Want to build boulder shoulders and thicker, more defined triceps? Whether you’re chasing that capped deltoid look or aiming to fill out your sleeves, training these muscle groups together is a game-changer! Your shoulders are responsible for upper body power and aesthetics, while your triceps make up nearly two-thirds of your arm size—so neglecting them means leaving gains on the table. This shoulder and tricep workout routine is designed to maximize muscle activation, improve strength, and carve out definition with a mix of compound and isolation exercises. Ready to level up? Let’s hit it! 🔥
Understanding the Muscles Involved
There are three heads to the tricep muscles: the long, lateral, and medial heads. Achieving total tricep size is mostly dependent on the length of the head. There are three components to the shoulder muscles, or deltoids: the anterior (front), lateral (side), and posterior (rear delts). These areas should be the focus of an efficient routine for all-around development. It’s important to warm up properly before beginning the workout. Start with five to ten minutes of gentle cardio to enhance blood flow. Dynamic stretches that target the triceps and shoulders should come next. Stretches for the triceps, such as the overhead triceps stretch, can improve flexibility and get the muscles ready for exercise.
Warm-up (5-10 Minutes)
- Arm Circles (Forward & Backward) – 1 min
- Shoulder Shrugs – 1 min
- Band Pull-Aparts – 2 sets of 15 reps
- Light Overhead Dumbbell Press – 2 sets of 12 reps
Exercise Plan for the Shoulders and Triceps
1. Shoulder Presses
The shoulder press is an essential part of any shoulder exercise. This exercise engages the triceps as a secondary muscle while targeting the anterior and lateral deltoids.
How to Do It
- Take a seat or stand and hold a shoulder-high dumbbell in each hand.
- Lift the weights above your head until your arms are completely straight.
- Return to the starting position with the weights lowered.
2. Tricep Extensions with a Dumbbell
A great exercise for isolating the tricep muscles, especially the long head, is the dumbbell tricep extension.
How to Do It
- Sit on a bench and raise a dumbbell above with both hands.
- Bend your elbows to bring the dumbbell down behind your head.
- Return your arms to their initial position.
3. Bench Dips
Bench dips are a bodyweight workout that works the rear delts and triceps.
How to Do It
- Put your feet on the floor or a different bench, and place your hands on a bench behind you.
- Bending your elbows will help you lower your torso until your upper arms are parallel to the floor.
- Return to the starting position by exerting yourself.
4. Close-Grip Bench Presses
Bench presses with a close grip work the shoulders, chest, and triceps simultaneously.
How to Do It
- Place your hands less than shoulder-width apart while lying on a bench with a barbell.
- Keeping your elbows close to your torso, lower the barbell to your chest.
- Return the barbell to its initial position by pressing it up.
5. Lateral Raises
In order to target the lateral triceps and add width to the shoulders, lateral rises are essential.
How to Perform
- Hold a dumbbell at each side of your body as you stand.
- When your arms are shoulder height, extend them out to the sides.
- Return to the starting position with the weights lowered.
6. Skull Crushers
The skull crusher is another great exercise for isolating the tricep muscles, especially the long head.
How to Perform
- With an EZ curl bar or barbell, lie on a bench.
- Bending your elbows, drop the weight toward your forehead.
- Return your arms to their initial position.
7. Front Raises
Front raises work the anterior deltoids, which are important for developing a balanced shoulder.
How to Perform
- Hold a dumbbell at your thighs in each hand while you stand.
- One dumbbell should be raised to shoulder height in front of you.
- Reverse the process with the opposite arm and lower it back to the beginning position.
Weekly Schedule for Exercise
Use this shoulder and tricep training regimen two to three times a week, resting the muscles for at least one day to get the best results. Here’s an example of a weekly schedule:
💪 Shoulder Workout
1️⃣ Seated Dumbbell Shoulder Press – 4 sets of 8-12 reps
Primary Target: Front & lateral delts
Tip: Keep a controlled motion and avoid arching your back.
2️⃣ Lateral Raises – 4 sets of 12-15 reps
Primary Target: Lateral delts
Tip: Maintain a slight bend in your elbows to avoid joint strain.
3️⃣ Face Pulls (Cable or Bands) – 3 sets of 12-15 reps
Primary Target: Rear delts & traps
Tip: Pull towards your face with elbows high.
4️⃣ Arnold Press – 3 sets of 10-12 reps
Primary Target: Front & lateral delts
Tip: Rotate the dumbbells as you press up.
5️⃣ Reverse Pec Deck (or Bent-over Rear Delt Raises) – 3 sets of 12-15 reps
Primary Target: Rear delts
Tip: Focus on squeezing your shoulder blades together.
💪 Tricep Workout
6️⃣ Close-Grip Bench Press – 4 sets of 8-12 reps
Primary Target: All three tricep heads
Tip: Keep elbows tucked close to your body.
7️⃣ Skull Crushers (EZ Bar or Dumbbells) – 3 sets of 10-12 reps
Primary Target: Long head of the triceps
Tip: Lower the weight slowly to avoid elbow stress.
8️⃣ Tricep Dips – 3 sets of 10-12 reps
Primary Target: Lateral & long heads of triceps
Tip: Keep your torso slightly forward for better activation.
9️⃣ Overhead Dumbbell Triceps Extension – 3 sets of 12-15 reps
Primary Target: Long head of triceps
Tip: Fully extend arms at the top and control the weight on the way down.
🔟 Cable Rope Triceps Pushdown – 3 sets of 12-15 reps
Primary Target: Lateral & medial heads of triceps
Tip: Spread the rope apart at the bottom for maximum contraction.
💥 How often?
- 2x per week for muscle growth
- 1x per week for maintenance
Want to know about the overhead tricep extension? Let’s explore it here. The overhead triceps extension is an effective exercise for isolating and strengthening the triceps. Performed with dumbbells, a barbell, or a cable, it involves lifting the weight above the head and then lowering it behind the neck, keeping the upper arms stationary. This movement targets the long head of the triceps, promoting muscle growth and enhancing arm definition.
Conclusion
A well-designed exercise program for the triceps and shoulders is necessary to develop strong, distinct upper arms. Targeting all essential muscle groups, this exercise program includes a range of movements such dumbbell tricep extensions, bench dips, and close grip bench presses. For the best results in terms of muscle growth and upper body strength, always remember to warm up, stretch, and stick to a regular workout routine. Your shoulders and triceps will significantly improve if you exercise with commitment and the right form.