Check out the list of the most recommended exercises to strengthen these upper torso muscles
An upper torso workout at the gym is, in many cases, split into shoulder, chest and triceps exercises on the same day. Training these muscle regions in the same training session makes sense because these muscles are interconnected in many pushing movements.
By combining these three muscle groups you maximize training efficiency, stimulating them in a coordinated way and allowing balanced recovery between sessions.
The chest and triceps, for example, are often activated together in exercises like the bench press, while the shoulders work synergistically with both.
Let’s explore the exercises most recommended by trainers to strengthen these regions!
12 Best Exercises for Chest, Triceps and Shoulders
We spoke with Emilio Maia AND Livia Melifrom the Evoque gym, which has compiled a list of the best exercises for chest, shoulders and triceps.
Remember that this is a selection of good options for training your upper torso in the gym, but it is not a complete workout. To do this, consult a physical education professional, who will be able to recommend the best exercises based on your needs.
The best chest exercises
1. Crucifix or pecked bunch
It works on the chest in isolation, ideal for beginners, as the device offers greater stability and safety. It can also be performed on a pulley and with dumbbells.
2. Bench
One of the main exercises for the pectoralis major, mainly for muscle strength and power work, with activation of the anterior deltoid and triceps. “The favourite, without a doubt, by the male public, but you must be careful with excessive loads to avoid injuries or accidents,” says the expert. It can be performed with a barbell, dumbbells or on a machine.
3. Incline bench press
Another variation, but due to the inclination, activates more isolated parts of the pectoralis major, with emphasis on the clavicular portion, as well as the posterior deltoid and triceps, improving posture and eliminating the appearance of a drooping shoulder.
4. Crossroads
“Widely used in gyms and, thanks to the variations in height adjustment, it allows all the muscle fibers of the chest (lower, middle, upper) to work”, explains the trainer.
The best exercises for triceps
1. Triceps on the forehead
“One of the main exercises when it comes to triceps, as it activates all the heads of the muscle. It can be performed in different variations, on bars, dumbbells and pulleys”, explains the trainer. The movement involves extending your elbows above your head without moving the rest of your arm.
2. Triceps kickback
The movement consists of extending the arm backwards, like a kick. “Another exercise that allows good muscle work, such as greater activation of the medial and lateral heads. It can be performed with dumbbells or on pulleys.”
3. Triceps on the pulley
It is one of the most common and involves pulling downwards with the strength of the triceps. “Without a doubt the most used. It can be done with bars and ropes, allowing you to vary the grips, reaching all the triceps muscles (long head, lateral and medial)”, he explains.
4. French triceps
It is performed by raising the dumbbell above your head. “A very popular variation that activates all triceps muscles (long head, lateral and medial), being very versatile as it can be performed with a dumbbell, unilaterally and on a pulley,” he says.
The best shoulder exercises
1. Dumbbell press
The press is one of the main exercises for the shoulders. “It is an essential exercise in training the shoulders, with action on the anterior deltoid, the lateral portion and also the posterior portion, as well as activating the triceps and the trapezius,” says Lívia. The exercise can also be performed with a free bar and a guided bar.
2. Lateral lift
“It is an abduction movement, which has the medial portion of the deltoid (lateral) as its main muscle, but which also activates the posterior and anterior ones”, explains the coach. It can be performed with dumbbells and on a pulley, unilaterally.
3. Front raise
This exercise focuses primarily on the anterior (forehead) portion, “but also activates the lateral and posterior deltoids, as well as stabilizing muscles, such as the serratus and upper pectorals.” You can do this with a barbell, dumbbells, plates and a pulley.
4. Crucifix upside down
It is an exercise for the rear deltoid that also activates the trapezius, and can be performed on the machine, with dumbbells and pulley.
Conclusion
Incorporating these 12 chest, shoulder and triceps exercises into your routine ensures a complete and effective upper body workout. Combining these muscles in one training session optimizes time, improves coordination and allows for balanced muscle development. Whether you are a beginner or advanced, these exercises selected by professional instructors will help you achieve your goals safely and efficiently.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
