Best Exercises For Your Shoulder and Triceps

It's time to push! It's time to completely rip your shoulders and triceps. You can increase your upper body strength and size by working these muscle groups specifically.

However, before you begin to experience the advantages, you must establish a rigorous push day regimen that will work best for you.

Exercises that target your shoulders and triceps specifically should be a part of any push day routine.

We'll introduce you to the 5 push day workouts. Your upper body will change if you appropriately carry out these exercises.

We'll also give you a taste of our go-to push day workout to get you going. So let's get started if you're ready to concentrate on your push muscles.

6. BEHIND THE NECK OVERHEAD PRESS

Another great exercise for isolating your shoulder muscles, namely the anterior and lateral deltoid fibres, is the behind- the-neck overhead press.

If you don't employ the appropriate form, it can easily hurt your neck and shoulders, just like the dumbbell shoulder press. As a result, it's crucial to begin with a modest weight and concentrate on adopting the correct form.

To complete this exercise correctly:

1. Position a barbell behind your head while sitting on a bench.

2. Spread your hands shoulder-width apart while you hold the barbell.

3. Raise the barbell until your arms are fully extended.

4. Squat down until the barbell is halfway behind your head.

5. Re-press the barbell until your arms are fully extended. The appropriate number of times should be repeated.

6. Advice: Don't push yourself too hard during this exercise; focus first on using good form.

7. SIDE LATERAL RAISES

Similar to shoulder presses, side lateral raises isolate the lateral fibres of your shoulder muscles rather than just the anterior or posterior deltoids.

As a result, your shoulders will appear wider and heavier, improving your body. To establish the mind- muscle connection, it is advised to perform these exercises lightly and more frequently.

To complete this exercise correctly:

1. Hold a dumbbell in each hand while standing with your feet shoulder-width apart.

2. Raise your arms up to shoulder height or a little higher and extend them out to the side.

3. Reposition your arms at your sides. The appropriate number of times should be repeated.

4. Avoid raising your arms since doing so can injure you. Instead, concentrate on lifting the weight with a controlled motion while activating your shoulder muscles.

8. SKULLCRUSHERS

Another well-liked tricep exercise that isolates the muscle area directly is the skullcrusher. They work wonders to increase the triceps' growth and strength.

If you wish to exercise unilaterally, you can use dumbbells even though they are normally performed utilising an EZ bar. But just be cautious. Dropping the weight, as the term implies, could cause skull fractures.

To complete this exercise correctly:

1. Lie down on a bench that is flat and hold a barbell or dumbbells above your chest.

2. Hold the EZ bar or dumbbells with your hands at least shoulder-width apart.

3. Lower the weight till it is at your forehead while keeping your elbows close to your sides.

4. After straightening your arms, press the weight back up. The appropriate number of times should be repeated.

5. Recommendation: When lowering the weight, avoid swinging it backward. To prevent damage, this exercise calls for a great deal of control. Go lighter if the weight is too heavy for you to carry back without swinging it!

9. SEATED TRICEP EXTENSION

The final tricep exercise on our list is the sitting tricep extension. It's a useful exercise for focusing on only one muscle group.

Being seated makes it simple to keep your form correct throughout the activity. As a result, you'll be able to concentrate all of your attention on engaging your triceps muscles, which will lead to higher growth and pumps.

To complete this exercise correctly:

1. Place a dumbbell behind your head while sitting on a bench or chair.

2. Holding the weight firmly in both hands, raise it until your arms are fully extended.

3. Lower the weight till it is at your forehead while keeping your elbows close to your sides.

4. After straightening your arms, press the weight back up. The appropriate number of times should be repeated.

5. Advice: To really engage the muscle group, hold your elbows close to your sides like you do with the other tricep exercises. Even though you might want to arch your back, do your best to maintain it flat against the bench.

10. TRICEPS PUSHDOWN 

We've covered workouts that mostly work the chest and shoulder muscles, so now it's time to talk about the triceps.

Using a cable machine, the triceps pushdown is a great exercise for tricep isolation. You can target the medial and lateral heads of the muscles by pushing down.

A proper push workout should always include them because pushing is a crucial exercise. When doing this workout, your triceps will be put to the test.

To complete this exercise correctly:

1. Join a horizontal cable bar to the machine with pulleys.

2. Spread your hands shoulder-width apart as you hold the bar.

3. Push the bar down until your arms are fully extended while keeping your elbows close to your sides.

4. Let go of the tension and allow your arms to slowly reposition themselves. The appropriate number of times should be repeated.

5. Recommendation: To prevent damage, avoid swinging your arms as you press the bar down. As an alternative, concentrate your weight along your triceps and press down along your sternum.