Move · Videos · Strength · 18 min

Dumbbell Chest, Shoulders and Triceps Workout

Dumbbell Chest, Shoulders and Triceps Workout — video by Caroline Girvan Play · 18:17

Video by Caroline Girvan on YouTube · Open on YouTube

A timed follow-along of floor chest presses, flyes, shoulder and Arnold presses, close-grip presses and push-ups, in 40/20 sets then 20/20 supersets. Suits people with some lifting experience.

  • 18 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Floor chest press: three sets of 40 seconds on and 20 off (warm up for five minutes before you start). 1:15
  2. Standing shoulder press: three sets of 40 seconds on and 20 off. 4:15
  3. Superset, 20 seconds each: diamond press, then straight into triceps push-ups. 7:15
  4. Triceps press, then straight into triceps push-ups, 20 seconds each. 8:15
  5. Flyes, then straight into triceps push-ups, 20 seconds each. 9:15
  6. Standing: Arnold press, then straight into diagonal press, 20 seconds each. 10:15
  7. Single-arm press into diagonal press, then the same with the other arm. 11:15
  8. Palms-facing press for 40 seconds, then alternating press for 40 seconds. 13:15
  9. Finisher: chest press, then push-ups with a long, tight body, lowering the chest rather than the chin. 15:15
  10. Cool-down: stretches on the mat, ending with kneeling arm and side stretches. 16:05

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Warm up for at least five minutes before you start
  • On push-ups keep a long, tight body and lower the chest, not the chin
  • Go at a pace that suits the weights you have

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadchest, shoulder and Arnold presses, flyes, push-ups
  • Elbows takes loadtriceps press, close-grip press, tricep push-ups
  • Wrists & hands takes loadtricep push-ups and push-ups, presses with 9-15 kg
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Says to pick weights and pace that suit you; slow push-ups, depth over reps

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Caroline Girvan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety