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What Is the List of Exercises in the Chest, Shoulder & Triceps Routine of the P90X?

author image Matthew Potak
Matthew Potak has been writing sports and fitness articles since 2006. His work has been published in "St. Augustine Record," "Elite FTS" and "Aggresive Strength." Potak is currently attending Florida State College and pursuing a Bachelor of Arts in business management.
What Is the List of Exercises in the Chest, Shoulder & Triceps Routine of the P90X?
Pushups are a common exercise used in P90X's Chest, Shoulder and Tricep routine.

The P90X Chest, Shoulder and Tricep workout routine consists of 24 total exercises that help the body build muscle, increase strength and burn body fat. The routine was created by P90X founder Tony Horton, and is performed one day a week on weeks five, six, seven, ten and twelve of the P90X 90 day workout program.

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Chest Exercises

A total of eight chest exercises are performed in this routine and include slow motion pushups, plange pushups, floor flys, speed pushups, side to side pushups, one arm pushups, plyo pushups and one arm balance pushups. Your body weight is used as resistance during all the chest exercises, so no weights are required. Make sure proper form is used during all pushup exercises. Keep your head up while pushing your body to the upward position.

Shoulder Exercises

A total of eight shoulder exercises are performed in this workout routine, including in and out shoulder flys, pike press, scare crows, y-presses, pour flys, weighted circles, slow motion throws and fly throw presses. All shoulder exercises are performed with a set of dumbbells, except the pike press. You will use your body weight as resistance when performing the pike press. These exercises help build muscle and strength in the shoulder muscles. Always use proper form to prevent injury.

Triceps Exercises

Eight triceps exercises are performed in this routine and help build muscular size and strength along the backs of the arms. The tricep exercises used in this routine include chair dips, side tricep raises, overhead triceps extensions, lying tricep extensions, side leaning tricep extensions, throw the bomb, front to back extensions and dumbbell cross body blows. Dumbbells are used on all the tricep exercises, except for chair dips and side tricep raises. Always use proper form while using full range of motion during the workout.

Sets and Rep Range

During the workout routine you will perform one set of each exercise until maximum muscle failure is reached. This means that you will do as many reps as possible until you cannot perform another rep. Record all reps performed per exercise so that you will be motivated to perform more reps on your next scheduled workout.

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