Chest, Shoulders and Triceps

Chest, Shoulders And Triceps
Chest, Shoulders and Triceps is a 55 minute resistance workout that works your Chest, Shoulders and Triceps. What makes this workout special is that it incorporates standard weight lifting moves as well as all the variety the has become famous in a P90X Workout.

Slow-Motion 3-in-1 Push-Ups: This move is a total of 12 repetitions with 3 hand positions. For each hand position do 4 repetitions taking 4 counts going down and 4 counts coming up. Starting with wide push-ups, standard, then ending with military hand position push-ups. There is a bonus and the end of this move where you have the option to do slow push-ups or fast. Tony encourages everyone to always do max repetitions on push-ups. For increased intensity and range of motion, use push-up bars.

In & Out Shoulder Flys: Since this move is performed with straight arms, Tony recommends a slightly lighter weight. This move is a total of 16 repetitions. Holding the weights at your side, raise both your hands simultaneously directly in front of your body the return to the starting position. The next move is performed by lifting both of your hands simultaneously to your sides making a straight line with your arms then returning to the starting position. Each lift is considered 1 repetition.

Chair Dips: Using a chair, place your palms at the edge of the chair with your fingers towards your butt and your legs straight directly out in front of you. Working your triceps, lower your body closer to the floor without your back touching the chair. This move has different variations of intensity by adding another chair or raising the leg. This is a maximum rep exercise.

Plange Push-Ups: Similar to a military push-ups but hands are slid further back closer to the rib cage. Fingers tips are out with your thumbs facing forward. Starting in the plank position with your hands close to your rib cage, the first move is essentially a standard push-up. The difference is on the way up. Instead of just coming up, the middle of the back is raised in the plank position. This is also a maximum repetition exercise.

Pike Presses: This move almost looks like a push-up from a variation of downward dog on your tip toes. In the starting position, your are on your toes making an upside down V with your legs and torso. This move is performed by lowering the crown of your to head to the floor directly between your hands. For added resistance, you can add push up bars or a chair.

Side Tri-Rises: Lying on your right side, put your left hand underneath your right armpit and put your right hand on your left shoulder. This move is then performed by extending the left arm to elevate your torso off the ground. Ideally, you want to make your left arm straight for maxim range. After max reps are achieved, switch sides.

Floor Flys: Starting in a standard width push up plank. Your right hand stays as your left hands moves to the left then does a push-up. Come back up to the starting position and repeat 4 times. Switch sides every 4 reps and perform move to your max.

Scarecrows: This is a dumbbell exercise. Staring in a standing position with one foot slightly in front of the other. Put your arms up like a scarecrow which means your biceps should make about a 90 degree angle with your forearms facing down. Lifting both weights forward then up keeping your biceps at the same level. This is not a maximum rep exercise. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

Overhead Tricep Extensions: This is a dumbbell exercise. Starting in a standing position with one foot slightly in front of the other. Pressing the two weights together, lift them up and over your head to where your elbows should be pointing to the ceiling. Lower the weights then punch the ceiling flexing the triceps. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

Two-Twitch Speed Push-Ups: Starting in a standard width push-up plank. This move if performed by first completing 4 fast twitch push-ups immediately followed up by 3 slow 4 count push-ups. This is a max rep exercise. For added intensity, use push-ups bars.

Y-presses: This is a dumbbell exercise. Starting in a standing position with one foot slightly in front of the other with your hands and weights are the ear level. The move is performed by using your shoulders and triceps to lift the weights above your head creating a Y formation the returning to the starting position. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

Lying Tricep Extensions: This is a dumbbell exercise. Lying on your back with your legs bent and the knee and the weights lifted directly towards the ceiling. This move is performed by lowering the weights to your ears then returning to the starting position. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

Side-to-Side Push-Ups: Starting in a standard width push-up plan position. From the standard with push-up plank position, move your right hand and arm out then perform and wide fly push-up. Return to the starting position then perform move with the left arm and leg. This is a max rep move.

Pour Flys: This is a dumbbell exercise that uses straight arms so Tony recommends using a slightly lesser weight. Starting in a standing position with one foot slightly in front of the other. Arms come straight up directly to your sides followed by a pouring motion by tilting the weights downwards then returning to the starting position. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

Side-Leaning Tricep Extensions: This is a dumbbell exercise that uses a chair. Sitting sideways on the chair where your left arm should be resting on the back for support. The torso should also be leaning towards the back of the chair. The right arm comes up and drops behind your head to work the tricep. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

One-Arm Push-Ups: Starting in a one arm plank position with wide knees and feet. The torso slightly rotates and an angle to stabilize to go down and come back up. This is a relatively difficult move so Tony suggest modifying you are not quite ready for this modified move. You can modify this move by not going all the way down or doing this on your knees.

Wighted Circles: This is a dumbbell exercise that uses straight arms so Tony recommends very light weights. Starting in a standing position with one foot slightly in front of the other. The arms then come directly out to your sides as your 10 small circles going forward then backward. After 20 reps, Tony gives you a mini break. There is a total of 40 weighted circle repetitions.

Throw the Bomb: This is a dumbbell exercise. Starting with one leg slightly in front of the other. This move is similar to a tricep extension with a small hip twist. The video starts with weight in the right hand as the left hand points “out to your receiver.” Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

Clap or Plyo Push-Ups: Starting in a wide hand and feet push-up plank position. This move is performed by doing a push-up then exploding off the ground to where you can clap your hands then coming back down to the ground. This is a maximum rep exercise.

Slo-Mo Throws: This is a seated dumbbell exercise. Tony recommends a slightly lighter weight. Seating at edge of the chair, the first move is performed by lifting the weights simultaneously in front of you with straight arms. The second move is performed by keeping your biceps where they are then moving the weights behind your ears. The third move is returning the to end of move one where the weights are directly out in front of you then returning to the original starting position with the weights to your sides.

Front-toBack Tricep Extensions: This is a dumbbell exercise that is similar to throw the bomb. Starting with one foot slightly in front of the other putting the weight on your collar extending upward the brining back behind your head. Repeat until you complete the 8-10 or 10-15 reps then switch arms.

One-Arm Balance Push-Ups: Starting in a standard width push-up plank. This move is performed by doing a push-up then locking your ankles together then reaching your left hand up to the sky. Return to the starting position then switch sides until maximum reps are completed.

Fly-Row Presses: This is a combination dumbbell move that incorporates 3 exercises. Starting with one foot slightly in front of the other. The first move is a fly where the arms fly out to your sides with a 90 degree angle between your biceps and forearms then returned to the starting position. The second move is a row where both weights are brought up to the collar the put in position for the press. The third move is the press where both weights are pressed towards the ceiling then followed up by a reverse curl returning to the starting position.

Dubbell Cross-Body Blows: This is a lying down dumbbell exercise. With legs bent and the knee and weights to the side, this move is performed by throwing punches towards the ceiling one arm at a time. This is a maximum rep exercise.