Chest Shoulders Triceps at Home

chest-shoulders-triceps

This workout contains three circuits - each containing a chest, a shoulder, and a triceps exercise.

  • Circuit 1: Repeat this circuit three times. 
    • Perfect Push-ups - Begin standing on all fours (hands and knees). Spread your fingers wide and plant them directly beneath your shoulders. You may stay on your knees, or for an increased challenge, lift your knees up so that you are in a flat plank. Your body should be level, creating a straight line from heels to head. Keeping your elbows close to your side, lower down towards the ground then press back up. You should feel this in your chest and your triceps.
    • Shoulder Press - I prefer to perform these from a seated position. Taking your 15lb dumbbells, lift the weights so that they are directly in front of your shoulders. Sitting up nice and tall, extend the elbows, pressing the weights towards the sky. Your biceps will be beside your ears. Come back to the start position, lowering the weights back in front of your shoulders.
    • Triceps Extension - Come back to standing and take just one of your 15lb dumbbells. Put your right hand on top of the left, holding onto the bar of the dumbbell. Lift the dumbbell above your head so that your elbow is straight up and your upper arm is parallel with your body. Keeping the elbow in place, straighten your arm. Release down.
    • Circuit 2: Repeat this circuit three times.
      • Chest Press: Take your 15lb dumbbells and lay down on a flat surface. I put a pillow on top of my coffee table. Start with your elbows bent and the weights by your chest like you're doing a pushup. Extend your elbows, pushing the weights directly upward. Slowly lower back down in a controlled manner.
      • Inverted Shoulder Press: Come into a downward facing dog position - back is straight (not concave or convex), legs are straight. Walk your feet in a couple steps towards your hands so that your shoulders stack more on top of your hands. Maintaining the V shape, bend and straighten your arms like you are doing a handstand pushup, pressing from your shoulders.
      • Tricep Kickbacks: With a 10lb dumbbell in your right hand, place your left knee on a flat surface (low table or chair). Lean forward and support your balance by placing your left hand on the surface as well. Lift your elbow so that it is directly beside you, arm bent. Keeping your elbow in place, extend your arm straight. This will press the weight back alongside your body. Release, bending your elbow.
      • Circuit 3: Repeat this circuit three times.
        • Flyes: Take your 10lb weights and lay down on that flat surface again. Extend your arms straight above you and slowly open them up sideways, trying to keep your arms straight. Carefully bring them back together straight above you.
        • Lateral and Forward Raises: With a 5lb dumbbell in each hand, stand up nice and tall. Lifting with your shoulders (not lower back) raise your arms straight out in front of you. Lower back down. Then raise your arms up like a T. Lower back down.
        • Tricep Dips: Place the heels of your hands on a flat, sturdy surface behind your body. Walk your heels out so that you can maintain straight legs as you bend and straighten your elbows. You want to create a 90 degree angle with your elbow when you lower.

Let me know what you think about this workout!