When it comes to building a strong upper body, most people focus on the chest and biceps. But if you really want your arms to stand out and your physique to look balanced, you can’t ignore shoulder workouts and tricep workouts. These two muscle groups are crucial not only for aesthetics but also for strength, stability, and functional performance.

In this guide, we’ll cover the most effective shoulder workouts and tricep workouts, explain how they complement each other, and offer a sample routine to help you get started right away.


Why Focus on Shoulder and Tricep Workouts?

The shoulders and triceps play a major role in upper body movement. Whether you’re lifting weights, playing sports, or just moving through your daily routine, strong shoulders and triceps enhance your performance and reduce injury risk.

  • Shoulders consist of three main muscles: anterior (front), lateral (side), and posterior (rear) deltoids. Balanced training across all three heads improves posture, broadens your frame, and enhances pressing strength.
  • Triceps make up about two-thirds of your upper arm. Strengthening them is key to pushing movements like bench press, overhead press, and dips.

When properly trained, these muscle groups contribute significantly to arm size and upper body strength.


Shoulder and Tricep Workouts Table

Below is a simple table outlining some of the most effective exercises for each muscle group. These exercises can be mixed and matched based on your goals and fitness level.

Muscle GroupExercise NameEquipmentReps/SetFocus Area
ShouldersOverhead PressBarbell/Dumbbell8–12 repsFront & Side Delts
ShouldersLateral RaisesDumbbells12–15 repsSide Delts
ShouldersRear Delt FlysDumbbells/Cables12–15 repsRear Delts
ShouldersArnold PressDumbbells10–12 repsFull Shoulder Activation
ShouldersFace PullsCables15–20 repsRear Delts/Posture
TricepsTricep DipsBodyweight10–15 repsOverall Triceps
TricepsSkull CrushersEZ Bar10–12 repsLong Head
TricepsTricep PushdownsCables12–15 repsLateral Head
TricepsClose-Grip Bench PressBarbell8–10 repsMedial & Lateral Heads
TricepsOverhead Tricep ExtensionDumbbell/Cable10–12 repsLong Head

Best Shoulder Workouts for Strength and Size

Let’s break down a few key shoulder workouts you can add to your training.

Overhead Press

This is the king of shoulder exercises. It targets the front and side delts and also engages the triceps and upper chest.

How to do it:
Start with a barbell or dumbbells at shoulder height, press upward until arms are fully extended, then lower under control.

Lateral Raises

A must-do for building width in your shoulders.

Tip: Keep your elbows slightly bent and raise the dumbbells just above shoulder height.

Rear Delt Flys

Often neglected, the rear delts contribute to a rounded, 3D shoulder look and help prevent shoulder imbalances.

Arnold Press

This variation of the traditional press works all three deltoid heads with added range of motion.

How to do it: Start with palms facing you, rotate your wrists outward as you press up.

Face Pulls

An excellent finishing exercise that not only hits the rear delts but also strengthens the rotator cuff and upper back.


Most Effective Tricep Workouts for Bigger Arms

To maximize arm growth, your tricep workouts should target all three heads of the muscle.

Tricep Dips

A compound bodyweight movement that’s great for strength and size.

Tip: Lean slightly forward to engage the chest more, or stay upright to isolate the triceps.

Skull Crushers

Targets the long head of the triceps, especially when done on a decline bench.

Tip: Use an EZ bar for better wrist comfort.

Tricep Pushdowns

A staple for tricep isolation. Switch up grip attachments to target different parts of the triceps.

Pro tip: Keep your elbows locked to your sides and don’t let them flare.

Close-Grip Bench Press

This compound lift allows you to load the triceps heavily while still working the chest and shoulders.

Bonus: It’s one of the best strength builders for the upper body.

Overhead Tricep Extensions

Great for hitting the long head of the triceps, which is key for that horseshoe shape.

Tip: Keep your elbows close to your head and stretch at the bottom for full range.


Shoulder and Tricep Workout Routine Example

Here’s a sample workout to train both muscle groups in a single session:

Warm-Up (5–10 mins)

  • Arm circles
  • Band pull-aparts
  • Light dumbbell presses

Main Workout:

  1. Overhead Press – 4 sets of 8–10
  2. Lateral Raises – 3 sets of 12–15
  3. Rear Delt Flys – 3 sets of 15
  4. Tricep Dips – 3 sets of 10–15
  5. Skull Crushers – 3 sets of 10
  6. Tricep Pushdowns – 3 sets of 15
  7. Face Pulls – 3 sets of 20 (burnout)

Cool Down:

  • Stretch shoulders and triceps
  • Foam roll tight areas

This combination allows you to hit both muscle groups efficiently, improving your overall upper body aesthetics and strength.


Tips to Maximize Results from Shoulder and Tricep Workouts

  • Progressive Overload: Gradually increase the weight or reps each week.
  • Form First: Proper form reduces injury risk and ensures muscle engagement.
  • Mind-Muscle Connection: Focus on feeling the muscle working, especially in isolation exercises.
  • Recovery: Don’t train shoulders and triceps daily. Allow at least 48 hours of rest between sessions.
  • Nutrition: Adequate protein and calories are essential for muscle growth.

Conclusion

If your goal is to build bigger, stronger arms and a balanced upper body, integrating structured shoulder workouts and tricep workouts into your weekly routine is essential. With the right combination of compound and isolation movements, smart programming, and consistent effort, your shoulders and triceps will grow stronger, more defined, and more functional.

Start incorporating these workouts into your regimen today and watch your upper body transformation begin!