Full Upper Body Workout : Shoulders, Triceps, and Chest

Try this full upper body workout for your shoulders, your triceps, and your chest. All you need is a pair of dumbbells and a bench. The exercises in this routine are all performed by PumpUp member @jatie (@fitkatee on Instagram). 


  • Military press 3x8 supersets (not shown)
  • Upright rows
  • Seated bent-over rows
  • Front/lateral raise supersets (not shown)


  • Tricep bench dips 3x10
  • Overhead tricep extensions 3x8 (supersets)
  • Tricep kickback supersets


  • Incline dumbbell press 30°; supersets of 3x8 (not shown)
  • Push-ups; supersets of 3x8
  • Incline dumbbell flys

This full upper body workout was demonstrated by PumpUp member @jatie. Follow her on Instagram @fitkatee. Check out her website: katieevitts.com