P90X Shoulders and Arms Workout

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The P90X shoulders and arms routine is one of the more popular workout routines.  But, why does the P90X system work?  To understand why it works, we should take a look at the benefits of shoulders and arms workouts.  Building and toning up your shoulders and arms can provide a more muscular and defined look, which may catch the attention of that special somebody or draw in new people to you. You can even tone them down for everyday use to avoid looking bulky in your clothes. Shoulders are very important when it comes to maintaining proper posture, too.

Shoulders and arms are some of the most simple to build muscle on. Some people may go their whole lives without exercising them, while others focus on these areas than others. Shoulders and arms workouts with a shoulder press or even just a curl can be very beneficial for reaching a goal physique. In this article, we’ll discuss the benefits, examples, and importance of working out both the shoulders and arms.

Six Benefits of Shoulders and Arms Workouts

Toned and built-up shoulders and arms will provide a more muscular and defined look. Exercising these two areas will help with maintaining proper posture as well. Here are some of the benefits of arm and shoulder workouts.

1. Increase Endurance and Stamina

Exercising the shoulders and arms will increase the oxygen supply of your heart. This also increases blood flow, allowing your muscles to breathe better and not tire as easily. The muscles will also get stronger from the increased blood flow, allowing you to continue exercises for a longer period. Stamina can also increase from toned muscles, allowing you to work out for a longer length of time.

2. Better Posture

Working out the shoulders and arms can help improve your posture by strengthening these areas. You’ll be able to maintain good standing and sitting posture with a stronger upper half. This will not only look neater but also help you avoid any back, shoulder, or neck pains that would come from bad posture. The workouts can also fix any previous pains that would’ve come from poor posture.

3. May Help You Look Better On Clothes

Having toned and shaped shoulders and arms can make wearing certain clothes more comfortable. The muscles make it easier to wear whatever you wish and create a more defined look for others to notice. They can also make your waist look smaller, which is always a plus.

4. Helps with Everyday Activities

Having stronger shoulders and arms means you won’t tire as quickly when carrying groceries or doing other household tasks. It helps lessen the risk of any future pains that would’ve come from performing these activities. These areas will also handle the tasks better, making them less prone to getting hurt.

5. Look More Attractive

Toned and defined muscles are always attractive, whether they are big or small. Your shoulders and arms are visible regardless of what you wear, so using these exercises can make you more appealing to others around you. What girl doesn’t want a guy with pumped-up arms rather than one that’s scrawny?

6. Better Health

Having proper posture, stronger bones, and better endurance are signs of healthy bodies. Your heart is also stronger from working out your upper body, which reduces the risk of getting sick very often. These areas will be able to fight off viruses that could’ve taken hold. You’ll also improve your oxygen intake, allowing you to breathe better and even exercise longer.

Why Work Out Shoulders and Arms Together

The Two Areas Tend to Work Together

Working out your arms and shoulders forces them to work together. These areas are directly attached, so it’s only natural that they have a solid connection to exercise. Both will get the same benefits from the workout, making working out both easier since you can combine several exercises at once.

Can Do More at Once

Combining shoulder and arm workouts can reduce the number of exercises needed to complete a full workout. These areas are close together to work out with similar or even the same types of routines. Doing several different exercises for these areas will take more time and use up more equipment than necessary.

Gain Faster Results

Working out both muscles at once covers them in one quick routine rather than two separate ones. This saves you time, allowing you to gain results sooner than what would’ve been expected without combining workouts. The combined effort allows for better flow, creating an easier workout that could improve your overall strength much faster than using single-body part exercises independently.

P90X Shoulders and Arms Workout

Group 1

  • Alternating Shoulder Press
  • In & Out Bicep Curl
  • Two-Arm Triceps Kickback

Group 2

  • Deep Swimmer’s Press
  • Full Supination Concentration Curl
  • Chair Dip

Group 3

  • Upright Row
  • Static Arm Curl
  • Flip-Grip Twist Triceps Kickback

Group 4

  • Seated Two-Angle Shoulder Fly
  • Crouching Cohen Curl
  • Lying-Down Triceps Extension

Group 5

  • In & Out Straight-Arm Shoulder Fly
  • Congdon Curl
  • Side Tri-Rise

5 Alternative Shoulders and Arms Workouts

If you are looking for some examples of arm and shoulder workouts, here are some of the workouts for arm and shoulder.


Pushups help strengthen triceps and pectoral muscles. This workout can be done by anyone regardless of fitness level. Start by lying on the ground with your face facing down. Place hands at shoulder width to support your body. Start by lowering yourself to the ground, bending elbows behind you. Once the chest almost touches the floor, push back up and repeat for the desired number of reps.

Dumbbell Shoulder Press

Dumbbell shoulder press help strengthen the triceps, deltoids, and trapezius. To start this workout:

  1. Begin by taking a dumbbell in each hand.
  2. Try to find a weight that you can handle for about 10 to 12 reps.
  3. Start by standing straight with your feet shoulder-width apart and hold the weights at shoulder height.
  4. Inhale as you lift weights directly above your head with palms facing forwards.
  5. Exhale as you slowly lower the weight to starting position while rotating arms so that palms face each other at the top of the movement.

Dumbbell Curls

Dumbbell curls help strengthen biceps brachia, anterior deltoids, and forearms. To start this exercise:

  1. Grab a pair of dumbbells that are light enough for you to do 10 to 12 reps.
  2. Start by standing straight with feet shoulder-width apart, and knees slightly bent.
  3. Keep your back flat while holding dumbbells at your side with palms facing towards thighs.
  4. Inhale as you slowly curl the weight forward while contracting biceps.
  5. Exhale as you return to starting position while keeping your upper arms stationary throughout the movement.

Cable Crossover

Cable crossover helps strengthen deltoids, serratus anterior, chest, and triceps brachii. To start this workout:

  1. Attach a D-handle to the low pulley of the cable station and grab a handle in each hand while facing away from the machine with arms extended out.
  2. Step far enough away from the machine to light resistance when arms are extended out.
  3. Inhale as you draw your hands across your chest by pulling the weight and keeping elbows out to sides until they reach outside the chest.
  4. Exhale as you return to starting position with extended arms and repeat for desired reps.

Reverse Flys

Reverse flys help strengthen posterior deltoid, rhomboids, trapezius, and serratus anterior muscles. To start this workout:

  1. Step onto the cable crossover machine with feet hip-width apart and hold a D-handle in each hand at your sides with palms facing down towards the floor.
  2. Bend forward slightly from hips while keeping back naturally arched without hunching shoulders up towards ears. Keep elbows bent at 90 degrees throughout movement while drawing hands toward shoulders, raising them by 2 inches.
  3. Keep head forward and stationary throughout the movement.


Combining workouts for arms and shoulders is an excellent way to save time during the day. Combining shoulder and arm workouts has numerous benefits, which will allow for better workouts of the entire body, allowing you to get stronger faster.


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