Get Bigger Shoulders and Triceps | High-Intensity Workout

Achieving broad shoulders and defined triceps is a common goal for many fitness enthusiasts. Not only do these muscles enhance your overall physique, but they also play a crucial role in upper body strength and functionality. In this article, we’ll walk you through a high-intensity workout that focuses on building your shoulders and triceps. Each exercise is explained in detail to ensure you can perform them correctly and effectively. Let’s get started!

Shoulder Exercises

1. Seated Barbell Press

The seated barbell press is a fundamental exercise for building shoulder mass and strength.

How to Perform:

1. Sit on a bench with a back support and hold a barbell at shoulder height with an overhand grip.
2. Engage your core and press the barbell upward until your arms are fully extended.
3. Lower the barbell back to shoulder height under control.

Tips:

• Keep your back flat against the bench to avoid arching.
• Use a weight that allows you to complete the reps with proper form.

2. Dumbbell Press

The dumbbell press allows for a greater range of motion and activates stabilizer muscles in the shoulders.

How to Perform:

1. Sit on a bench with a back support and hold a dumbbell in each hand at shoulder height.
2. Press the dumbbells upward until your arms are fully extended.
3. Lower the dumbbells back to shoulder height slowly.

Tips:

• Maintain a neutral wrist position.
• Don’t let the dumbbells touch at the top to keep tension on the muscles.

3. Dumbbell Side Lateral Raises

Side lateral raises target the medial deltoids, helping to create wider shoulders.

How to Perform:

1. Stand with a dumbbell in each hand at your sides.
2. Raise your arms out to the sides until they are at shoulder height.
3. Lower your arms back to your sides slowly.

Tips:

• Keep a slight bend in your elbows.
• Avoid using momentum by keeping the movement slow and controlled.

4. Seated Side Lateral Raises

This variation of the lateral raise is performed seated, which helps to isolate the shoulders more effectively.

How to Perform:

1. Sit on a bench with a dumbbell in each hand at your sides.
2. Raise your arms out to the sides until they are at shoulder height.
3. Lower the dumbbells back to your sides slowly.

Tips:

• Keep your back straight and avoid leaning.
• Focus on lifting with your shoulders, not your arms.

5. Front Dumbbell Lateral Raises

Front raises specifically target the anterior deltoids, contributing to a fuller shoulder look.

How to Perform:

1. Stand with a dumbbell in each hand in front of your thighs.
2. Raise one dumbbell to shoulder height in front of you.
3. Lower it back to the starting position and repeat with the other arm.

Tips:

• Keep your palms facing down.
• Don’t swing the weights; keep the movement controlled.

READ ALSO; Ultimate Guide to Building an Aesthetic Back and Biceps

6. Front Barbell Raises

Front barbell raises are another excellent exercise for the anterior deltoids.

How to Perform:

1. Stand with a barbell in front of your thighs, hands shoulder-width apart.
2. Raise the barbell to shoulder height in front of you.
3. Lower it back to the starting position under control.

Tips:

• Use a light weight to avoid shoulder strain.
• Keep your core tight to prevent leaning back.

7. Bent Over Rear Delt Dumbbell Raise

This exercise targets the rear deltoids, essential for balanced shoulder development.

How to Perform:

1. Bend at the waist with a slight bend in your knees, holding a dumbbell in each hand.
2. Raise the dumbbells out to the sides until they are at shoulder height.
3. Lower the dumbbells back to the starting position slowly.

Tips:

• Keep your back flat and chest up.
• Focus on squeezing your shoulder blades together at the top.

8. Barbell Rear Delt Raise

Similar to the dumbbell variation, the barbell rear delt raise emphasizes the rear deltoids.

How to Perform:

1. Bend at the waist with a barbell in your hands, palms facing your body.
2. Raise the barbell to shoulder height, leading with your elbows.
3. Lower it back to the starting position under control.

Tips:

• Use a light weight to maintain proper form.
• Avoid jerking the weight; keep the movement smooth.

Tricep Exercises

1. Tricep Dip

Tricep dips are a compound movement that effectively targets all three heads of the tricep.

How to Perform:

1. Position yourself on parallel bars, arms straight, and feet off the ground.
2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
3. Push yourself back up to the starting position.

Tips:

• Keep your elbows close to your body.
• Avoid swinging your legs to keep the focus on the triceps.

2. Bench Dip

Bench dips are a great tricep exercise that can be done anywhere with a sturdy bench or chair.

How to Perform:

1. Sit on the edge of a bench and place your hands next to your hips.
2. Slide off the bench, supporting your weight with your arms, and lower your body by bending your elbows.
3. Push yourself back up to the starting position.

Tips:

• Keep your feet flat on the ground.
• Don’t lower yourself too far to avoid shoulder strain.

3. Close Grip Bench Press

This bench press variation puts more emphasis on the triceps.

How to Perform:

1. Lie on a bench and hold a barbell with a grip narrower than shoulder-width.
2. Lower the barbell to your chest, keeping your elbows close to your body.
3. Press the barbell back up to the starting position.

Tips:

• Keep your wrists straight to avoid strain.
• Focus on engaging your triceps throughout the movement.

4. Tricep Pushdown

The tricep pushdown is an isolation exercise that targets the triceps effectively.

How to Perform:

1. Stand in front of a cable machine with a straight bar attachment.
2. Push the bar down until your arms are fully extended.
3. Allow the bar to rise back to the starting position slowly.

Tips:

• Keep your elbows pinned to your sides.
• Use a moderate weight to maintain control.

5. Barbell Incline Tricep Extensions (Skull Crusher)

This exercise isolates the triceps and is great for building size and strength.

How to Perform:

1. Lie on an incline bench and hold a barbell with your arms extended above your head.
2. Lower the barbell towards your forehead by bending your elbows.
3. Extend your arms back to the starting position.

Tips:

• Keep your upper arms stationary.
• Use a spotter if you’re lifting heavy.

6. Dumbbell Skull Crusher

Similar to the barbell variation, the dumbbell skull crusher targets the triceps with an increased range of motion.

How to Perform:

1. Lie on a bench with a dumbbell in each hand, arms extended above your head.
2. Lower the dumbbells towards your shoulders by bending your elbows.
3. Extend your arms back to the starting position.

Tips:

• Keep your upper arms stationary.
• Perform the movement slowly to avoid elbow strain.

Conclusion

Incorporating these shoulder and tricep exercises into your workout routine will help you build muscle mass and achieve the desired definition. Remember to focus on proper form, use appropriate weights, and progressively increase the intensity to continue making gains. Stay consistent, and you’ll see impressive results in no time.

 

CLICK HERE TO WATCH HOW TO PERFORM EACH EXERCISES WITH GOOD FORM