Chest Shoulder and Tricep Workout for Strength and Mass

[ExlRocker]

Hey man, i been trying to do dumbel press while im standing up, i love it, but does it hurt my back or something? i mean i use my belt when im tryinh but i was wondering (:

[CampbellFitness]

@ExlRocker It could potentially injure your back if done incorrectly (but then again so can a lot of other exercises!).

[ThaWeeknd]

what does your split look like? what days do u do everything on cuz i wana know how u hit everything twice a week.

[CampbellFitness]

@ThaWeeknd Right now I'm doing an upper and lower split so I just do all upper body movements on both Mon/Thurs and lower body on Tues/Fri

[ThaWeeknd]

@CampbellFitness so u do chest shoulder triceps back and biceps on mon and thur? and then legs ans abs on tues and fri?

[CampbellFitness]

@ThaWeeknd This video was made about a year ago when I was on a push/pull/legs split. So on Monday I'd do this routine, Tuesday would be Back, Traps, Bi. Weds would be legs. Then Thurs I'd take the day off, then repeat but with different exercises.

[ThaWeeknd]

@CampbellFitness oh thanks alot man i just wasnt understanding but i get it now. thanks

[CampbellFitness]

@ThaWeeknd No problem!

[yuvrajdiwan123]

you should try doing incline bench too cuz otherwise ur upper chest will start lacking...maybe replace cable flys with incline bench

[CampbellFitness]

@yuvrajdiwan123 Great point. With this routine I was hitting every muscle twice a week, so the 2nd workout of the week would be more based on incline movements! Thanks for the great comment.

[yuvrajdiwan123]

@CampbellFitness oh ok that seems fine then

[jpbet]

@coatlicue2012

You are the fucking worst lying fat mother fucker I have ever had an encounter with, you are fucking retarded. The fact that you would even consider trying to get away with acting as a history teacher is amazing. People see your comments and think what a fat fuck that has nothing better to do than attempt to impress strangers over the internet with a little bit of google research.

[CampbellFitness]

@jpbet Ha this made me laugh.

[IAmJohnzor]

@jpbet wikipedia is boss

[coatlicue2012]

Okay so how deep are you into Egyptian mythology? I'm a History teacher and I know my way around this content rather well. Are you deep enough to know that ancient Egyptians practiced a form of Masonry...and in fact where the first Masons, and not the Knight's Templars who would later become the "infamous" Freemasons. The Greeks and Romans copied many of the ancient Egyptian practices, particularly the Masonic rites. Not everyone knows this information, but it's true.

[CampbellFitness]

@coatlicue2012 Yeah really interesting culture!

[coatlicue2012]

Campbell you weights are very impressive bro...for being an ectomorph, that's sic weight. I'm a mesomorph mostly, that can become endomorphic very quickly if I don't watch what I eat. And yeah, I can out-lift you, but you're weights are still very impressive for your body type bro, no lie, I can't get over how good that is. I'm 5'10" on the nose, and you must be over 6'0" right?

[CampbellFitness]

@coatlicue2012 Thanks man appreciate it. I'm 6'4" so sometimes my height works against me. Appreciate the kind words.

[ENAIRAMA1]

I have been neglecting my rear deltoids, kind of A LOT!! Totally forgot about them and have to balance. Today I did the face pull, but my neck was hurting as I did it. Can you show the right way to do it? It was very difficult to disengage from using the neck. I do not understand what I did wrong. Perhaps if show one day some exercises for rear delts?

[CampbellFitness]

@ENAIRAMA1 I'll see if I can do this at some point. I like rear delt flys myself. 

[ENAIRAMA1]

hI, i always go to you for inspiration. Thank you for being clean with your music, your words and not so obnoxious as others out there. My son was the one who inspired me to go to the gym and now I am hooked! I lost 20 pounds without any outside help, but yours and some other trainer on you tube, but mostly you. I love the selection of beat you used in this video; it is "clean", if you know what I mean; no offensive words that I am sick and tire of. What is it call? Keep up the great work! ))))

[CampbellFitness]

@ENAIRAMA1 Thanks for the kind comments and congrats on your progress thus far. Let me know if I can help with anything specifically.

[Duncs92]

Hey man, looks good. So at the moment do you split chest, triceps and shoulders on one day and then (like your other vid) Back , traps, biceps and legs? Then do that twice a week? I've been doing that and find it is the best way to train 4 days a week and still hit everything nicely. One question though, I see people at the gym doing a crazy amount of exercises. Your routine is short, but solid, is that the way to go? Seems to have worked for you.

[CampbellFitness]

@Duncs92 This is just a variation. My current 4 day split is like this:

Day 1: Chest/Shoulder

Day 2: Back/Traps

Day 3: Off

Day 4: Arms

Day 5: Legs

Day 6&7: Off

It's all about variety. I stick to a routine for 8-12 weeks or until I stop seeing gains and then mix it up.

[WildlifeSeriaLKiller]

See, I've always trained delts on back day, but to me, it makes more sense on BACK day. I try to work every group twice a week. I modify every other week. Keeps the body guessing what's coming next.

[WildlifeSeriaLKiller]

@WildlifeSeriaLKiller I meant I train them on back day but it always made more sense on CHEST day. Or even better, train front delts on chest and side/ rear delts on back. Still working out the kinks after all these years. part of the fun of bodybuilding....lol

[CampbellFitness]

@WildlifeSeriaLKiller Yeah I'll usually train them with chest, with the exception of rear delta b/c as you said, I tend to do those more on back day.

[Tom360degrees]

I always see people saying lower the weight to your pecs. That's how I've been doing it. Would I be able to do more reps and up my bench by doing partials?

[CampbellFitness]

@Tom360degrees Sometimes this can help you break plateaus

[heyjeph]

new fan here...great vids you make. how do i round out my delts like yours more? whats ur split look like now? i go on a four day split...would love and appreciate your suggestion...also, kool hat, as i got the same one ! ..P

[CampbellFitness]

@heyjeph I don't do a lot of volume for shoulders. I actually just put out a video last night about my current routine, check it out!

[ghostfase]

1:19 grandmas like, " oh yeah I'm definantly taking you home tonight."

[CampbellFitness]

@ghostfase BAD GRANDMA!

[HBK2319]

hey man! This seems like a really good workout!! I'm definatly gonna try this, thanks for sharing!!!

[CampbellFitness]

@HBK2319 I used it for a couple weeks paired with a pull day and a leg day and saw some good results.

[HBK2319]

@CampbellFitness i can tell haha

[lambo5277]

thanks man. I am sort of new to the bodybuilding style of lifting...i have been doing p90x and cardio alot and switched about 3weeks ago to heavier lifting. i am 5'11 and 165 so i was just looking to gain 5 to 15 lbs. i know it will take time but any tips are very appreciated!

[CampbellFitness]

@lambo5277 p90x is a great program in my opinion to lean out, but it's not the best for gaining a lot of extra muscle. The best thing you can do is make sure you have a proper diet plan in place that will allow you to grow, once you do that, get a solid routine in place and give it some time. Adding muscle without putting on a lot of fat is a slow and steady process.

[lambo5277]

great video man....just subscribed and need mor vids like this to help me get on the right track!

[CampbellFitness]

@lambo5277 Feel free to ask me for help if you need it

[PumpingIronNDubstep]

@CampbellFitness alright well i got one i have relatively strong shoulders i can shoulder press like 135 for 12 10 8 and dumbells like 55 but they have never hurt me and im wondering y my shoulders crack whenever i put my arm up like im doing dumbell shoulder and rotate them backwards help please

[CampbellFitness]

@PumpingIronNDubstep As long as there's no pain I wouldn't worry too much about it. Often times we get tears in the labrum which can then snap over other structures in your joint that cause the noise.

[ps00n]

Cool video man, nice workout. I currently do a lesser version of this but don't feel I'm hitting my muscles hard enough, especially my shoulders, so will definitely give this a go next week.

[CampbellFitness]

@ps00n Yeah I always like to change up routines every 8-12 weeks to keep them from getting to stale.

[ultimatebajan1]

This was a great video. Need more like this.

[CampbellFitness]

@ultimatebajan1 Thanks. I'll see what I can do about getting more footage in the gym!

[avatarcollides2day]

Im so accustomed seein people do the benchpress with the bar touching their chest thatI used to do this. The problem was that my shoulders were sore and fucked the next day after benching wheather incline or flat. Then i realized that i was ding it wrong because im so tall and my arms are so long that i have to stop the bar before it hit my chest and not let my arms go past parallel to the floor. Is this the same for you with the press?

[CampbellFitness]

@avatarcollides2day It depends. I try to go to my chest when possible, in this case I didn't have a spotter and just wanted to be more safe than sorry. Both have their benefits, but I've found heavy barbell benching over time has really taken a toll on my shoulders so I try to do less volume these days with barbells and focus more on dumbbells when possible.

[JacksonJ92]

Shit you're strong! And your form is perfect, respect.

[CampbellFitness]

Is it b/c of an injury?

[sdstan]

i cannot do any dip.any other suggestion?



[VOtero79]

Thanks for the advice I will definitely follow it.

[CampbellFitness]

@VOtero79 Sure thing. Let me know how it goes. If it still is giving you a ton of pain you might want to bring it up with your doctor the next time you go.

[VOtero79]

I think maybe I'm going too heavy which is throwing off my form as well. I guess I need to lightened my load. Thanks brother.

[VOtero79]

I'm good on flat its the incline that does me in man. What do u suggest man?

[CampbellFitness]

@VOtero79 I'd try using a lower incline setting if possible. Also make sure to warm up your rotator cuffs and stretch before. The fact that flat is fine for you but incline hurts makes me think it's about how you're doing incline

[VOtero79]

Hey branden as far as my shoulders go with doing dumbell incline presses it hurts like hell I tried going lighter but just not possible. Any advice on that. Thanks brother I know ur a busy dude appreciate the help.

[CampbellFitness]

@VOtero79 so it's just on the incline where you feel pain and not on flat?

[VOtero79]

Hey brandon are there any alternative exercises that I can substitute for incline bench press. That exercise is hard on my shoulders I've been doing incline push ups and incline flys. Thanks again man and keep these great videos coming man.

[CampbellFitness]

@VOtero79 How do your shoulders feel with inclince dumbell presses? Also you can try lowering the incline of the bench you use to take stress off your front delt. 

[CampbellFitness]

@TainaFAVlogs 45min to an hour most days. However if it's a heavy day for legs, sometimes it's more towards an hour and a half

[Rosariogalio]

nice vid, how long have you been working out like this for?

[CampbellFitness]

@Rosariogalio Few weeks now. Really seeing some good gains.

[jgvasa]

Just as a question regarding your routine, I noticed that on your CON-CRET log on BB.com, you have a different routine posted (doesn't have cable crossovers / dips, etc). Is this a different workout than what you originally posted?

[CampbellFitness]

@jgvasa This is a different one. This is part of a 6 day split. The CON-CRET log I was running a 4 day one.

[jgvasa]

@CampbellFitness Out of curiosity, what made you decide to take 3 workouts and repeat them twice / week, versus doing a single bodypart 6x / week (chest, back, arms, legs, shoulders, traps/forearms/etc)

[CampbellFitness]

@jgvasa If I did the once a week thing, my muscles felt fully recovered after 3 or 4 days. I then would have to wait another 3 days or so on top of that before I could do them again. I've found doing them with 3-4 days of rest in between allows me to increase my strength the most.

[jgvasa]

Since you workout first thing in the morning, what are you eating pre-workout? I was thinking something light such as a shake? (oats/whey)

[CampbellFitness]

@jgvasa I actually don't eat pre workout. Reason being is my pre workout and other supplements are best taken on an empty stomach. I take a shake immediately after and then eat breakfast about 45 min after that.

[jgvasa]

@CampbellFitness have you found that you feel any weaker due to this? I personally have a hard time having enough energy to workout until I've had at least 2 meals in me (2pm ish).

[CampbellFitness]

@jgvasa I actually feel energized b/c the pre workouts I take in the morning give me a great boost

[e1g3r]

For your shoulders you only do the shoulder DB press and the lateral raises? I understand that the bench press also targets some of the front of your delts. Is that sufficient enough for a shoulder workout? Jw cause i want to try this routine

[CampbellFitness]

@e1g3r I do shoulders twice a week for a total of 12 sets. They're a muscle group that I've found responds well to this kind of volume. You hit the front deltoid a lot with most of your pressing movements and you involve the rear deltoid with a lot of pulling ones.

[jgvasa]

No bench spotter?

[CampbellFitness]

@jgvasa Yeah I need to use one for sure.

[jgvasa]

@CampbellFitness My past 2 chest workouts were pretty embarrassing. Kept going for the extra rep that I basically knew I wouldn't get, and had to roll the bar off of my chest onto my legs and situp with it. Seems more embarrassing than dangerous, just turned my face a little red when everyone stared hah.

[CampbellFitness]

@jgvasa If that's the case where you don't use a spotter it might be better to do dumbells or use the smith machine for the time being.

[coolranch123]

dude your videos are great, i always look forward to the next one. keep it up!

[CampbellFitness]

@coolranch123 Thanks, I got a lot more in the works and will be doing a give away soon as well.

[HollanderT12345]

Hmm that's quite much, training twice a week for one bodypart.

I do it every 6 days. But ehm, you train much longer than me, maybe that's why? Or does that not make sense?

[CampbellFitness]

@HollanderT12345 I do chest twice a week but my total sets combined for both days are still only 9-12. Most people who train chest once a week do that many sets or more.

[ithinkilikethis]

wow, youre hot. ;)

[doktor313]

Now that you started to make comments about me probably being over weight or that I have no vids etc. I am not going to lower myself to this level and begin name calling. I was expecting a good answer but instead in return I get an emotional comment. I am most disappointed with bodybuilding website for not recognizing that you are preaching poor form to the masses. In the end bodybuilding website are accepting to spread the ego-bench disease.

[CampbellFitness]

@doktor313 HomeGymFitness practices excellent range of motion (as evident by his own videos) as well as a great source of information for others. People are built in different ways and have differences in their make up (bone structure, muscle, ligaments, tendons) and thus it's not beneficial to try to make an individuals body contort in a way that would place undo stress on areas of their body. Thats what leads to injury.

[HomeGymFitness]

@CampbellFitness Thanks buddy. He's an ass who doesn't even do the @ the person he is talking to. He thinks I'm not going to come back and check lol

[HomeGymFitness]

@doktor313 I notice that you don't reply to my comments by using the actual reply button. I guess you think that I wont come back and check lol. I also see that you only focus on the fact that I mentioned that you don't have any pics or vids and completely "side step" the fact that I DID tell you why you don't need to and shouldn't touch your chest. You are wrong, stop trolling kid.

[doktor313]

Thee is no anger whats so ever. My comments were geared specifically in answering your question on why you should touch your chest aside from not doing a full rep. You wrote that you disagree with me. That is fine, although you are disagreeing with kinesiology science. Type the bench press in google or whatever search engine you use and read the basic fundamentals.

[CampbellFitness]

@doktor313 I've provided you with the kinesthetic explanation already with the stress put on the rotator cuff and front deltoid. A Google search returns just as many articles out there saying go to 90 degrees or just below as there are ones saying to touch the chest. One of the most common injuries out there are shoulder injuries. I attribute a lot of this to an exaggerated range of motion.

[claudia1515]

great work out you had to hear... did a few of them workouts today as well..

Keep up the grea work ...

[madspeed7]

lmao awesome t shirt

[leroybrown1984]

Inspirational even all the way over here in england. Hope you make some good gains with this workout mate i'm still sore from my first workout in a few weeks slowly getting back into the swing of things

[doktor313]

With a partial rep you are only partially contracting the muscle fibres. Especially on the eccentric (and most important for hypertrophy) portion of the lift. Couple that with the increased risk of tendon/ligament injury that you are putting yourself at by doing partial reps.

I guess i'm stuck in the old school way of training. if you can't lift the weight correctly, reduce it and quit kidding yourself.

[CampbellFitness]

@doktor313 Thanks for the comments. Although I disagree with you. I keep my range of motion in this case so that my arms break parallel. I don't go to my chest in this case b/c if I were I'd be putting my chest and shoulder ligaments at risk. With the grip width I use, going to my chest would force my humerus bone way up into my shoulder socket. My rotator cuff and tendons then are put in a very unnatural position. I've found from years of experience that this leads to shoulder injuries and pain

[CampbellFitness]

@doktor313 So depending on the arm length and grip width really dictates where I bring the bar down to. The same train of thought applies to all lifts. From your rant you sound very angry. You probably just need a hug! I'd offer to give you one but it would probably only be a partial one since my form on that is awful too. Haha, thanks for the comments and please subscribe.

[HomeGymFitness]

@CampbellFitness lol. loved the last part of the comment about the hug.

[parkerman16]

@doktor313 dude just shut up, if it works for him than thats that

[CampbellFitness]

@parkerman16 Thanks playboy

[parkerman16]

@CampbellFitness no problem man, whats that song called lol

[CampbellFitness]

@parkerman16 it's by Beat Ranch and is called Outro - When Knight Met Day

[doktor313]

The problem most have with partial reps is there are those who do them consistently and don't even recognize they are doing a partial, and then they go and brag about the big weight they use.

[doktor313]

It is sad that roiders such as Ronnie Coleman etc. have been documented in countless magazines doing partial bench press reps using ridiculous weights. When they get interviewed, they give some garbage answer saying that the partial rep increases the size of there chest more than a full rep. First of all its the Bull shark testosterone that builds there chest so large than they couldn't touch there chest even if they wanted too. Just an excuse justifying there lame method and people bought it.

[doktor313]

The Bench Press you are doing is only working the chest and partially the triceps.

I knew you would respond with the same old lame accuse about shoulder injury.

You need to be strong through the full range of motion. The reason people get hurt when they go all the way down is because they do a bunch of partial reps with heavier and heavier weight. Than, they try to touch their chest or do so because of fatigue and because they haven't strengthened the bottom portion of the movement.

[HomeGymFitness]

@doktor313 I really don't think you work out because if you did you would know that you can lift more weight when you touch your chest. When you have to stop the weight and then force in back in the opposite direction using only your chest muscles and not the "bounce" you actually wear yourself out more. Looked at your channel.... no vids, no pics, you are probably over weight anyway. He isn't doing partail reps. He goes to 90 degrees.

[zachfs08]

damn, gotta love the music too lol. lookin good man keep it up!

[riad307]

thanks man for the videos,i have watching your workout and i have notice that you dont do a full range of montion ,,last workout video (pull ups) you hiting you biceps rather then lats and today with bench press a think its more triceps then chest...but this is just me,and its working for you :)

[avatarcollides2day]

Do you always feel sore after the workout?

[dwithem]

Nice workout and lifts! That is one shaky dip station though :)

[doktor313]

This not touch your chest fad has now become an epidemic and still continues to spread in weight rooms.

If you cannot touch your chest or do a full rep, go lighter.

Read up and check out bench competitions videos on youtube to teach beginners how to do real repetitions on the bench press workout.

[HomeGymFitness]

@doktor313 You only need to go to 90 degrees when doing bench press. This keep tension on the chest muscles the entire duration of the workout. When you actually touch your chest you are 1. resting at the bottom, 2. are more likely to "bounce" the weight back up, and 3. take the stress off the chest and put it on the shoulders, which is what causes shoulder injuries. Thanks for playing.

[HomeGymFitness]

@doktor313 Now when you are talking about bench competitions.... They exaggerate their chest out so much when they touch their chest their arms are at 90 degree or even less. This guy is 6'4, due to his long arms means he may not have to touch his chest to hit 90 degree angles. It's a lot harder to stop before you hit your chest with the bar then to actually touch your chest and let the bar "bounce" back up. This is the way to workout you chest efficiently.

[avatarcollides2day]

u hit chest and legs twice a week?

[CampbellFitness]

@avatarcollides2day Yep, I hit everything twice a week, but low volume. I was doing every muscle once a week doing 9-12 total sets per body part, but since switching it to two days I still keep my total volume for the week at 12 sets or under.

[MrMainevant]

Yep...Really awesome.

GlycerGrow is really nice.Very economic product.

It also helps in shreading and water loss so thats great.

[MrMainevant]

Before training i take Hemotest+NoxiPro+Crea Bomb+Glycer Grow.Everything is great :)

[CampbellFitness]

@MrMainevant Sounds like a great pre workout stack!

[MrHiphopattack]

how many deferent supplements can you take a day ?

[CampbellFitness]

@MrHiphopattack You can take as many as you want... although that doesn't mean it's healthy or productive.

[Noyjeetut]

Looking good man. Funny seeing that middle aged women with the kettle bell, cool that's she's going for it in this stage of her life.

[CampbellFitness]

@Noyjeetut She's a beast and yelled at me for getting in her way.

[kingofhearts00]

Looking forward to seeing how you progress.

[CampbellFitness]

@kingofhearts00 Thanks for the support brother

[mbutler21]

nice vid man.. Strong as hell. haha

[CampbellFitness]

@mbutler21 I need to keep up with you and all your workout vids.

[mbutler21]

@CampbellFitness you are off to a good start