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25-Minute Chest, Shoulders + Triceps Workout (Stronger 25, Day 7)

Build strength in the upper body push muscles with this chest, shoulders and triceps workout. All you need is a set of dumbbells to build upper body strength at home in under 30 minutes. This strength workout will get your heart rate up with a cardio circuit, too.



 

This is DAY SEVEN of our Stronger 25 Program.

woman performing a bicep curl hold and dumbbell press out

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Build a strong chest, shoulders and triceps in under 30 minutes with this dumbbell workout.

This is day seven of our Stronger 25 Strength Training Program. Last week we worked the upper body pull muscles (back and biceps).

Today we’ll give the “pull muscles” a break as we target the upper body “pushing muscles” or the chest, shoulders and triceps.

If you’re working on push ups at home, these push exercises will help you get there. Reach for those heavy weights and challenge yourself today.

two women performing a standing dumbbell chest fly in a chest shoulder and tricep workout at home

Chest, Shoulders and Triceps Workout FAQs

Should You Train Chest, Shoulders and Triceps Together?

Yes! The chest, shoulders and triceps are the three arm muscles that you use for ‘pushing movements.’ For example, think of how your pecs or chest muscles flex as you push weights overhead in a dumbbell chest press. It’s ideal to pair these three muscle groups together in an upper body workout.

What Are The Benefits Of Chest, Shoulder and Tricep Workouts?

Dumbbell arm workouts have many benefits. A strong chest, shoulders and triceps are essential for daily movements such as lifting, and pushing. The chest is a large metabolic muscle – which means training it can burn more calories and boost the resting metabolism. Pairing dumbbell chest exercises, shoulder exercises and tricep exercises is efficient because these muscle groups often work together.

two women performing a lateral shuffle and dumbbell press in a push workout at home

Build strength in the chest, shoulders and triceps using just a set of dumbbells at home.

Today’s workout is made up of two strength circuits, a cardio and push ups circuit, and an abs and core burnout. The exercises in this push workout are designed to target the chest, shoulders and triceps from multiple angles to create strength and definition.

I suggest doing a push day workout routine like this once a week as part of a well-rounded fitness routine.

Workout Equipment:

A medium-to-heavy set of dumbbells. I suggest anywhere from 8-25 lbs. We used 10-20 lb dumbbells in this workout.

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woman performing a half kneeling dumbbell hold, holding two dumbbells in a front racked position

Workout Instructions:

Follow along with the guided Chest, Shoulders and Triceps Workout At Home on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 2 Circuits (3 exercises per circuit)
  • Timed Intervals (30 seconds work, 10 seconds rest. Complete as many reps as you can in the timed interval.)
  • Repeat Each Circuit x3 Sets
  • Cardio and Push Up Superset (after circuit one)
  • Bonus Core Circuit

Workout Outline

CIRCUIT ONE:
1. Kneeling Single Arm Shoulder Press and Overhead Hold
2. Single Arm Chest Press and Single Arm Isometric Hold
3. Side Lying Single Arm Tricep Floor Press

CARDIO AND PUSH UPS:
1. Push Up and Punch
2. Lateral Shuffle and Dumbbell Punches

CIRCUIT TWO:
1. Standing Chest Fly and Front Raise
2. Overhead Tricep Extensions
3. Dumbbell Halo and Vertical Press Out

ABS AND CORE:
1. Push Up and Dumbbell Drag
2. Dumbbell Chest Press and Reverse Crunch
3. Dumbbell Overhead V-Sit and Alternating Leg Lifts
4. Low Squat Dumbbell Push Out and Alternating Toe Tap

two women performing overhead tricep extension with a dumbbell in a tricep shoulder and chest workout

Prefer to Watch On YouTube?

youtube icon Push Workout

6 Chest, Shoulders and Triceps Exercises

Kneeling Single Arm Shoulder Press and Overhead Hold

Targets: The deltoid muscles (shoulder muscles) while also strengthening the hips and core as they stabilize an uneven load.

two women performing a kneeling single arm shoulder press in an upper body workout

How To Do A Kneeling Single Arm Shoulder Press and Overhead Hold

  1. Start in a kneeling position, knees under hips (add additional padding to support your knees if necessary). Shoulders stacked over hips.
  2. Hold a dumbbell in each hand, front racked at shoulder height with a neutral grip (palms facing your neck).
  3. Perform a single arm overhead press on the left arm by pressing the dumbbell directly overhead. Keep the arm straight as you lock out the left elbow by the left ear. Hold this single arm overhead press throughout the entire set.
  4. Then perform a single arm overhead press on the right arm. Rotate the dumbbell in your right hand so that your palm faces out and raise the dumbbell overhead, arm straight as you lock out the right elbow by the right ear.
  5. Slowly lower the dumbbell in your right hand back down towards the right shoulder. As you do so, rotate the dumbbell so your palm faces in again towards your face or neck. Maintain the overhead hold on the left arm the entire time.

Single Arm Chest Press and Single Arm Isometric Hold

Targets: Chest (pectorals), shoulders (deltoids), core and triceps.

two women performing a single arm chest press and single arm isometric hold in a dumbbell arm workout

How To Do A Single Arm Chest Press and Isometric Hold

  1. Lay flat on your back with legs bent at 90 degrees. Hold a dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
  2. Raise the right arm up a few inches to perform a single arm isometric hold on the right arm. Right elbow is lifted off the mat, maintaining a 90-degree bend.
  3. Then perform a single arm chest press on the left arm. Exhale as you push the dumbbell in the left hand overhead; dumbbell stacked over your left shoulder at the top of the press. Make sure your wrist is strong and in line with your shoulder.
  4. Lower the dumbbell back towards your chest with control.

Side Lying Single Arm Tricep Floor Press

Targets: Triceps, shoulders, abs and core.

one woman performing side lying single arm tricep floor presses and one woman performing single arm tricep kickbacks with a dumbbell in an upper body dumbbell workout

How To Do A Side Lying Single Arm Tricep Floor Press

  1. Lie down on one side, stacking your shoulders, hips, and feet. Option to bend your legs or keep them extended long.
  2. Plant your top hand to the mat directly in front of your bottom shoulder. Gently hold your top shoulder with your bottom hand (this keeps the shoulder stable and ensures the work is coming from your triceps).
  3. Pressing through the palm of your hand on the mat, push yourself up off the mat until your arm is almost fully extended.
  4. With control, lower yourself back to the mat returning to the starting position.

Modification: Option to omit the side lying single arm tricep press and perform single arm tricep kickbacks from a quadruped position.

Standing Chest Fly and Front Raise

Targets: Arms, chest, shoulders, abs and core.

two women performing a standing chest fly and front raise with dumbbells in a chest, shoulders and triceps workout at home

How To Do A Standing Chest Fly and Front Raise

  1. Stand with your feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your sides; palms face out away from the body (underhand grip). Shoulder blades pulled down towards your hips.
  2. Squeeze your chest as you lift your right hand across your body bringing the dumbbell in the right hand parallel to your left shoulder. Think “right pinky finger to left shoulder”. Palm faces up towards the ceiling.
  3. Keep a soft bend in your elbow as you lower the dumbbell back to the starting position with control.
  4. Repeat the standing chest fly on the left arm.
  5. Then perform a front raise by lifting the dumbbells in both hands straight out in front of you to shoulder height (palms facing up).
  6. With control, lower the dumbbells back down in front of you and repeat the sequence, performing a single arm standing chest fly on each arm and a double arm front raise.

Overhead Tricep Extension

Targets: The long head of your triceps and core.

two women performing overhead tricep extensions with a dumbbell in a push workout at home

How To Do Dumbbell Overhead Tricep Extensions

  1. Stand with feet hip-distance apart. (Option to stagger the feet to better support the low back.)
  2. Hold one dumbbell or two dumbbells straight overhead and activate your core by squeezing your glutes and abs to protect your lower back.
  3. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
  4. In this particular variation, perform two overhead tricep extensions on a single count, then perform one overhead tricep extension on a two-count, lowering the dumbbell down on a two-count and raising it back overhead on a two-count to increase the time under tension.

Dumbbell Halo and Vertical Press Out

Targets: Shoulders, low back and abdominal muscles.

This is also a great exercise to increase shoulder mobility.

two women performing a dumbbell halo and vertical press out in a chest, shoulder and tricep workout at home

How To Do A Dumbbell Halo and Vertical Press Out

  1. Stand with your feet under hips, holding a dumbbell vertically at your chest, right hand at the top head of the dumbbell and left hand at the bottom head of the dumbbell.
  2. Brace your core and perform a dumbbell “halo,” pulling the dumbbell in a smooth motion towards your left shoulder and then behind and around your head, ending with the dumbbell centered and vertical at your chest. Left hand is now at the top head of the dumbbell.
  3. Then, press the dumbbell away from your body, keeping it in line with your shoulders. With control, return the dumbbell to your chest.
  4. Repeat, this time changing halo directions. Pull the dumbbell towards your right shoulder then behind and around your head, ending with the dumbbell centered and vertical at your chest, right hand on top.
Stronger 25 Feature Image. Woman performing an oblique crunch and knee drive.

Stronger 25: FREE Strength Training Program

A 2-week, strength training program designed to help you feel stronger in just 25 minutes a day.

If you liked this chest, shoulders and triceps workout at home, download the FREE, 2-Week Full Body Workout Plan.

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