Chest, Shoulders & Triceps are the upper-body muscles also known as “pushing muscles” because working out this group of muscles always engage some type of pushing or pressing movement.
Chest, Shoulders & Triceps workout is targeting the complementary muscle groups both large and small upper-body muscles, not only to get trained at the same time but also to get equal recovery time between workouts. In P90X workout program this exercises are at DVD number 9. From every DVD in the program you can notice that every one of them pairs complimentary muscle groups, and that’s not accidental case.
Exercising complimentary muscle groups results in the activation of more muscle fibers. Common mistake of the gym goers is exercising two major muscle groups in the same workout – let’s say, combining leg and back exercises will drain on the nervous system and will make you exhausted. So with P90X you will not only avoid these kind of mistakes that can be harmful to your body but you can get your results also.
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During this Chest, Shoulders and Triceps DVD you will perform an equal ratio of chest moves, shoulder exercises and triceps exercises. Also, if you are a woman you will probably recruit your knees for assistance. And that’s ok.
First you have to warm up for about 8 minutes and then you are ready for the challenge named Chest, Shoulders & Triceps. It is best to start with the standard P90X warm-up. That means jacks, arm circles, leg swings and knee pulls. Warming up is equally important as the exercise because it’s very important to prepare your muscles for harder effort. Moreover, warm-ups prevent injuries and help you work harder.
For performing these work out you will need weights or resistance bands, P90X® Chin-Up Bar (+ Chin-up Max, if you struggle with pull-ups) and bench or chair will do just fine.
First workout is for chest and it’s called Slow-Motion 3-in-1 Push-Ups. Through all the exercises you will alternate between chest, shoulders and triceps, in that order.
So second exercise is for the shoulders and it’s called
In & Out Flys.
Hold the weights by your side and stand straight. Lift them stiff arm before you to shoulder height, and then lower them. Do it again out to the sides to shoulder height, and then lower them again.
Follow the simple but important rule – If you want size, pick a heavier weight and do lower reps and if you want tone, do the opposite, that is picking lower weight and do higher reps.
Tony Horton always makes it interesting so in this exercise he shows several variations of the chair dip. Put your hands behind you on a chair’s edge, and then lower yourself. To make it more challenging (read: harder), raise one leg.
The difference between this and a normal push-up is that you have your hands next to your rib cage. Do a push-up, and at the top arch your back for height. Focus on your back and try not to lift your hips.
This is a great shoulder exercise that requires only your body weight. Your body must go into a pike position while your legs are spread open, your behind is high in the air and your hands spread out. In this position you will perform a push-up.
Also a work out which requires no weights. Lie down on your side with legs extended out at a 30 degree angle, and press your hand against the floor to raise your torso off the ground. The other hand must be on your shoulder. It is a great and very effective triceps exercise.
This is a push up move that requires moving side to side. Also it requires a sliding surface, preferably a towel. When you go down into the (normal) push-up, slide a hand out to the side on the towel. Do four of these with each hand then switch arm. This work out activates some serious pectoral muscles.
OK, no matter how funny may seem this is a shoulder move. You will need light weights. Stand straight, and hold your arms out to your sides with forearms vertical so your hands are pointed at the ground. Then raise them so that the weights are up. It is important to keep the elbows still. This exercise is very effective with resistance bands.
Overhead Tricep Extension.
Hold dumbbells behind your head with both hands, and straighten your arms so that the weight is raised above your head.
Two-Twitch Speed Push-up.
This move is a combination of fast and slow push-ups and is called 2-twitch because you use your fast and slow twitch muscles to perform it.
Lying Tricep Extensions.
Lie on your back, weights held above your head while lying on your back then lower them to the ground on each side of your head. Raise them back up to a straight arm, and keep your elbows in place. Some time for water break and then it’s time for
Side to Side Push-Ups.
That means more push-ups going side to side.
Stand straight while using light weight. Raise your arms till they are extended out horizontally, and then turn the weights onto the floor.
Side Leaning Tricep Extensions.
Like normal tricep extensions with leaning to the side.
Wide your feet, go down on one arm, and switch every other push-up.
It’s best to perform with light weights.
Throw the Bomb.
Hold a light weight you’re your head, and elevate it back as if about to throw it.
Clap or Plyo Push-Ups.
Doing a push-up and throwing yourself off the ground so you’re completely airborne.
Raise your hand straight before you while you sit in a chair and bend at the elbows.
Front to Back Tricep Extensions.
It is a great chest workout and core workout.
Simply said, they are 4 different exercises combined into one: The Dumbbell fly, the upright row, the overhead dumbbell press and the reverse curl.
Dumbbell Cross Body Blows.