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

The P90X chest, shoulder and triceps 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, expert trainer Tony Horton, and is performed one day a week on weeks five, six, seven, 10 and 12 of the P90X 90 day workout program. Review the exercises to be ready to tackle them on these workout days.

Chest Exercises

P90X includes a total of eight chest exercises, featuring slow motion push-ups, plange push-ups, floor flyes, speed push-ups, side to side push-ups, one arm push-ups, plyo push-ups and one arm balance push-ups. Push-ups use your body weight as resistance, so no weights are required. Use proper form during all push-up exercises: Keep your head up and body straight from your neck to your feet while pushing up and down.

Shoulder Exercises

You experience eight shoulder exercises in the P90X workout routine, including in-and-out shoulder flyes, pike press, scarecrows, Y-presses, pour flyes, weighted circles, slow motion throws and fly throw presses. You do all the shoulder exercises except for the pike press using a set of dumbbells. Use your body weight as resistance when performing the pike press. These exercises help build muscle and strength in all of the shoulder muscles, including the anterior, posterior and lateral deltoids.

Triceps Exercises

The triceps workout also includes eight moves to help build muscular size and strength along the backs of the upper arms. The triceps exercises used in this routine include chair dips, side triceps raises, overhead triceps extensions, lying triceps extensions, side leaning triceps extensions, throw the bomb, front to back extensions and dumbbell cross body blows. You use dumbbells for all the triceps exercises, except for chair dips and side triceps raises.

Sets and Rep Range

During the workout routine, Horton instructs you to 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'll be motivated to perform more reps on your next scheduled workout.

About the Author

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.