Can I work out my chest shoulders and triceps on the same day? Yes, we recommend that you do this. Maybe you’re pressed for time, or perhaps you just feel that satisfying burn when these powerhouses work together. Sound familiar? Let’s tackle that head-on: Yes, absolutely – training chest, shoulders, and triceps workout together is not just possible, it’s highly effective, and I recommend it.
Think about your last heavy bench press. Felt those front shoulders firing? How about your triceps locking out the weight? Exactly. These muscles are teammates on every push. Training them together isn’t just efficient; it’s how they naturally function. Done right, it builds serious strength and muscle without wasting a minute. I’ve seen clients break through plateaus and carve out that defined upper body look using this exact approach.
Let’s get into your plan. This is the same structure I use with my 1-on-1 clients – proven, effective, and designed to maximize your effort.
Iron-Clad Chest, Shoulders & Triceps Plan
Chest : Build Strength & Size (3 sets × 10 reps)
- Barbell Bench Press
Keep those shoulder blades PINNED. Feel the drive through your feet and mid-back. But a word of caution: early on, I got greedy chasing weight and let my shoulders drift back, tweaking something nasty. - Incline Dumbbell Press
Control wins. I used to rush these, but slowing the negative changed everything – suddenly felt that deep upper pec burn. - Dumbbell Chest Fly
Forget heavy weight here. Seriously. I used to ego-lift, feeling nothing but shoulder strain. Dial it back, maintain a soft elbow bend , and focus on the stretch across your pecs at the bottom.
Shoulder: Develop Strong, Rounded Delts (3 sets × 10 reps)
- Overhead Press (Barbell or Dumbbell)
Shrugging up with my traps instead of pressing with my delts. Brace your core HARD, keep ribs down, and drive the weight straight up overhead – feel those side delts fire! - Seated Dumbbell Shoulder Press
Great for focus. Sitting forces strict form. I find a slight forward lean at the start helps engage the front delts powerfully on the drive up. - Dumbbell Lateral Raise
The shoulder widener. My early mistake: Swinging like a pendulum! Grab lighter dumbbells than you think you need. Lean forward slightly, lead with your ELBOWS (not hands), and raise just to shoulder height. That burn in the middle delt? That’s the spot.
Triceps: Lock Out Strong & Add Arm Size (3 sets × 10 reps)
- Barbell Lying Triceps Extension
Feel the stretch, then extend powerfully. I learned the hard way – flaring elbows out stresses the joint. Keep elbows pointed forward, only moving at the elbow. - Overhead Cable Triceps Extension
Keep elbows HIGH and close to your ears throughout. If they drift forward, you lose tension on the long head of the tricep. That deep stretch at the bottom is where growth happens. The cable keeps tension constant. - Triceps Pushdown
Stand tall, tuck elbows firmly to your sides, and push STRAIGHT down. Squeeze your tris hard at the bottom for a full second. If you feel it more in your back or shoulders, lighten the weight – focus that burn right on the back of your arm.
PPL Training Plan Table
Chest shoulders and triceps workout together is probably the most popular and best way to combine muscle groups into a PPL three-day training plan.
| Day | Muscle Groups | Focus | Key Exercises Example |
|---|---|---|---|
| Day 1: Push | Chest, Shoulders, Triceps | Raw pressing power + shoulder caps + arm lockout strength | Bench Press, Overhead Press, Tricep Pushdown |
| Day 2: Pull | Back, Biceps | Back thickness/width + bicep peak + posture | Pull-Ups, Bent-Over Rows, Barbell Curls |
| Day 3: Legs | Quads, Hamstrings, Glutes, Calves | Explosive strength + lower body mass + athletic foundation | Squats, Deadlifts, Leg Press, Calf Raises |
Minimum 48hrs rest between training same muscles.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.