30-Minute Chest, Shoulders + Triceps Workout (Overload 30 Day 7)
Build strong arms at home with this chest, shoulders and triceps workout. This strict set format has you repeating an upper-body strength exercise back-to-back for three sets. This format encourages maximum muscle build in just 30 minutes.
This is DAY SEVEN of my Overload 30 Program.
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Day seven of my 2-Week Overload 30 Program is another upper-body workout focused on the chest, shoulders and triceps.
Today’s upper-body push workout uses a strict set format to maximize muscle growth. In a strict set, we’ll perform the same exercise back-to-back consecutively. Then, we’ll perform a one-minute strip set burnout. In a strip set, you “run the rack” by using whatever weights you need to use in order to perform as many reps as possible within one minute.
By adding strict set and strip set training into my strength training workout routine, I’ve noticed some serious muscle definition in my chest, shoulders and triceps. Strict sets are a great way to progressively overload your muscles. By performing the same exercise back-to-back, we increase the stress on that specific muscle group which forces adaptation.
I encourage you to use heavy weights during your strict sets today. The goal is that the last 2-3 reps of each set should feel challenging to complete, without compromising your form. Decrease weights as you need to during the strip sets. In a strip set, your goal is to knock out as many solid reps as possible in one minute of work.
Workout Overview
This upper-body push workout is designed to challenge your strength and endurance in just 30 minutes. It consists of three upper-body strength circuits and a 2-minute HIIT burnout designed to build strength, increase your heart rate and burn fat.
Proper form is important for muscle hypertrophy, so be sure to choose weights that allow you to work through your full range of motion. This workout includes a dynamic warm-up and a comprehensive cool-down, but you can also add these shoulder mobility exercises at the end.
Add arm workouts like this one to your home training program one to two times a week to build strength in your pushing muscles.
Workout Equipment:
Medium to Heavy Set of dumbbells. We’re using 5-20 lbs. Optional bench.
Workout Instructions:
Follow along with the guided Push Day Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 3 Strict Set Circuits
- Timed Intervals (40 seconds of work, 20 seconds rest for strict sets and 60 seconds for strip sets)
- Strict Set Into Strip Set Format (repeat each strength exercise x 2 sets, back-to-back sets followed by a 60 second strip set burnout)
- Start with a 1-minute buy in exercise and end with a 2-minute HIIT finisher
Workout Outline
1-MINUTE BUY IN:
- Dumbbell Front Raise and Standing Press
CIRCUIT ONE:
CIRCUIT TWO:
CIRCUIT THREE:
HIIT FINISHER:
- Fast Feet and Burpee
- Lateral Shuffle
1. Dumbbell Narrow Chest Press
Targets: Chest, shoulders, triceps, upper back, mid-back, abs and core muscles.
How to Do a Narrow Chest Press
- Lie flat on your bench with one dumbbell in each hand, elbows pinned at your sides, dumbbells at mid-chest point, and palms facing in toward one another. Press your feet firmly into the floor.
- Exhale as you press the dumbbells up in a straight line, ending with your arms straight overhead, wrists over shoulders.
- Lower back to the starting position and repeat.
Modification: Option to lie on the floor.
2. Rotational Chest Fly
Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.
How to Do a Rotational Chest Fly
- Lie flat on your bench with one dumbbell in each hand, arms extended above your shoulders, palms facing in towards each other. Press your feet firmly into the floor.
- Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level. Your elbows should remain soft and not over-extended (keep a slight bend in the elbows).
- Exhale as you pull the dumbbells back to the starting position. As you pull the dumbbells back, rotate your hands so that your palms are now facing your face, pinkies come together. Squeeze your chest muscles together, keeping your chest puffed out and your elbows slightly bent.
Modification: Option to lie on the floor.
3. Alternating Shoulder Drop or Overhead Press
Targets: Both the anterior and lateral heads of the deltoid.
How to Do an Alternating Shoulder Drop or Overhead Press
- Start seated with your feet planted firmly on the ground, back straight and core engaged. Hold a dumbbell in each hand, racked at your shoulders. Palms are facing in.
- Perform an overhead shoulder press by pressing both dumbbells overhead, locking out biceps near ears.
- Keep the dumbbell in the left arm overhead as you lower the dumbbell in your right arm down to shoulder height with control.
- Hold for a moment, then press the dumbbell in your right hand overhead until the right arm is fully extended.
- Switch arms, this time dropping the dumbbell in the left hand down to shoulder height with control.
Modification: Perform an alternating shoulder press from a standing position, keeping the dumbbells racked at your shoulders (rather than holding one dumbbell overhead).
4. Half Rainbow Front Raise
Targets: Anterior and lateral deltoids (shoulders), upper back (traps), arms, abs and core.
How to Do a Half Rainbow Front Raise
- Find a staggered stance with your right foot slightly in front of your left foot. Hold a pair of dumbbells at your sides, palms are facing in.
- Perform a dumbbell front raise by lifting the dumbbells in a half circle or arc, drawing them out to the sides and up, stopping when the dumbbells are straight out in front of you at shoulder height.
- With control, reverse the arc as you lower the dumbbells back down to the starting position.
Modification: Omit the arc and perform a standard front raise, raising the dumbbells directly in front of you. You can also perform an alternating front raise, lifting one dumbbell at a time.
5. Straight Arm Press Back
Targets: The back of the arms including the triceps, lats, rear deltoids (shoulders), rhomboids and traps.
How to Do a Straight Arm Press Back
- Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
- Hinge forward at the hips until your body is in a straight line (torso parallel to the mat).
- Keep your arms straight as you pull both dumbbells back to your hips (just past your hips).
- Control the dumbbells back down. Return to the starting position, trying not to let the dumbbells touch at the bottom.
Modification: Perform alternating straight arm pull backs, pressing one dumbbell back at a time.
6. Skull Crusher
Targets: Triceps and core.
How to Do a Skull Crusher
- Lie flat on your bench, legs bent at 90 degrees.
- Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
- Bending at the elbows, slowly lower the dumbbells towards your head (just bending at the elbows, lowering the dumbbells towards your temples).
- Then press the dumbbells back overhead to return to the starting position.
Modification: Option to lie on the floor.
FAQs
Can I Train Chest, Shoulders and Triceps Together?
Yes, you can absolutely train your chest, shoulders and triceps together. These three muscle groups are all involved in “pushing” movements. For example, when you perform a bench press for your chest, your shoulders and triceps also work as secondary muscles. Combining these muscle groups into one workout can be time-efficient, especially if you have a limited number of training days per week.
How Often Should You Do a Chest and Triceps Workout at Home?
How often you should train chest and triceps will ultimately depend on your fitness level and goals. However, training chest and triceps is part of popular workout splits like the “push/pull/legs” routine, where one day is dedicated to all the upper body pushing muscles (chest, shoulders, triceps), another for pulling muscles (back, biceps) and a third for legs. I recommend training your push muscles about once per week, alternating with pull workouts, leg workouts and full body workouts.
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4 comments
Day 7. Arms shaking…but this is my favorite so far!
I’m so glad you loved this workout, Amie! Way to crush it! Keep up the great work! -Lindsey
This program is awesome! I’ve done every program you’ve had on offer over the last two years and by far this is my favourite. Every day I find something to improve on (rainbow shoulder raises are very humbling) and something I’m impressed by (25lb chest press yes please!)
Thank you Lindsey and Rachel and I can’t wait for day eight!
Hi Candice! That’s fantastic to hear! We’re thrilled that this program is your favorite and that you’re seeing such great progress. Rainbow shoulder raises definitely have a way of keeping us humble, don’t they? And hitting a 25lb chest press is a huge accomplishment – congratulations! We appreciate the feedback and we’re excited for you to experience Day 8 and the rest of the program. Keep up the amazing work! -Lindsey