Strength Strength Training Print Creative Chest, Shoulders, and Arms Workout By Paige Waehner Updated August 16, 2019 More in Strength Strength Training Beginners Techniques and Strategies Injury Prevention Reducing Fat Total Body Workouts Programs for Sports Abs If you want a strong, fit upper body, this creative workout is perfect for you. This workout includes 3 circuits of 3 exercises, each focusing on different muscle groups for the chest, shoulders, biceps, and triceps. Make the workout your own by doing one circuit or up to three circuits for a longer, more intense workout. Many of the moves work more than one muscle group, making this a functional and effective workout. Equipment Needed An exercise ball, a bench or step, various weighted dumbbells and a kettlebell (use a dumbbell if you don't have a kettlebell) How To Do the exercises circuit style for 10 to 12 reps, using enough weight that you can only complete the desired reps. Rest and either repeat each circuit 1 to 3 times or move on to the next circuit of exercises. Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Modify the exercises as needed to fit your fitness level and goals. Let's get started with your first exercise. 1 Circuit 1: Walking Pushup Verywell / Ben Goldstein How To: Begin in a pushup position with the left hand on a paper plate or band. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side. One rep includes walking to the right and left. Reps/Sets/Duration: 10-12 reps Change Intensity: Do the pushups on your knees for a modification, do them on a decline for more intensity 2 Circuit 1: Front Raise with Triceps Extensions Verywell / Ben Goldstein How To: Sit tall and hold weights at your sides. Sweep the arms up to shoulder level and then continue overhead until the arms are next to the ears. Bend the elbows and lower the weights behind the head to about 90 degrees. Straighten the arms and sweep them back down. Reps/Sets/Duration: 10-12 reps Change Intensity: Use heavier or lighter weights. 3 Circuit 1: Clean and Press Verywell / Ben Goldstein How To: Begin with weights in front of thighs, palms in. Raise the weights up to chest level in an upright row and in a smooth move, flip elbows down and weights up so that they're over the shoulders. Press the weights up overhead and lower back down, flip the arms back to upright row position and lower. Reps/Sets/Duration: 10-12 reps. Change Intensity: Use heavy weights and add a squat Repeat Circuit 1-3 times 4 Circuit 2: Y Chest Press Verywell / Ben Goldstein How To: Lie on a bench and hold medium-heavy weights with elbows bent. Straighten the arms and press the weights up and out at an angle into a y-shape. Bring the weights together over the chest, lower back down and repeat. Reps/Sets/Duration: 10-12 reps Change Intensity: Do regular chest presses if these feel too difficult. 5 Circuit 2: One Arm Arnold Press Verywell / Ben Goldstein How To: Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance. Keep the torso upright, the abs braced and make sure the knees are behind the toes. Keeping this position, begin with the palm facing the shoulder and push the weight up as you rotate the palm out. Take the arm back down, rotating the hand so that the palm faces in. Continue pressing the weight up and down as you stay in the squat position all reps before switching sides. Reps/Sets/Duration: 10-12 reps Change Intensity: Do the move standing instead of in a squat 6 Circuit 2: Side Squat with Kettlebell Curl Verywell / Ben Goldstein How To: Hold a kettlebell in the right hand by your side. Step to the right and lower into a squat, swinging the weight between the knees. As you step the feet back together, swing the weight up into a biceps curl, ending with the weight straight up. Repeat all reps and then switch sides. Reps/Sets/Duration: 10-12 reps Change Intensity: Take out the squat, use a dumbbell instead of a kettlebell Repeat Circuit 1-3 times 7 Circuit 3: Chest Circles Verywell / Ben Goldstein How To: Lie on a bench and hold weights over the chest, palms facing out. Circle the weights around in a wide circle as you rotate the hands. End the circular movement just over the hips, with the pinkies facing each other while squeezing the chest. Rotate the hands back as you circle the weights up over the chest so that the thumbs face each other. Continue the wide circles, alternating the thumbs facing each other and the pinkies facing each other. Reps/Sets/Duration: 10-12 reps Change Intensity: Change your weights or do regular chest flies 8 Circuit 3: Incline Front Raise Verywell / Ben Goldstein How To: Sit on an exercise ball and roll forward so that you're at an incline, weights in each hand. Keeping the arms straight, lift the arms straight up to shoulder level. Lower and repeat. Reps/Sets/Duration: 10-12 reps Change Intensity: Do the move while sitting or standing, without the incline 9 Circuit 3: One Arm Triceps Pushup Verywell / Ben Goldstein How To: Lie on your right side with the knees bent and the hips stacked. Wrap the bottom arm around the waist and place the left hand on the floor in front of you (the fingers should point towards the right). Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow. Lower a few inches and continue pushing up and down. Reps/Sets/Duration: 10-12 reps Change Intensity: Keep the bottom arm on the ground for more support. Repeat Circuit 1-3 times Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources National Institute on Aging. 3 Questions to Ask Your Doctor About Exercise.