p90x shoulders and arms workout-build strength in your shoulder...

The P90X shoulders and arms workout is part of the P90X fitness program developed by Tony Horton. This workout is designed to help you build strength and definition in your shoulders and arms using a combination of resistance exercises and targeted isolation movements.

Here is a breakdown of the P90X shoulders and arms workout:

Warm-up:

Jumping jacks

Yes, the P90X shoulders and arms workout includes jumping jacks as part of the warm-up. Jumping jacks are a great way to get the blood flowing and increase heart rate before beginning the resistance exercises. Typically, the workout will include 30-60 seconds of jumping jacks as part of the warm-up. After the warm-up, the workout will move on to a series of resistance exercises targeting the shoulders and arms, as outlined in my previous response.

30 seconds of jogging in place

In the P90X shoulders and arms workout, the warm-up includes 30 seconds of jogging in place. This is a simple and effective way to get your heart rate up and prepare your body for the rest of the workout. To perform this exercise, simply stand in place and jog, lifting your knees as high as you comfortably can and moving your arms in a natural running motion. Try to maintain a steady pace for the full 30 seconds, and focus on landing softly on the balls of your feet to reduce the impact on your joints. After the 30 seconds are up, the workout will move on to other warm-up exercises such as arm circles and shoulder shrugs before starting the resistance exercises for the shoulders and arms.

Arm circles (forward and backward)

In the P90X shoulders and arms workout, arm circles (forward and backward) are part of the warm-up. This exercise is designed to warm up your shoulders and upper back, improve mobility, and activate the muscles you’ll be using during the workout. Here’s how to perform arm circles:

Stand with your feet shoulder-width apart and your arms extended out to your sides at shoulder level.
Begin by making small circles with your arms, moving them forward in a controlled motion.
Gradually increase the size of the circles, using your shoulder blades to power the movement.
After several repetitions, switch to making small circles moving backward, gradually increasing the size of the circles.
Continue alternating between forward and backward arm circles for the desired number of repetitions or times.

Make sure to keep your core engaged and your neck relaxed throughout the movement. Start with small circles and gradually increase the size to avoid straining your shoulders. Arm circles are a great way to warm up your upper body before moving on to the rest of the workout.

Shoulder shrugs

Shoulder shrugs are a simple yet effective exercise that targets the trapezius muscles in the shoulders and upper back. In the P90X shoulders and arms workout, shoulder shrugs are included as part of the warm-up to help activate these muscles and improve mobility. Here’s how to perform shoulder shrugs:

Stand with your feet shoulder-width apart and your arms at your sides.
Lift your shoulders up towards your ears, squeezing your shoulder blades together.
Hold this position for a few seconds, then release and lower your shoulders back down.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your neck relaxed and avoid shrugging your shoulders too high, as this can cause tension in your neck muscles. Focus on using your shoulder blades to power the movement, and breathe deeply throughout the exercise. Shoulder shrugs are a great way to warm up your upper back and shoulders before beginning the rest of the workout.

Resistance exercises:

Alternating shoulder press

The alternating shoulder press is a resistance exercise that targets the shoulders and upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform the alternating shoulder press:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Raise your arms to shoulder level, with your elbows bent and your palms facing forward.
Press one dumbbell overhead, straightening your arm and rotating your palm to face forward at the top of the movement.
Lower the dumbbell back to shoulder level and repeat the movement with the other arm.
Continue alternating between arms for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid arching your back as you lift the dumbbells overhead. Focus on maintaining a controlled motion throughout the exercise and avoid swinging your arms. The alternating shoulder press is an effective exercise for building shoulder and arm strength and is a key component of the P90X shoulders and arms workout.

In & out bicep curls

The in & out bicep curls are a variation of the traditional bicep curl that target the bicep muscles in the upper arms from different angles. It is one of the resistance exercises included in the P90X shoulder and arms workout. Here’s how to perform in & out bicep curls:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
Curl both dumbbells up towards your shoulders, keeping your elbows close to your sides and squeezing your biceps at the top of the movement.
Rotate your palms outward and lift both dumbbells out to the sides, keeping your elbows bent and your shoulders down.
Lower the dumbbells back to your sides and rotate your palms back to face forward.
Lower the dumbbells back down to the starting position.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid swinging your arms throughout the exercise. Focus on maintaining a controlled motion and squeezing your biceps at the top of each curl. In & out bicep curls are a great way to target the biceps from different angles and add variety to your workout routine.

Two-arm tricep kickback

The two-arm tricep kickback is a resistance exercise that targets the triceps muscles in the back of the upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform the two-arm tricep kickback:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge forward at the hips, keeping your back flat and your elbows bent at a 90-degree angle.
Keeping your upper arms close to your sides, extend both dumbbells behind you by straightening your arms and squeezing your triceps.
Hold the position for a second or two, then slowly lower the dumbbells back to the starting position.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid swinging your arms or arching your back throughout the exercise. Focus on using your triceps to power the movement, and maintain a slow and controlled motion throughout the exercise. The two-arm tricep kickback is an effective exercise for building tricep strength and is a key component of the P90X shoulders and arms workout.

Deep swimmers press

The Deep Swimmer’s Press is an exercise that targets the shoulders, triceps, and upper back muscles. It is a resistance exercise included in the P90X shoulder and arms workout. Here’s how to perform the deep swimmer’s press:

Hold two dumbbells at shoulder height with your palms facing each other and your feet shoulder-width apart.
Sit back slightly into a squat position and then press the dumbbells up overhead.
As you lower the dumbbells, bend your elbows and bring the weights down behind your head, keeping your elbows close to your head.
Return to the starting position by extending your arms straight up overhead.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid arching your back throughout the exercise. Focus on maintaining control and engaging your shoulder and tricep muscles as you lift the dumbbells overhead and lower them behind your head. The deep swimmer’s press is an advanced exercise that requires proper form and control, so it’s important to start with lighter weights and gradually increase the load as you become more comfortable with the movement.

Full supination concentration curls

The full supination concentration curl is an exercise that targets the biceps muscles in the upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform the full supination concentration curl:

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand with your palm facing up.
Place the back of your arm against the inside of your thigh, just above your knee, and let your arm hang straight down.
Curl the dumbbell towards your shoulder, rotating your wrist so that your palm faces your shoulder at the top of the movement.
Hold the position for a second or two, then slowly lower the dumbbell back to the starting position.
Repeat the movement for the desired number of repetitions or times, then switch to the other arm.

Make sure to keep your back straight and avoid arching or leaning to one side throughout the exercise. Focus on engaging your biceps and rotating your wrist to fully supinate your hand at the top of each curl. The full supination concentration curl is an effective exercise for isolating the biceps and building upper arm strength.

Chair dips

Chair dips are a bodyweight exercise that targets the triceps muscles in the back of the upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform chair dips:

Sit on the edge of a sturdy chair or bench, placing your hands on either side of your hips, fingers pointing forward.
Slide your butt off the chair and walk your feet forward so that your knees are bent at a 90-degree angle and your arms are straight.
Slowly lower your body down towards the ground by bending your elbows, and keeping your back close to the chair.
When your elbows reach a 90-degree angle, push yourself back up to the starting position by straightening your arms.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid arching your back throughout the exercise. Focus on using your triceps to power the movement and maintain a slow and controlled motion throughout the exercise. Chair dips are a great way to build tricep strength and are a key component of the P90X shoulders and arms workout.

Upright rows

Upright rows are a resistance exercise that targets the shoulders, upper back, and traps. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform upright rows:

Stand with your feet shoulder-width apart and hold a barbell or pair of dumbbells in front of your thighs, with your palms facing toward your body.
Lift the weight towards your chin by pulling your elbows up and out to the sides, keeping the weight close to your body.
Hold the position for a second or two, then slowly lower the weight back down to the starting position.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid using momentum to lift the weight. Focus on engaging your shoulders, upper back, and traps to lift the weight toward your chin. You can vary the grip on the barbell or dumbbells to target different areas of the shoulders and upper back. Upright rows are an effective exercise for building shoulder and upper back strength and are a key component of the P90X shoulders and arms workout.

Static arm curls

Static arm curls are an exercise that targets the biceps muscles in the upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform static arm curls:

Hold a pair of dumbbells at your sides with your palms facing forward.
Curl the dumbbells towards your shoulders until your elbows are at a 90-degree angle.
Hold the position for a few seconds, then slowly lower the dumbbells back down to the starting position.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid swinging or using momentum to lift the weights. Focus on engaging your biceps to curl the weights towards your shoulders and holding the position at the top of the movement to fully contract your muscles. Static arm curls are an effective exercise for building bicep strength and endurance and can be done with lighter weights for higher reps or heavier weights for lower reps.

Flip-grip twist tricep kickbacks

Flip-grip twist tricep kickbacks are an exercise that primarily targets the tricep muscles in the back of the upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform flip-grip twist tricep kickbacks:

Hold a pair of dumbbells and stand with your feet shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
With your palms facing down, extend your arms straight back behind you, keeping your elbows close to your body.
As you reach the top of the movement, flip your palms so they are facing up and twist your wrists so your pinky fingers are facing up.
Lower the weights back to the starting position, then repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid arching your back throughout the exercise. Focus on using your triceps to power the movement and maintain a slow and controlled motion throughout the exercise. Flip-grip twist tricep kickbacks are a great way to build tricep strength and endurance and can be done with lighter weights for higher reps or heavier weights for lower reps.

Two-angle shoulder flys

Two-angle shoulder flys are a resistance exercise that targets the shoulders and upper back. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform two-angle shoulder flys:

Hold a pair of dumbbells and stand with your feet shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
With your palms facing in, raise your arms up to shoulder height, keeping a slight bend in your elbows.
Lower the weights back down to the starting position, then raise them out to the sides to shoulder height, keeping a slight bend in your elbows.
Lower the weights back down to the starting position, then repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid using momentum to lift the weights. Focus on engaging your shoulders and upper back to lift the weights out to the sides and to the front. You can vary the weight of the dumbbells and the angle of the movements to target different areas of the shoulders and upper back. Two-angle shoulder flies are an effective exercise for building shoulder and upper back strength and endurance and are a key component of the P90X shoulders and arms workout.

Crouching Cohen curls

Crouching Cohen curls are a resistance exercise that targets the biceps muscles in the upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform crouching Cohen curls:

Hold a pair of dumbbells and stand with your feet shoulder-width apart.
Bend your knees and lower your hips into a crouching position, keeping your back straight.
With your palms facing forward, curl the dumbbells towards your shoulders, keeping your elbows close to your body.
Lower the weights back down to the starting position, then repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid using momentum to lift the weights. Focus on engaging your biceps to curl the weights towards your shoulders and keeping your elbows close to your body throughout the movement. Crouching Cohen curls are an effective exercise for building bicep strength and endurance and can be done with lighter weights for higher reps or heavier weights for lower reps.

Lying-down tricep extensions

Lying-down tricep extensions are a resistance exercise that targets the tricep muscles in the back of the upper arms. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform lying-down tricep extensions:

Lie flat on your back on a bench or the floor with your knees bent and feet flat on the ground.
Hold a pair of dumbbells and extend your arms straight up towards the ceiling, with your palms facing each other.
Keeping your upper arms stationary, bend your elbows to lower the weights towards your ears.
Once your elbows reach a 90-degree angle, extend your arms back up towards the ceiling, squeezing your triceps at the top of the movement.
Lower the weights back down to the starting position, then repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid arching your back throughout the exercise. Focus on using your triceps to power the movement and maintain a slow and controlled motion throughout the exercise. Lying-down tricep extensions are a great way to build tricep strength and endurance and can be done with lighter weights for higher reps or heavier weights for lower reps.

In & out straight-arm shoulder flys

In & out straight-arm shoulder flys are a resistance exercise that targets the shoulders and upper back. It’s part of the resistance exercises in the P90X shoulders and arms workout. Here’s how to perform in & out straight-arm shoulder flys:

Hold a pair of dumbbells and stand with your feet shoulder-width apart.
Extend your arms straight out in front of you with your palms facing down.
Keeping your arms straight, raise your arms out to the sides until they are parallel to the ground.
Lower the weights back down to the starting position, then bring your arms in front of you, crossing them over each other.
Raise your arms back out to the sides until they are parallel to the ground again, then lower the weights back down to the starting position.
Repeat the movement for the desired number of repetitions or times.

Make sure to keep your core engaged and avoid using momentum to lift the weights. Focus on engaging your shoulders and upper back to lift the weights out to the sides and in front of you. You can vary the weight of the dumbbells and the angle of the movements to target different areas of the shoulders and upper back. In & out straight-arm shoulder flys are an effective exercise for building shoulder and upper back strength and endurance and are a key component of the P90X shoulders and arms workout.

Cool-down:

Shoulder stretches

Yes, the P90X shoulders and arms workout includes a few shoulders stretches to help warm up and cool down the shoulder muscles. Here are two stretches included in the workout:

Shoulder stretch with a towel: Hold a towel behind your back with your right hand and bring your right arm up and over your shoulder, reaching towards your left shoulder blade. Use your left hand to hold the towel behind your back at your waist. Hold the stretch for 15-30 seconds, then switch sides.
Shoulder and tricep stretch: Bring your right arm up and over your head, bending your elbow so your right-hand touches the middle of your back. Use your left hand to hold your right elbow and gently pull it towards your left shoulder. Hold the stretch for 15-30 seconds, then switch sides.

These stretches help to increase shoulder flexibility and range of motion, as well as reduce the risk of injury during the workout. It’s important to perform stretches in a slow, controlled manner and never force your body beyond its limits. If you experience pain or discomfort during a stretch, ease up or stop the stretch altogether.

Tricep stretches

Tricep stretches are important to include in any upper body workout routine, including the P90X shoulders and arms workout, as they help to increase flexibility and range of motion in the triceps. Here are a few triceps stretches you can try:

Overhead tricep stretch: Reach your right arm up and bend your elbow so your right hand is touching your upper back. Use your left hand to gently pull your right elbow towards your left shoulder. Hold the stretch for 15-30 seconds, then switch sides.
Cross-body tricep stretch: Bring your right arm across your chest and hold it with your left hand at the elbow. Gently pull your right arm towards your left shoulder. Hold the stretch for 15-30 seconds, then switch sides.
Wall tricep stretch: Stand facing a wall and place your right hand on the wall at shoulder height. Slowly step forward with your right foot and lean your body weight forward, feeling a stretch in your tricep. Hold the stretch for 15-30 seconds, then switch sides.

Make sure to perform these stretches in a slow, controlled manner, and never force your body beyond its limits. Stretching should feel comfortable and never painful. Including tricep stretches in your workout routine can help to improve your overall flexibility and range of motion, reduce the risk of injury, and promote recovery.

Arm swings

Yes, arm swings are included in the P90X shoulders and arms workout as part of the warm-up routine. Here’s how they are done in the workout:

Stand with your feet shoulder-width apart and arms at your sides.
Swing your arms forward and upward in a circular motion, reaching as high as possible without causing discomfort.
Reverse the direction of the arm swings, moving your arms backward and upward in a circular motion.
Repeat the forward and backward arm swings for several repetitions, gradually increasing the range of motion and speed.
Complete the arm swings for approximately 30 seconds to a minute.

Arm swings are a dynamic stretching exercise that helps to increase the range of motion and prepare the shoulder and arm muscles for the workout ahead. It’s important to perform the swings in a slow, controlled manner, gradually increasing speed and range of motion to avoid injury.

This workout is typically done as part of the P90X program, which is a 90-day fitness plan that incorporates strength training, cardio, and flexibility exercises. It’s important to follow the program as directed and to use proper form when performing the exercises to avoid injury and achieve optimal results.