10 best workouts for shoulders and triceps

Compound and isolation exercises are key if you’re looking for the best workouts for shoulders and triceps. The overhead press is one of the best workouts for shoulders and triceps, as it works for both muscle groups while helping to build overall upper body strength. Lateral raises focus on the deltoids, making them another effective choice for your shoulder workout routine. Triceps dips are a great bodyweight exercise that targets the triceps and engages the shoulders.

For an intense session, try close-grip bench presses. These are some of the best workouts for shoulders and triceps, effectively targeting both muscles. The dumbbell shoulder press is also popular, giving you control over the weight and focusing on the shoulders. Skull crushers help isolate the triceps and improve their definition. To hit the shoulders and triceps at different angles, try front raises and triceps pushdowns. Incorporating these exercises into your routine will ensure you do the best workouts for your shoulders and triceps.

1. Overhead Press

The overhead press is one of the best workouts for shoulders and triceps, focusing on building strength in the deltoids while engaging the triceps. It’s one of the best workouts for shoulders and triceps because the triceps assist in pushing the weight overhead. This exercise improves shoulder stability and muscle tone, making it one of the best workouts for shoulders and triceps. Regularly including the overhead press in your routine can enhance both shoulder and triceps strength effectively.

How to do it:

• Stand with your feet shoulder-width apart.
• Hold a dumbbell or barbell at shoulder height.
• Press the weight straight overhead until your arms are fully extended.
• Lower the weight back down to shoulder height and repeat.

Tip: Keep your core tight and avoid arching your back to protect your spine.

2. Dumbbell Lateral Raise

Lateral raises are one of the best workouts for shoulders and triceps, as they target the middle part of the deltoid muscle, helping to create a broader shoulder appearance. By adding this exercise to your routine, you can improve the overall shape of your shoulders, making them look more defined and strong. For anyone looking to build strength and size, lateral raises should be included in the best workouts for shoulders and triceps. These exercises are essential for achieving a balanced workout and promoting muscle growth in your shoulders and triceps.

How to do it:

• Hold a dumbbell in each hand by your sides.
• With a slight bend in your elbows, raise your arms to the sides until they parallel the floor.
• Lower the dumbbells slowly and repeat.

Tip: Don’t swing the weights—focus on controlled movement to isolate the shoulders.

3. Front Raise

One of the best workouts for shoulders and triceps focuses on isolating the front of your shoulders, especially the anterior deltoids. This exercise helps create well-rounded shoulder development and is a great addition to your routine. For anyone looking to build strength in both shoulders and triceps, this is one of the best workouts for shoulders and triceps you can do. Including this move regularly will ensure you get the best results for your shoulders and triceps.

How to do it:

• Hold a dumbbell in each hand, palms facing your thighs.
• Lift the weights in front of you to shoulder height.
• Lower the dumbbells slowly back to the starting position and repeat.

Tip: Keep your movements steady, focusing on form rather than weight.

4. Triceps Dips

Triceps dips are one of the best workouts for shoulders and triceps, helping to strengthen and tone the muscles in these areas. By using parallel bars, a dip station, or a sturdy chair, you can easily perform this exercise at home or the gym. It is considered one of the best workouts for shoulders and triceps because it engages multiple muscles simultaneously, giving your arms and shoulders a great workout. If you want to build stronger arms, this is one of the best workouts for shoulders and triceps to add to your routine.

How to do it:

• Place your hands on the edge of a bench or chair with your fingers facing forward.
• Lower your body towards the ground by bending your elbows.
• Push yourself back up to the starting position.

Tip: Add a weight plate on your lap or elevate your feet to increase intensity.

5. Arnold Press

Named after Arnold Schwarzenegger, this exercise is a variation of the overhead press and provides a complete shoulder workout by targeting all three parts of the deltoids.

How to do it:

• Start by holding a dumbbell in each hand with your palms facing your body.
• As you press the weights overhead, rotate your wrists so your palms face forward at the top.
• Reverse the movement to return to the starting position.

Tip: Keep the motion smooth and avoid using momentum.

6. Triceps Pushdown

This isolation exercise targets the triceps and helps in building strength and definition. Using a cable machine makes maintaining constant tension throughout the movement easier.

How to do it:

• Attach a rope or bar to the high pulley on a cable machine.
• Grab the attachment with an overhand grip, elbows close to your body.
• Push the attachment down towards your thighs, extending your arms fully.
• Slowly return to the starting position.

Tip: Focus on squeezing the triceps at the bottom of the movement for better contraction.

7. Dumbbell Shoulder Press

The dumbbell shoulder press is a great alternative to the barbell overhead press and allows for more natural movement in your shoulders.

How to do it:

• Sit on a bench with back support or stand with a dumbbell in each hand at shoulder height.
• Press the dumbbells overhead until your arms are fully extended.
• Lower them back down slowly and repeat.

Tip: Keep your elbows before your body to avoid straining your shoulder joints.

8. Cable Lateral Raise

This lateral raise variation uses a cable machine to provide constant tension on your shoulder muscles throughout the exercise.

How to do it:

• Stand sideways next to a low cable pulley with a single handle attached.
• Grab the handle with the hand furthest from the machine.
• Raise your arm out to the side until it reaches shoulder height.
• Slowly lower the weight back to the starting position and repeat.

Tip: Keep your core engaged to stabilize your body, and avoid swinging your arm.

9. Close-Grip Bench Press

While the bench press primarily targets the chest, the close-grip variation places more emphasis on the triceps. It’s a great compound exercise that helps in building overall strength.

How to do it:

• Lie flat on a bench, gripping the barbell with your hands about shoulder-width apart.
• Lower the bar to your chest, keeping your elbows close to your body.
• Push the bar back up to the starting position.

Tip: Keep your wrists straight and your elbows tucked in to avoid shoulder strain.

10. Skull Crushers (Lying Triceps Extensions)

This is one of the most effective exercises for isolating the triceps. It’s a great addition to any triceps-focused workout.

How to do it:

• Lie flat on a bench, holding a barbell or dumbbell with an overhand grip.
• Lower the weights to your forehead by bending your elbows and keeping your upper arms still.
• Extend your arms back up to the starting position.

Tip: Keep the movement slow and controlled, and focus on contracting the triceps at the top.

Conclusion

Building strong shoulders and triceps is essential for improving your athletic performance and physique. You can effectively target all the major muscles in these areas by incorporating various exercises like the overhead press; triceps dips, and lateral raises into your routine. Consistency and proper form are key to seeing progress and avoiding injury.

As you work through these exercises, challenge yourself with the right weights and rep ranges to continue pushing your limits. Whether you’re just starting or looking to take your workout to the next level, these ten exercises will help you achieve your shoulder and triceps goals.