and triceps on the same day?
Yes. This is called a push workout, and it is very effective.
4. How many times per week should I train chest and shoulders?
2 times per week is enough for most people. Make sure you rest in between. See ACE Fitness exercise science guide for details.
5. What are the best exercises for upper chest shoulder workout?
Incline dumbbell press and overhead barbell press are the best options.
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Final Note
Consistency, form, and proper rest are the keys. Follow these routines, and you will see real progress in your chest, shoulders, and triceps.