Advanced Chest, Shoulders, and Triceps Workout

Strengthening the upper body is associated with many health benefits, including improving overall fitness, mobility, and flexibility. Strength-training is also linked to increasing the healthy years of an individual's life, making upper body strength-training a critical part of any exercise program.

This intermediate/advanced chest, shoulders, and triceps workout will challenge your upper body with tough tri-sets. Each tri-set will take you through 3 exercises, including a chest exercise, a shoulder exercise, and a triceps exercise, with no rest between sets.

This workout will take about 45 minutes depending on how many tri-sets you choose to complete. You'll need various weighted dumbbells, a barbell, a chair or ball, and a bench or step.

How to Perform These Exercises

Begin with a 5- to 10-minute warm-up of light cardio, such as walking in place or jogging.

  • Perform the exercises in each tri-set, rest for 30 or more seconds, and repeat.
  • For a more challenging workout, repeat each tri-set 1-3 times.
  • To scale back, complete each tri-set 1 time.

Make sure to choose a weight that makes the last set challenging, without sacrificing your form.

Tri-Set 1

Tri-set 1 includes drop set push-ups, overhead presses, and close grip bench presses. In addition to focusing on the chest, shoulders, and triceps, some of these moves also hit the core and legs.

Drop Set Push-Ups

Push-ups work the chest without the use of any equipment, making it a great move to incorporate into your exercise routine. As an added bonus, this move also works the arms, shoulders, legs, and core.

For these push-ups, begin on the floor on all fours, with the hands placed a bit wider than the shoulders and the elbows slightly bent.

  1. Extend the legs back, with the weight in your toes. Feet should be hip-width apart.
  2. Keeping your core tight, inhale as you slowly lower yourself to the ground. Elbows should be at a 90 degree angle in this position.
  3. While still keeping your core tight, exhale as you push yourself back up.
  4. Go through each set, resting briefly in between each one. Do as many sets as you can and don't worry if you can't make it all the way through.

For these push-ups, you'll go through a series of drop sets:

  • Set 1: 16 push-ups
  • Set 2: 14 push-ups
  • Set 3: 12 push-ups
  • Set 4: 10 push-ups
  • Set 5: 8 push-ups

1.5 Overhead Presses

Overhead presses work the shoulders, as well as the core. To do the 1.5 overhead press, begin by standing with the back straight. Hold heavy weights in both hands with an overhand grip. Elbows should be bent, with the weights next to the ears (like a goal post). 

  1. Exhale as you press the weights overhead and slowly lower the weights back down.
  2. Next, press the weights half-way up and then back down. This is 1 rep (steps 1 and 2).
  3. Continue, alternating a full rep with a half rep for 12 total repetitions.

1.5 Close Grip Bench Presses

Close grip bench presses focus on increasing triceps and chest strength. To perform the 1.5 close grip bench press, lie on a bench or step and hold a heavy barbell just over the rib cage. Keep the hands close together, just inside the shoulders.

  1. Press the weight up over the rib cage, lower the weight down, and then press half-way up. That's 1 rep.
  2. Continue, alternating a full rep with a half rep for 12 total repetitions.
  3. For a harder workout, repeat this tri-set. Otherwise, move on to the next tri-set.

Tri-Set 2

Tri-set 2 includes bench presses, Arnold presses, and skull crushers. These moves focus on challenging and strengthening the chest, triceps, and shoulder muscles.

Bench Presses

Bench presses work the chest, triceps, and shoulders. This move can be done with a barbell or dumbbells. Lie on a step, bench, or on the floor and hold a heavy barbell a few inches above the chest. Be sure to maintain a neutral spine and feet should be flat on the floor.

  1. Keeping the trunk braced, exhale and push weight up overhead without locking the elbows.
  2. Lower the weight until it's just over the chest.
  3. Repeat for 12 reps.

Arnold Presses

Arnold presses are a variation of the overhead press and involve rotating your arms while pressing up, an added challenge to the shoulders. Seated or standing, hold heavy weights with elbows bent, palms facing the chest.

  1. Press the arms up over the head, rotating the palms out.
  2. Lower back down, rotating the hands back to starting position.
  3. Repeat for 12 reps.

Skull Crushers

Also known as the French press, skull crushers are an isolation exercise that focus on the triceps. Lie on a bench and hold a medium-heavy barbell in a narrow grip (about shoulder-width apart).

  1. Begin with the bar straight up over the chest, palms facing out.
  2. Bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees.
  3. Push the weight back up.
  4. Repeat for 12 reps.
  5. For a harder workout, repeat this tri-set. Otherwise, move on to the next tri-set.

Tri-Set 3

Tri-set 3 includes the incline chest press, reverse flies, and one-arm triceps push-ups. These moves work the shoulders, triceps, and chest, with one of the exercises also targeting the upper back muscles.

Incline Chest Press

Also known as an incline dumbbell press, the incline chest press is a free weight exercise that works the chest, shoulders, and triceps. To perform this move, lie down on an incline bench or on an inclined step. Begin by holding heavy weights in each hand straight up over the chest, palms facing out.

  1. Bend the elbows and slowly lower the arms down until the elbows are just below the chest.
  2. Press the weights back up without locking the elbows.
  3. Repeat for 12 reps.

Reverse Flies

The reverse fly, also called a rear delt fly, is a resistance exercise that works the upper back and rear shoulders. Hold medium-heavy dumbbells and begin seated, bent over with arms hanging down and weights under the knees.

  1. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent. Exhale as you perform this movement.
  2. Slowly lower the dumbbells back to the start position as you inhale.
  3. Repeat for 12 reps.

One-Arm Triceps Push-Ups

The one-arm triceps push-up is a challenging move that works the triceps, chest, and shoulders. Lie on your right side with the knees bent and the hips stacked. Wrap the bottom arm around the waist and place the left hand on the floor in front of you.

  1. Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow.
  2. Lower the body down until the arm brushes the floor.
  3. Continue for 10 reps before switching sides.
  4. For a harder workout, repeat this tri-set. Otherwise, move on to the next tri-set.

Tri-Set 4

Tri-set 4 includes incline flies, incline front raises, and one-arm triceps extensions. These exercises focus on the upper chest, triceps, shoulders, and, in some cases, the core.

Incline Flies

Incline flies, also known as incline chest flies, focus on the muscles in the upper chest and triceps. Lie on an incline bench or on an inclined step and begin with heavy weights in each hand straight up over the chest, palms facing each other.

  1. With a slight bend in the elbows, lower the arms out to the sides until they're at or just below shoulder level.
  2. Squeeze the chest to pull the arms back, keeping the bend in the elbows. Imagine that you're hugging a tree.
  3. Repeat for 12 reps.

Incline Front Raises

Incline front raises work the shoulders, upper chest, and core. Sit on the ball and roll forward to an incline position holding medium weights.

  1. Keeping the arms straight and palms facing each other, lift the arms up to shoulder level.
  2. Lower down.
  3. Repeat for 12 reps.

One-Arm Triceps Extensions

One-arm triceps extensions focus on the core, triceps, and shoulders. To perform this isolation move, lie with the left side on the ball with the bottom knee down for support.

  1. Hold a medium weight in the right hand with the arm straight up, palm facing out. Bend the elbow and lower the weight behind your head to about 90 degrees. Squeeze the triceps to straighten the arm.
  2. Repeat for 12 reps before switching sides.
  3. For a harder workout, repeat this tri-set. Otherwise, move on to the next tri-set.

Tri-Set 5

Tri-set 5 includes the chest press with one arm flies, clean and press, and triceps dips. These moves work the chest, triceps, shoulders, and core. Some moves also target muscles in the lower body.

Chest Press With One Arm Flies

The chest press with one arm flies works the chest, triceps, shoulders, and core. Lie on a bench or step and hold heavy weights with arms up over the chest.

  1. Bend the elbows and lower the weights down just past the chest.
  2. Press the arms up and, at the top of the movement, rotate the palms in and lower the right arm out to the side in a chest fly.
  3. Bring the right arm back up, rotate the palms out and do another chest press.
  4. At the top of the movement, rotate the palms in and lower the left arm out to the side in a chest fly.
  5. Continue with the chest press and chest fly, alternating arms for each fly.
  6. Do a total of eight reps (one rep includes flies to both sides).

Clean and Press

The clean and press works the upper body, specifically the shoulders, chest, back, and arms, as well as the lower body, including the glutes, hips, and hamstrings. Begin with weights in front of thighs, palms in.

  1. Keeping your core tight, raise the weights up to chest level (almost like an upright row) and in a smooth move, flip elbows down and weights up so that they're over the shoulders.
  2. Press the weights up overhead and lower back down. Flip the arms back to upright row position and slowly lower back to starting position.
  3. Repeat for 12 reps.

Triceps Dips

Triceps dips, or dips, target the triceps and the core. Begin by sitting on the edge of a chair or bench and balance on your arms, gripping near your hips. Your fingers should point towards your back. Extend your legs out in front about hip-width apart and balance on your heels.

  1. Bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees.
  2. Push back up.
  3. Repeat for 12 reps. For a harder workout, repeat this tri-set.

Safety and Precautions

To help you avoid injury, it's important to maintain proper form throughout the entire workout. Keep in mind that this is an intermediate/advanced workout, so if you consider yourself a beginner, it's best not to attempt these moves without the help of a personal trainer who can ensure you are performing the exercises safely.

Always make sure you adjust weights accordingly to ensure repetitions aren't too easy or too difficult to perform.

If you are pregnant or have a health condition, be sure to speak with your healthcare provider before starting a new exercise program to make sure it is safe for you to perform. If you are recovering from an injury, it's also a good idea to speak with your healthcare provider prior to exercising.

With strength-training, it's ideal to give your body about 48 hours to recover before doing this type of workout again.

A Word From Verywell

Focusing on advanced chest, shoulder, and triceps moves can help you build and maintain your upper body strength.

While performing advanced upper body moves, be sure to listen to your body and maintain proper form throughout each set. If you are having difficulty completing certain moves, or are looking for an even more advanced workout, you may want to consider reaching out to a personal trainer for additional guidance.

3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. National Institute on Aging. How can strength training build healthier bodies as we age?

  2. Harvard Health Publishing. 7 tips for a safe and successful strength-training program.

  3. American College of Obstetricians and Gynecologists. Exercise during pregnancy.

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."