Can You Do Triceps After Shoulder Day? (Problem Solved)
When it comes to building upper body strength and achieving that aesthetically pleasing physique, two muscle groups that often take centre stage are the triceps and shoulders.
These muscles not only contribute to functional movements but also play a significant role in enhancing overall upper body strength and appearance. However, determining the optimal workout order and understanding the interplay between triceps and shoulder exercises can be a topic of confusion for many fitness enthusiasts.
In this blog, we aim to provide clarity on the question, “Can you do triceps after shoulder day?” By exploring various aspects such as fitness goals, muscle group size, workout order, exercise types, recovery strategies, and individual considerations, we will help you design an effective training routine that aligns with your goals and maximises your results.
Can You Do Triceps After Shoulder Day?
While it is generally recommended to prioritise larger muscle groups earlier in the workout, there is flexibility in structuring your routine based on personal preference and recovery capacity. In fact, training triceps after shoulder exercises can have its benefits. By the time you reach your triceps exercises, your shoulders are already warmed up and primed for engagement. However, it is crucial to listen to your body and ensure that you have sufficient energy and focus to perform the exercises with proper form. If you find that your triceps exercises are compromised due to fatigue from shoulder exercises, it may be better to allocate a separate training day for triceps to ensure optimal results. The key is to find what works best for you and allows you to train effectively while considering your individual capabilities and recovery potential.
Understanding Your Goals
Before delving into the details of triceps and shoulder workouts, it is crucial to define your fitness goals. Are you striving for overall strength, muscle hypertrophy, or improved athletic performance? Different goals have different implications on workout routines, including exercise selection, volume, and frequency.
For instance, if your primary objective is to increase muscle mass in the upper body, you might prioritise higher volume and focus on exercises that target the triceps and shoulders directly.
Size of Muscle Group and Workout Order
One factor to consider when designing a workout routine is the size of the muscle groups involved. The triceps, consisting of three heads (lateral, long, and medial), are relatively smaller compared to the deltoids, which make up the shoulder muscles.
The size of the muscle group can influence its recovery time and capacity for training. As a general rule, it is recommended to train larger muscle groups earlier in the workout when energy levels are higher and fatigue is minimal.
Therefore, considering the size difference, it may be advisable to prioritise shoulder exercises over triceps exercises in your training session.
Benefits of Doing Triceps After Shoulders
When it comes to training triceps after shoulder exercises, there are several advantages to consider.
Synergistic Effect – By performing triceps exercises after shoulder exercises, you can take advantage of the synergistic effect. The shoulders are already activated and engaged during shoulder exercises, creating a favorable environment for triceps activation. This can result in enhanced recruitment and activation of the triceps muscles, leading to a more effective triceps workout.
Enhanced Activation – Training triceps after shoulders can lead to better mind-muscle connection and improved activation of the triceps. The shoulders act as stabilisers during many triceps exercises, providing a strong base of support and allowing you to focus more on isolating and targeting the triceps muscles. This can lead to improved muscle engagement and potentially better triceps development over time.
Benefits of Doing Shoulders After Triceps
Training shoulders after triceps exercises can also offer unique benefits to your workout routine.
Pre-Exhaustion Principle – By pre-exhausting the triceps before shoulder exercises, you can target the shoulders more effectively. When the triceps are fatigued, the shoulders become the primary muscles engaged during shoulder exercises. This can result in greater shoulder muscle activation and potentially lead to improved shoulder development over time.
Variation and Muscle Balance – Switching the order of exercises can provide variation to your routine and help maintain muscle balance. By starting with triceps exercises, you can prioritise triceps development and then shift the focus to the shoulders. This approach ensures that both muscle groups receive adequate attention and can contribute to a well-rounded upper body strength and aesthetics.
Push and Pull Exercises
To further understand the dynamics between triceps and shoulders, it is essential to differentiate between push and pull exercises. Push exercises primarily involve muscle groups responsible for extension or pushing movements, such as the triceps. Pull exercises, on the other hand, target muscle groups involved in flexion or pulling movements, such as the deltoids.
When planning a workout routine, incorporating both push and pull exercises can help ensure balanced development and functional strength.
Compound Movements vs. Isolation Exercises
Another factor to consider when designing a triceps and shoulder workout is the choice between compound movements and isolation exercises. Compound movements, such as bench presses and overhead presses, involve multiple muscle groups, including the triceps and shoulders, working together.
These exercises provide overall strength and functional benefits. Isolation exercises, such as triceps extensions and lateral raises, specifically target individual muscle groups, allowing for focused muscle activation and hypertrophy.
Both compound movements and isolation exercises have their advantages and drawbacks, and including a combination of both in your routine can provide a well-rounded approach to training the triceps and shoulders.
The point I’m trying to make here, is that you are already going to be working your triceps when doing compound exercises. So take this into consideration when planning your workouts.
Importance of Proper Form
No matter the exercise or muscle group you are targeting, maintaining proper form is of utmost importance. This is particularly true when performing triceps and shoulder exercises, as these muscle groups are prone to injury if not executed with correct technique.
Improper form can lead to unnecessary stress on joints, tendons, and ligaments, increasing the risk of strains, sprains, or even more severe injuries. To ensure optimal results and minimise the chances of injury, it is crucial to focus on maintaining proper form throughout your triceps and shoulder workouts.
Getting the help of a qualified trainer or instructor can provide valuable guidance on correct technique, ensuring safe and effective exercise execution.
Related: Is it good to go to the gym every day or every other day?
Warm-up and Stretching
Before diving into intense triceps and shoulder exercises, it is vital to warm up these muscle groups properly. Warming up helps increase blood flow to the muscles, elevates body temperature, and prepares the joints for movement.
For triceps and shoulder warm-ups, incorporate dynamic exercises such as arm circles, shoulder rolls, and light weight movements to activate the muscles and enhance flexibility. Additionally, incorporating stretching exercises specific to the triceps and shoulders can help increase the range of motion and improve muscle pliability.
Including a warm-up and stretching routine as a precursor to your triceps and shoulder workouts can minimise the risk of injury and optimise performance.
Sample Workout Routines
To provide practical guidance and help you design a well-rounded triceps and shoulder workout routine, here are a few sample workouts to consider:
- Compound Movement Emphasis:
- Barbell Bench Press: 3 sets of 8-10 reps
- Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Arnold Press: 3 sets of 10-12 reps
- Close-Grip Bench Press: 3 sets of 8-10 reps
- Cable Lateral Raise: 3 sets of 12-15 reps
- Isolation Exercise Emphasis:
- Triceps Pushdown: 4 sets of 12-15 reps
- Dumbbell Shoulder Lateral Raise: 4 sets of 12-15 reps
- Skull Crushers: 3 sets of 10-12 reps
- Front Plate Raise: 3 sets of 10-12 reps
- Triceps Dips: 3 sets of 10-12 reps
- Bent-Over Lateral Raise: 3 sets of 12-15 reps
Feel free to modify these sample workouts based on your preferences, fitness level, and equipment availability. Experiment with different exercise variations and adjust the sets and repetitions to suit your individual needs.
Alternating Workout Order
While prioritising larger muscle groups earlier in the workout is generally recommended, alternating the workout order between triceps and shoulders on different training days can provide variation and challenge the muscles in different ways.
For instance, on one day, you can start with shoulder exercises followed by triceps exercises, and on another day, reverse the order. Alternating the workout order can prevent plateaus, keep your routine engaging, and provide a different stimulus for muscle growth and strength gains.
Recovery Strategies
Effective recovery strategies are essential for optimising muscle repair and growth. After intense triceps and shoulder workouts, the muscles need time to recover and rebuild. Adequate nutrition, including sufficient protein intake, is crucial for muscle repair.
Additionally, prioritising rest and allowing ample recovery time between training sessions is vital.
Incorporating techniques like foam rolling, stretching, and low-impact activities on rest days can promote blood flow, alleviate muscle soreness, and expedite the recovery process. Remember, recovery is just as important as the workout itself for achieving optimal results.
Training Frequency
Determining the frequency at which to train triceps and shoulders depends on several factors, including your goals, current fitness level, and recovery capabilities. For muscle hypertrophy and strength gains, training these muscle groups 2-3 times per week with adequate rest between sessions is generally recommended.
However, it is crucial to listen to your body and adjust the training frequency as needed. If you experience excessive muscle soreness, prolonged fatigue, or decreased performance, it may be a sign that you need more recovery time between workouts.
On the other hand, if you find that you have recovered well and are ready for more frequent training, you can consider increasing the frequency gradually.
Can You Train Shoulders and Triceps on the Same Day?
Now, let’s address the burning question: Can you do triceps after shoulder day, or vice versa on the same day? The answer is yes, you can train triceps after shoulder day. While the general recommendation is to prioritise larger muscle groups earlier in the workout, there is flexibility in structuring your routine based on personal preference and recovery capacity.
Some individuals may find it beneficial to train triceps after shoulder exercises, as the shoulders are already warmed up and primed for triceps engagement. However, it is important to listen to your body and ensure that you have ample energy and focus to perform the exercises with proper form.
If you find that your triceps exercises are compromised due to fatigue from shoulder exercises, it may be better to allocate a separate training day for triceps to ensure optimal results.
Related: What Should I Do When I Can’t Complete My Reps During a Workout?
FAQs
Can I train triceps after shoulder day?
Yes, you can train triceps after shoulder day. While it is generally recommended to prioritise larger muscle groups earlier in the workout, there is flexibility in structuring your routine. Training triceps after shoulder exercises can be beneficial as the shoulders are already warmed up and primed for triceps engagement. However, it is important to listen to your body and ensure you have enough energy and focus to perform the exercises with proper form.
Should I do triceps after shoulders?
The decision to do triceps after shoulders depends on your preferences and how your body responds to the exercises. Some individuals find it beneficial to train triceps after shoulder exercises, as the shoulders are already activated. However, it is important to consider your energy levels and form during the workout. If you feel that your triceps exercises are compromised due to fatigue from shoulder exercises, you may consider allocating a separate training day for triceps to ensure optimal results.
Can I train arms after shoulder day?
Yes, you can train arms, including the triceps, after a shoulder workout. The arms, particularly the triceps, are commonly involved in many shoulder exercises as secondary or stabilising muscles. While it is generally recommended to prioritise larger muscle groups earlier in the workout, training arms after shoulders can be a suitable approach. However, ensure you have enough energy and focus to perform the exercises effectively, and be mindful of maintaining proper form throughout your workout.
Which workout is good after shoulder day?
After a shoulder workout, it is beneficial to focus on exercises that target other muscle groups while allowing the shoulders to recover. Common choices include training the chest, back, or legs. By incorporating exercises for these muscle groups, you can ensure balanced development and give your shoulders the rest they need to recover and grow stronger.
What muscles should I train after a shoulder workout?
After a shoulder workout, you can focus on training other muscle groups to allow your shoulders to recover. Popular options include working on the chest (pectoral muscles), back (latissimus dorsi, rhomboids), or legs (quadriceps, hamstrings). By alternating your focus and giving different muscle groups attention, you can maintain a well-rounded workout routine while providing the necessary recovery time for your shoulders.
Final Thoughts…
Designing an effective triceps and shoulder workout routine requires consideration of various factors, including fitness goals, muscle group size, workout order, exercise types, recovery strategies, training frequency, and individual considerations.
By understanding these elements and customising your approach accordingly, you can optimise your training, enhance muscle development, and work towards achieving your desired upper body strength and aesthetics.
Remember, consistency, proper form, and adequate recovery are key pillars of success in any training regimen. So go ahead, experiment with different exercises, find what works best for you, and enjoy the journey of sculpting strong and impressive triceps and shoulders.
What are your thoughts on working your triceps after shoulder day and have these tips helped? Let us know in the comments below.
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