The P90X Chest Shoulders and Triceps workout includes approximately 24 exercises performed in pairs over 55 to 60 minutes. Tricep-specific movements include chair dips, skull crushers, overhead extensions, side tri-rises, close-grip push-ups, and tricep pulses. Equipment needed: dumbbells or resistance bands, a chair, and a pull-up bar.
Workout Overview
This P90X routine is a dedicated push-day workout that pairs exercises in supersets — one chest, shoulder, or tricep movement followed immediately by another targeting a different push muscle group. This approach maximizes time efficiency and metabolic demand while allowing each muscle group brief recovery between direct sets.
The workout follows a high-volume, moderate-intensity approach — most sets use 8 to 15 reps with dumbbells or bands. It is designed for intermediate to advanced trainees and can be modified for beginners.
Tricep Exercises in the Routine
Chair Dips
Hands on a chair behind you, feet on the floor or elevated. This is a bench dip variation that appears multiple times in the routine. See our dips guide for form. Progression: feet flat → feet elevated → weight on lap.
Skull Crushers
Lying on the floor (no bench in P90X), lower dumbbells toward the forehead and extend. The floor limits the ROM slightly but eliminates the bench requirement. See our skull crushers guide for detailed form.
Overhead Tricep Extensions
Standing, single or double dumbbell behind the head. Extend to lockout. Targets the long head of the triceps. See our overhead extension guide.
Side Tri-Rises
A unique P90X exercise. Lie on your side, bottom arm across the chest, top hand on the floor in front of the shoulder. Push your upper body up by extending the top arm. This is a unilateral bodyweight tricep press. Challenging for coordination and targets the lateral head.
Close-Grip Push-Ups
Multiple variations appear — standard close-grip, staggered, and one-arm push-up progressions. All emphasize the triceps through the close hand placement. See our bodyweight exercises guide.
Kickbacks and Pulses
Dumbbell kickbacks with a slow tempo, often followed by pulse reps at the top. The pulse technique creates intense metabolic stress in the shortened position.
Modifications
Beginner: Use lighter dumbbells (5 to 10 lbs), perform push-ups from the knees, reduce rep counts by 30 to 40 percent, and take longer rest between pairs. Skip or modify advanced moves like one-arm push-ups.
No equipment: Replace all dumbbell exercises with resistance band equivalents. Band pushdowns replace extensions. Bodyweight calisthenics replace weighted movements.
Advanced: Use heavier dumbbells, slow the eccentric to 3 to 4 seconds, add a weighted vest for push-up variations, and minimize rest between pairs.
Resistance Bands for P90X
Portable band alternative for P90X workouts.
Why we suggest it: Replicate every dumbbell exercise while being travel-friendly.
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Getting the Most Out of This Workout
Warm up thoroughly — this is a long, demanding session. Track your weights and reps for progressive overload. Do not sacrifice form for rep counts — quality over quantity. Finish with tricep stretches to reduce next-day soreness. Manage weekly volume — if this workout provides 10+ tricep sets, you may not need additional direct tricep work that week. See our volume guide.
For a similar push-day structure without the P90X framework, see our at-home chest and tricep workout. For exercise ordering principles, see shoulders before or after triceps. For the best exercises to substitute or add, check our ranked guide.
