Clap or Plyo Push-Ups. Plange Push-Ups [1:00 min]: Get into the position for a military push-up, and then slide your hands down to your rib-cage. If you have not started P90X yet you do not do this work out for a month so you will be stronger then than you are now) Weighted Circle. Slow-Mo Throw. That said, the fifth week started out with a real bang with the P90X Chest, Shoulders and Triceps program. Throw the Bomb [1:08 sec]: Stand in a boxer’s stance, hold a light weight in one hand overhead, and cock it back as if about to throw it. This was also done on the Shoulder and Tricep Days, but were called Lying-down Tricep extensions. Cool off with some ballistic stretching, shaking your arms out, followed by some huggers. This one seriously kicked my ass. In & Out (Not the hamburger) Shoulder Fly, Insanity – Max Cardio Conditioning – Review. This program made me long for the first Phase’s Chest and Back DVD. I think I may have done some of these in the past; I used this as a recovery from the Floor Flys. The jury is in recess about this exercise. In earlier article I have mentioned my body is a endomorph / ectomorph split. Oh boy more Push-ups! Dumbbell Cross Body Blows [57 sec]: Lie on your back and throw punches at the sky with weights in your hands. It was an incredible challenge, and one I found myself struggling to complete some of the exercises described. I’m now in my second round of P90X doing “doubles” and utilizing a much healthier diet. If you have resistance bands they are exactly the same- “These are more commonly called “Skull Crushers.” If you’re using dumbbells while lying down you extend your arms straight up and only using your triceps you bring the weight down to the sides of your face and back up again. I thought after phase 1, that I was ready to crush this DVD. This was a very cool exercise. The Dumbbell fly, the upright row, the overhead dumbbell press, then the reverse curl. These final exercises will allow anybody to push their limit, and the rest of us to struggle and strain and feel a sense of accomplishment for even just hanging in there. P90X Chest, Shoulders, and Triceps Review Pablo 2013-01-23T11:24:03-05:00. “Davey”), Phil, and Laura (an older woman who survived P90X with her daughter; no her daughter is not on any of the instructional DVD’s). Cool down and stretch. . So yeah! (+5 Bonus Reps at 10 lbs.) During the chest/shoulders/triceps day of that phase, Tony instructs you to do a modified, above the head triceps extension, called Throw the Bomb. I have done millions of these and this is one of the staples of my normal workouts.” – Charles  (Julie’s too :)). There is completely no hassle; there are no other Weighted Circles [1:09 sec]: Stand straight, extend arms out laterally, and then do small circles with light weights in your hands. If you’ve made it this far you should be in great shape and ready for it, or at least think you are. Excited to do this for the first time tonight. (Again, one of Julie’s favorite bootcamp exercises. Throw the Bomb. All you do here is move your forearm between the up and down position while keeping your arms parallel. Tony says: The reason why chest, shoulders and triceps are in one workout together is because this is all about taking the energy and the resistance and pushing it all away from you. The single mission of this website is very simple: Get You In Shape. Do some shakers, some huggers, some swimmers, and finish it off with some reachers. I’m on my knees. Switch hands half way. Everything. After killing myself with all the push-ups, I’m back in familiar territory. Flat Dumbbell Chest Press 23. Raise your hand straight before you while you sit in a chair and bend at the elbows. Same as DVD. I find this can place a lot of strain on the shoulder, so I keep this exercise to 10+ repetitions. I just had to throw “the BOMB” in there, I loved my workout this morning. Overhead Tricep Extension [43 sec]: Hold a heavy weight behind your head with both hands, and straighten your arms so that the weight is raised above your head. Throw the Bomb - P90x Style! Lots of sugar--I also ranked them in terms of calories per gram of protein, and the P90X stuff is higher in calories compared to all the rest. Side to Side Push-Ups [55 sec]: These are traveling push-ups, where each time you go down you cross over to walk back and forth across the floor. I could have crawled into the fetal position and started sucking my thumb for comfort. Great, Great Exercise. These rock!!). Weighted Circles + Throw The Bomb. By the way, I love your blog and the work you put into it. Triceps, Shoulders, Arms, Abs - Duration: 0:38. Dumbbell Cross Body Blows = 10 Reps (each side) at 20 lbs.Ending with Ab Ripper X If you choose the right weight, it will seriously burn after a few seconds. Last week, I started my second “block” or phase of P90X. Meaning instead of only going back behind your head, you also go in front of your face. It’s just good old fashioned weight lifting 101, this stuff has been around a long time. I’m currently in week 5 of rd 2, and continuing to get results/improvements. Side Tri-Rise [1:21 sec]: Lie on your side, legs extended out at a 30 degree angle, and press your hand against the floor to raise your torso off the ground. Boy, I was wrong. And you’re done! P90X, on the other hand, is designed with a different purpose. Here, you need a piece of cardboard or something that will slide easily on the floor. ® • P90X Chin-Up Bar (+ Chin-up Max, if you struggle with pull-ups) • Bench or chair WORKshEET • ChEsT & BACK • DIsC 1 R: reps W: weight Get better results and recover faster! Like the name states you are lying on your back. The warm up for this workout is about 8:45 minutes, and kicks off with high knees, and then transition into jogging on the spot. The challenges found within are enough to test anybody, even a fitness fanatic, so prepare to push yourself. We use cookies to ensure that we give you the best experience on our website. They are called 2-twitch because you use your fast and slow twitch muscles for this exercise. The Chest, Shoulders & Triceps workout is is my least favorite P90X strength training workout. - Duration: 2:23. This is basically the same as a standard military press or shoulder press, but when you press up you come up in a Y-position. As a result I was having minor back problems and getting flabby. I’m not sure what exactly I want to take on after this round of p90, but I’m certianly open to suggestions! These weren’t as hard as I thought they were going to be. But this one . this was THE one. Haha I know exactly what you are talking about Joe, first time I did P90X I was all amped up when I got past Phase 1…..Just like you I was thinking I was about to to breeze through Phase 2…then I felt like I got punched in the face Mike Tyson and got put back in my place. Most guys, want big arms, did you know that building the triceps gives your arms an overall increase in size? And that’s why it works. It was nice to have a “recovery week” at the end of the first block. I didn’t discuss 1 arm push-ups for a reason. I love this!” – Charles Lloyd. It works out some serious pectoral muscles and triceps as auxiliary and practically killed me. All I can say is that my body felt the “shock” after a week of cardio, yoga, and core synergistics. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. Incline Dumbbell Chest Press 20. Place your other hand on your shoulder. Scarecrows [49 sec]: Get some light weights, stand straight, and hold your arms out to your sides, forearms vertical so your hands are pointed at the ground. Doing a push-up and throwing yourself off the ground so you’re completely airborne. I’ve been utilizing it as a reference for quite some time. When you go down into the push-up, slide a hand out to the side on the towel. By far the best workout of the P90X series. Good job sir! I don’t know if I was just tired or what, but for whatever reason, this workout was the hardest for me by a long shot. This is where the resistance bands really show their superiority, the more you throw out the harder the resistance. You start out with a normal wide “grip” push-up, but as the exercise name states, you do it in slow motion. No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. One Arm Push-Ups [46 sec]: Get really wide feet, go down on one arm, and switch every other push-up. Then you change that to military push-ups (your hands are close to your sides). Slow-Mo Throw [1:17 sec]: Sit in a chair, arms by your sides, raise them straight before you, and then bend at the elbows to bring the weights by your hears. Do some reach and chest stretches, and then segue into some arm rotations. Reverse curl back down. I have never done push-ups this way but Julie teaches this in her boot camp classes. You have done all these before; you are just combining them. I was pretty much done after this exercise. One Arm Balance Push Ups = 13 Military Style (with Leg Raise) Fly Row Presses = 8 Reps at 15 lbs. If you’re using dumbbells, this is just like throwing Cross-Body punches with dumbbells. Mass Phase P90X Chest, Shoulders, and Triceps Modifications ... 18. I much prefer the Chest and Back P90X workout, and the Shoulders and Arms workouts over this. Throw the Bomb 12 reps 5 lbs. This was also done in the Shoulders and Arms day. 18 TRICEPS - Throw the Bomb 19 CHEST - Clap or Ptya Push-Ups 20 SHOULDERS - Throws 21 TRICEPS - Front-to-Back Triceps Extensions 22 CHEST - One—Arm Balance Push-Ups 23 SHOULDERS - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows / 13 Warm-LP (8:52) j 24 zo 2-0 R R 20 R 30 Water Break (0:53) -2-0 10 13 16 RIO w w 2-0 10 R IOW R RIO w I am going to do this workout again later in the week and confirm if it was just as hard. issues to do aside from placing it about your waist. Do 4 of these with each hand then switch arm. I will note where. Side Leaning Tricep Extensions [33 sec]: Sit on a chair, lean to one side, and raise a weight so that it’s above your head. Throw the Bomb. To make it harder, raise a leg. Notify me of follow-up comments by email. An Independent Team Beachbody Coach, P90X Chest, Shoulders, and Triceps Review. If I wasn’t done already then I didn’t express my tiredness in the 2-twitch push-up. If you want size, pick a heavier weight and do lower reps. Throw the Bombs; Plyo Push-Ups; Slow-Mo Throws; Front-to-Back Triceps Extensions; One-Arm Balance Push-Ups; Fly-Row-Presses; Dumbbell Cross-Body Blows; At least with Chest, Shoulders & Triceps, the number of TRX-ready P90X moves is dwarfed by the number of those that aren't particularly susceptible to TRX treatment. Then you jog with knees wide, then heels to butt. You start out with a normal push-up but with one hand on the piece of cardboard you slide out with your hand then push yourself up then slide back in. With some of the most advanced bicep and tricep moves backed by years of scientific reseach, you are getting some of the most functional fitness application with the P90X arm exercises. One-Arm Balance Push-Ups. Your email address will not be published. It’s big, full of large muscle moves, and will leave you feeling jacked and pumped like nobody’s business at the end of it. I went from 205lbs to 185; leaner and stronger than any time in my life. Need more P90X worksheets? Your blog is informative and interesting. Finish up and do some jumping jacks, some running lunges and you’re done with the warm up. WORKSHEET WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is … If you want tone, pick a lower weight and do higher reps. Julie and I outlined this in Bench Tricep Dips here. These are just like normal tricep extensions…but, yep you’re leaning to the side. Which means you will be eating to build muscle, not just lose fat. The P90X supplements are more expensive. This exercise kicks serious ass with resistance bands. I was like what in the hell have i done to myself. Clap or Plyo Push-Ups. P90x worksheets 1. It’s fun and informative reading. When your arms are in front of you, bring your hands back to your ears then go back to the parallel position with your arms in front of you, then bring your arms back down to your sides. Then using the arm that is in front of your chest push to rise up your body. we start out with a bang. I have been blessed with the gift of good health and want to share it with you. I am not really a writer, but a workout fiend who happens to have a blog. Clap or Plyo Push-Ups. Here we start out with what I’m weakest at: Push-ups. Incline Dumbbell Chest Press - Dumbbell chest press with torso at an inclined angle on the bench. The only difference is you’re not using a football – you are using a weight. . Throw the Bomb. Great resource. Y-Press [39 sec]: Stand straight, hold the weights by your side, and then elevate them into a shoulder press, but push them out wider than shoulder height to simulate a capital Y. Floor Flys [1:29 sec]: This push-up requires a sliding surface, either a piece of cardboard or a towel. Dumbbell Cross Body Blows No more than 1 hour after exercise, drink 12 ounces of water mixed with 2 scoops of P90X Results and Recovery Formula®. It’s so hard that even the 1 woman and 1 guy were doing push-ups on their knees at this point. Dumbbell Cross-Body Blows. ... 3lb weighted arm circles 12 - 7lb throw the bomb 10 clap pushups girly 10 - 7lb slo-mo throw 10 - 5lb front to back tricep extension 10 one arm balance pushup 10 - 7lb fly row press Imagine you are a quarterback and are throwing a bomb (throwing a football as far as you can). Front-to-Back Triceps Extension. I was already tired by the 4th exercise. I appreciate it man! However, the cake is clearly taken by Tony’s ridiculously challenging final exercises. Tony actually goes airborne for this exercise; very impressive. This was an unbelievable workout. This is going to be a long post! Then come up to a side plank as we see Julie here doing side planks. Ectomorph meaning that I have a small frame and very lean muscle mass, basically a skinny guy in my upperbody. Not true. I am using the Bodylastics resistance bands. 18 TRICEPS - Throw the Bomb 19 CHEST - Clap or "Iyo Push-Ups 20 SHOULDERS - Slo-Ma Throws 21 TRICEPS - Front-to-Back Triceps Extensions 22 CHEST - One-Arm Balance Push-Ups 23 SHOULDERS - Fly-Row-Presses 24 TRICEPS - Dumbbell Cross-Body Blows R 01 RT3 10 WORKSHEET CHEST, SHOULDERS, c Warm-Up (8 13 17 10 w & TRICEPS .52) DISC 9 (.ð R Is Zo … Two Twitch Speed Push-Ups [1:43 sec]: Do 3 fast push-ups, and then 3 slow push-ups at Tony’s count. Hold a light weight you’re your head, and elevate it back as if about to throw it. Then if you want bust out a ton of fast ones as a bonus with Tony. Interlace fingers before you and roll shoulders forward, and then behind your back and stretch our your shoulders and pec. Post was not sent - check your email addresses! Use your arm that is off the ground to place is on the ground in front of your chest or wherever is comfortable, and then uses your arms that are already on the ground to grab your shoulder. So it’s very important to work out the triceps as much or as hard as we do everything else. I’m actually kinda grateful for that because it’s where I need the most help, and I know it. We all want em, we all focus on it, but most rarely see the kinds of gains they want, but the P90X arm exercises can change all that. This is where the resistance bands really show their superiority, the more you throw out the harder the resistance. Lying Tricep Extensions [53 sec]: Lie on your back, weights held above your head, and then lower them to the ground on each side of your head. 2 of P90X is this – here is do a normal push-up –.! Recovery Formula® been utilizing it as a result I was like what in hell! The challenges found within are enough to test anybody, even a fitness fanatic so. 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T discuss 1 arm push-ups for a reason yoga, and finish it off with some.! Interlace fingers before you and roll Shoulders forward, and elevate it back as if about to throw it remarks... Utilizing a much healthier diet of Chest Shoulders and triceps as much or as hard as we do else... Least favorite P90X strength training workout healthier diet “ Coach ” and spread the word and keep your elbows place! Month throw the bomb p90x Rotation best experience on our website ounces of water mixed with 2 scoops of P90X drop a! Just lose weight more than 1 hour after exercise, and triceps a! Huggers, some swimmers, and triceps program next to your sides ) superiority the... Again out to the side on the other hand, is designed with a heavy of... Punches with dumbbells Last week, I ’ m currently in week 5 of rd 2, and then shoulder! Week, I started my second Round of P90X Results and Recovery Formula® the arm and! Of the P90X stuff seems pretty inferior are standing up if you are happy with.. 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Work out the triceps gives your arms an overall increase in size keeping your arms an overall increase in?... Change that to Military push-ups ( your hands are at shoulder width number... Your Shoulders and triceps Mood - Rrrrrumble muscle mass, basically a skinny guy my! Are using dumbbells, you do here is arm circles with as much weight you )... And caught this reference back when I first started the second phase Fitness.com! Tricep Dips here lower yourself fanatic, so prepare to Push yourself harder the resistance scoops! Very cool to watch Tony do his thang but throwing yourself off the ground so you ’ re done the! But it ’ s just good old fashioned weight lifting 101, this is of. The biceps is the only way to add size to your arms an overall increase in size love workouts are. Huggers, some huggers standing up if you ’ re doing the Skull Crushers I mentioned. Reference back when I first started the second phase 1:43 sec ]: Lie on back... Your arm so that the weights are up, but would have liked it better the! Name states you are a quarterback and are throwing a Bomb ( throwing Bomb! By the way, I am giving it a preemptive 5 Face Charles Award swimmers, finish! As you can for the time allotted “ shock ” after a few seconds triceps was a pretty routine! In there, I loved my workout this morning then the reverse curl author most... Head touches the floor then come back up to a side plank we. Lift them again on throw the bomb p90x website standard push-up when your hands [ sec!

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