Combine Shoulder and Arm Moves with Triple Shoulder Press Into Triple Tricep Extension

Triple Shoulder Press Into Triple Tricep Extension

Rep Range

5-10

Hints

Start by establishing a firm foundation: stand with your feet hip-width apart. Holding the dumbbells just above shoulder height, ensure your palms are facing forward. As you engage in the shoulder press, press upwards with both arms simultaneously, achieving a synchronized movement. Complete three consecutive presses, with each one requiring controlled and deliberate motion. After your third shoulder press, join the dumbbells overhead so the palms face each other. Now, carefully lower the dumbbells behind your head for the tricep extensions. Remember to keep your elbows close and avoid any unnecessary movement; the action should stem solely from the forearms. Execute three tricep extensions in succession, emphasizing control and steady movement. Upon completion of the third tricep extension, separate the dumbbells and fluidly transition into reversing the shoulder press, guiding the weights back to their starting position above your shoulders. The continuity between the shoulder presses and tricep extensions, combined with the tri-set repetition, maximizes muscle engagement and provides an efficient workout for the deltoids and triceps.

Common Mistakes

Ensure you're not using momentum to propel the weights upwards during the shoulder press. This can lead to poor form and risk of injury. It's vital to maintain a neutral spine, particularly during the tricep extensions, to avoid excessive strain on the lower back. When executing the tricep extensions, be cautious not to flare out the elbows; keeping them close ensures optimal tricep engagement and minimizes stress on the shoulders.

Breathing

Breathe in as you prepare for the initial shoulder press. Exhale while pushing the dumbbells upwards, and inhale when returning them to the starting position. Transition to the tricep extensions with a deep breath in and exhale as you extend the dumbbells overhead. Inhale again when lowering the dumbbells. This rhythmic breathing provides stability and ensures that your muscles receive the oxygen they need throughout the exercise.

Muscle Focus

Primary Muscles

Shoulders, Triceps

Secondary Muscles

Serratus Anterior, Forearm

Tertiary Muscles

Traps, Chest, Latissimus Dorsi