If you’re looking for a challenging and effective workout that targets your chest, shoulders, and triceps, then the P90X Chest Shoulders Triceps workout might be just what you need. Designed by fitness expert Tony Horton, this intense workout combines resistance training and cardio to help you build strength and tone your upper body.
What is P90X?
P90X is a popular home workout program that has gained a cult following among fitness enthusiasts. The program consists of 12 high-intensity workouts that are designed to target different areas of the body, including the chest, shoulders, triceps, back, legs, and core. Each workout is approximately one hour long and requires a combination of strength training, cardio, and stretching.
The Chest Shoulders Triceps Workout
The Chest Shoulders Triceps workout is one of the most challenging workouts in the P90X program. It is designed to target the muscles in your chest, shoulders, and triceps using a combination of resistance training and cardio.
The workout consists of five circuits, each of which targets a different area of the upper body. Each circuit includes a series of exercises that are performed for one minute each, with a 15-second rest period in between. The circuits are repeated twice to complete the workout.
Circuit 1: Chest
The first circuit of the workout is focused on the chest. It includes exercises such as push-ups, chest flys, and chest press. These exercises are designed to help you build strength and tone your chest muscles.
Push-Ups
Push-ups are one of the most effective exercises for building strength and toning your chest muscles. They work the pectoral muscles, triceps, and shoulders. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position.
Chest Flys
Chest flys are another effective exercise for targeting your chest muscles. Lie on your back with your arms extended out to the side, palms facing up. Slowly lower your arms down to the ground, keeping them straight, until they are level with your chest. Raise your arms back up to the starting position.
Chest Press
The chest press is a great exercise for building strength and definition in your chest muscles. Lie on your back with your feet flat on the ground and your arms extended straight up, palms facing each other. Slowly lower your arms down to the ground, keeping them straight, until they are level with your chest. Raise your arms back up to the starting position.
Circuit 2: Shoulders
The second circuit of the workout is focused on the shoulders. It includes exercises such as shoulder press, lateral raises, and front raises. These exercises are designed to help you build strength and tone your shoulder muscles.
Shoulder Press
The shoulder press is an effective exercise for building strength and definition in your shoulder muscles. Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then slowly lower them back down to the starting position.
Lateral Raises
Lateral raises are another effective exercise for targeting your shoulder muscles. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing your thighs. Lift the dumbbells out to the side until your arms are parallel to the ground, then slowly lower them back down to the starting position.
Front Raises
Front raises are a great exercise for targeting the front of your shoulder muscles. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your thighs, palms facing your body. Lift the dumbbells up to shoulder height, keeping your arms straight, then slowly lower them back down to the starting position.
Circuit 3: Triceps
The third circuit of the workout is focused on the triceps. It includes exercises such as triceps press, triceps kickbacks, and diamond push-ups. These exercises are designed to help you build strength and tone your triceps muscles.
Triceps Press
The triceps press is an effective exercise for building strength and definition in your triceps muscles. Lie on your back with your feet flat on the ground and hold a pair of dumbbells at chest height, palms facing each other. Press the dumbbells up until your arms are fully extended, then slowly lower them back down to the starting position.
Triceps Kickbacks
Triceps kickbacks are another effective exercise for targeting your triceps muscles. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing your thighs. Bend forward at the waist and lift the dumbbells up behind you, keeping your elbows close to your body. Lower the dumbbells back down to the starting position.
Diamond Push-Ups
Diamond push-ups are a challenging variation of the traditional push-up that targets your triceps muscles. Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body until your chest touches your hands, then push back up to the starting position.
Circuit 4: Chest and Shoulders
The fourth circuit of the workout is focused on both the chest and shoulders. It includes exercises such as chest press with leg raise, plyometric push-ups, and military press. These exercises are designed to help you build strength and tone your upper body muscles.
Chest Press with Leg Raise
The chest press with leg raise is a challenging exercise that targets both your chest and core muscles. Lie on your back with your feet flat on the ground and hold a pair of dumbbells at chest height, palms facing each other. Press the dumbbells up until your arms are fully extended, then lift one leg off the ground and hold it up for a few seconds before lowering it back down. Repeat with the other leg.
Plyometric Push-Ups
Plyometric push-ups are an advanced variation of the traditional push-up that targets your chest and shoulder muscles. Start in a plank position and lower your body down to the ground. Push your body up explosively, lifting your hands off the ground for a moment before landing back in the starting position.
Military Press
The military press is an effective exercise for building strength and definition in your shoulder muscles. Stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then slowly lower them back down to the starting position.
Circuit 5: Chest, Shoulders, and Triceps
The fifth and final circuit of the workout is a combination of exercises that target your chest, shoulders, and triceps. It includes exercises such as chest fly with leg raise, dumbbell cross-body blows, and push-up side arm balance. These exercises are designed to help you build strength and tone your upper body muscles.
Chest Fly with Leg Raise
The chest fly with leg raise is a challenging exercise that targets your chest muscles and core. Lie on your back with your feet flat on the ground and hold a pair of dumbbells at chest height, palms facing each other. Spread your arms out to the sides, then lift one leg off the ground and hold it up for a few seconds before lowering it back down. Repeat with the other leg.
Dumbbell Cross-Body Blows
Dumbbell cross-body blows are an effective exercise for targeting your triceps muscles. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing your thighs. Bend forward at the waist and lift the dumbbells up behind you, crossing them over your body. Lower the dumbbells back down to the starting position.
Push-Up Side Arm Balance
The push-up side arm balance is a challenging exercise that targets your chest and shoulder muscles. Start in a plank position and lower your body down to the ground. Push your body up explosively, then lift one arm off the ground and rotate your body to the side, balancing on your opposite arm. Hold for a few seconds before returning to the starting position.
Conclusion
The P90X Chest Shoulders Triceps workout is a challenging and effective way to build strength and tone your upper body muscles. By incorporating a combination of resistance training and cardio, this workout can help you achieve your fitness goals and improve your overall health and well-being.