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Best lifts for shoulder and triceps?

ssteinbring677
ssteinbring677 Posts: 158 Member
in Social Groups
MY upper body is coming along well, but my biceps are improving more quickly than my shoulders and triceps, so I'd like to work on that. Can anyone suggest some lifts I can do to improve my shoulders and triceps?

For shoulders, I have been doing dumbbell shrugs and arm raises primarily. For triceps, I have been doing dips and dumbbell tricep extensions. If you know any variations to the lifts, or can suggest others to work into my upper body days, that would be awesome.

Thanks!

Replies

  • karrielynn80
    karrielynn80 Posts: 395 Member
    military presses
    cable pull downs
    plate raises
    pull ups
    push ups
    dip variations for both shoulders & tris (vary where you put your hands, how high ur legs are w/ tri dips...etc)
    diamond push ups
  • ssteinbring677
    ssteinbring677 Posts: 158 Member
    ^^^ Awesome!! Thank you!
  • MarineCodie
    MarineCodie Posts: 256 Member
    Skullcrushers really made a difference for me what I added them to my routine!
  • Viola47
    Viola47 Posts: 121
    I like doing tri pushdowns with the rope attachment (on the Smith machine - you can use the bar attachment too, I just prefer the rope) and tri kickbacks. I LOVE the Arnold press and the standard military press for my shoulders, but I also do delt/lat raises and lat pulldowns. Have you tried increasing your shrug weight? My triceps and shoulders actually tone up first, and I have trouble with my biceps! Would you mind sharing your upper body routine? You can PM me if you're more comfortable with that... you look great in your profile pic!
  • jenluvsushi
    jenluvsushi Posts: 933 Member
    I do tons of skull crushers, narrow grip bench, dips and lots of pull downs on the machine. As to shoulders, lateral raises and real flies. I got a great tip for delts and it really helps me. When doing lateral raises, hold onto a bar with your free hand and let your body hang out towards side you are lifting (think of holding onto a bar with one hand and leaning to the side while your feet stay close to the bar). Keep hanging by your arm while you lift with your other hand. It really helps to isolate the delt. Women tend to really overcompensate our delts with our traps and this one little tweak helps to nip that in the bud. Good luck!!
  • shimmergal
    shimmergal Posts: 380 Member
    bump!

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