Shoulder and triceps are not great in terms of combination. But you can bring change to your workout style by this combination. For example you can spend time for this combination at least once in two months. Let us see some shoulder and triceps combo workouts.
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WORKOUTS:
Commence with shoulder workouts and end the workout by finishing the triceps workouts.
Commence with shoulder workouts and end the workout by finishing the triceps workouts.
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| Standing barbell press |
- Standing upright, hold a barbell in front of your head at shoulder level with your hands shoulder width apart, elbow bent and palms facing forward.
- Press the barbell overhead, extending your arms fully. Keep your back straight and remain upright throughout the movement.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
2. Standing dumbbell press:
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| Standing dumbbell press |
- Stand upright, hold heavy dumbbells in both hands with same weight at shoulder level with your hands outside shoulder, elbows bent and thumbs each other.
- Press the dumbbells overhead, extending your arms fully. Keep your back straight and remain upright throughout the movement. Return to start position just outside the shoulders.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10-failure.
(or)
3. Seated dumbbell press:
Frequency :2 sets increasing weights each set.
4. Barbell front raise:
Repetition :10-failure.
(or)
3. Seated dumbbell press:
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| Seated dumbbell press |
- Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with palms facing each other.
- Simply press the dumbbells up over head and return to start position just outside your shoulders.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10-failure.
Repetition :10-failure.
4. Barbell front raise:
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| Barbell front raise |
- Stand with your legs slightly spread. Take and overhand grip on barbell and rest the barbell on your thighs. Keep your back straight and your abdominals contracted.
- Inhale and raise the barbell forward with your arms straight until it reaches eye level. Exhale as you complete the movement.
Frequency :2 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
5. Bent over lateral raise:
Repetition :10-failure.
5. Bent over lateral raise:
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| Bent over lateral raise |
- Stand with your feet slightly spread and your upper body bent as shown in the picture. With your arms hanging at your sides hold one dumbbell in each hand.
- Raise the dumbbells to shoulder level, your hands should be completely extended when you reach shoulder level. Return to the starting position.
Frequency :2-3 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10-failure.
6. Hanging high pull:
Repetition :10-failure.
6. Hanging high pull:
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| Hanging high pull |
- Stand with your feet slightly spread. Keep your back straight. Take an overhead grip on the bar with your hands palm width apart.
- Inhale and pull the barbell straight upward until you reach the shoulder height. Lift your elbows as high as possible at the top of the movement. Exhale and slowly lower the barbell back to the starting point.
Frequency :2 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10-failure.
7. Dumbbell upright row:
Frequency :2 sets increasing weights each set.
Repetition :10-failure.
7. Dumbbell upright row:
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| Dumbbell upright row |
- Hold dumbbells in both your hands resting on the thighs. Similarly raise the dumbbells toward your chin by leading with your elbows. When your upper arms are parallel to the floor, stop the pull and lower the dumbbells along the same path it was raised.
- At the top of your range of motion, your elbows should be higher than your wrists.
- Note that both your hands should be at the same level when your raise and release.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10-failure.
TRICEPS:
8. Skull crusher:
Repetition :10-failure.
TRICEPS:
8. Skull crusher:
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| Skull crusher triceps extension |
- Lye on a flat bench, positioning the bar over your eyes. Keep your triceps under some tension while your arms are in the extended position.
- Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward your fore head. Slowly come back to the starting position and repeat.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
(or)
9. Lying dumbbells triceps extension:
Frequency :2 sets increasing weights each set.
10. Over-head triceps extension:
(or)
9. Lying dumbbells triceps extension:
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| Lying dumbbells triceps extension |
- Lye on the bench with dumbbells in your hand raised straight overhead. Now bend your fore arm so that you make 90° elbows.
- Then extend your hands back straight to 180° by giving a press to your triceps muscles. Repeat the same to complete your set.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :10- failure.10. Over-head triceps extension:
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| Over-head triceps extension |
- Attach the rope or a bar to the high pulley of the cable station. Take your position by bending your body forward and holding the bar under grip behind you with one leg on the front and other on the rear side.
- From the position at which elbows are 90°, extend your hand fully without movement in your arms. Return to the starting position and repeat.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :12- failure.
11. Triceps push down:
13. Close grip bench press for triceps:
11. Triceps push down:
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| Triceps push down |
- Using a high-cable pulley in front of the cable station, grasp a straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your fore arms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and wrists straight.
- Keep your whole body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up.
Frequency :2 sets increasing weights each set.
Rest :1 mins rest between each sets.
Repetition :12- failure.
12. Chair triceps dip:
12. Chair triceps dip:
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| Chair triceps dip |
- Place your hands on the edge of a chair or a flat bench and rest your heels on the floor.
- Assume a torso-leg almost right angled, inhale and bend your arms.
- Straighten your arms to return to the starting point by squeezing your triceps, exhaling as you complete the movement.
Frequency :2 sets.
Rest :1 mins rest between each sets.
Repetition :15- failure.
13. Close grip bench press for triceps:
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| Close grip bench press |
- Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip. Focus on keeping about an six to eight inch width in your grip.
- Lift the barbell off the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the starting position. Make sure to focus on keeping your elbows perpendicular to your body through out the full range of the movement.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
14. Weighted tricep dips:
Frequency :2-3 sets increasing weights each set.
14. Weighted tricep dips:
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| Weighted tricep dips |
- This exercise is similar to the triceps bench dips, the only difference is you have to add a weight plate on your thighs when you do this exercise.
- Place your hands on the edge of a flat bench and rest your heels on another bench. Ask some one to add weight plate to your thighs after coming to this position.
- Inhale and bend your arms.
- Straighten your arms to return to the starting point by squeezing your triceps, exhaling as you complete the movement.
- Do not extend your arms completely, instead continue immediately when you are almost extended.
Frequency :2-3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
15. Dips:
Frequency :2-3 sets.
15. Dips:
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| Dips |
- Take your position in parallel bar dips machine, with your legs tied up behind you.
- First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows almost parallel to your body.
- This will ensure that you are using more triceps than chest. Remember, really concentrate for your triceps, so don't bend forward too much as you do for chest.
- Well if you are not feeling pressure in your triceps you can add a dumbbell in between your legs.
Frequency :2-3 sets.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
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