P90X2 Bonus Workout Review: Chest, Shoulders + Triceps
P90X2 Bonus Workouts, “Extreme” Workouts or Advanced Workouts… whatever you want to call them, P90X2 has a couple additional workouts up its sleeve. You know, if it wore sleeves. If you didn’t order the Deluxe and Ultimate Kits you may not even be aware of them: Chest, Shoulders and Triceps and V-Sculpt. These additional resistance workouts aren’t included in the program calendar but happen to be a lot of challenging fun that can be subbed for Chest, Back and Balance and Shoulders and Arms if you’re looking for variety.
Chest, Shoulders and Triceps is a “New School vs. Old School” take on the P90X Phase II classic of… well…. Chest, Shoulders and Triceps. Made short and sweet, that’s P90X resistance with the P90X2 twist of core and stability. If you own the workouts, are the worth the time? And if you don’t, well… are they worth it at all?
Read on, my friends.
P90X2 Review– Bonus Workout: Chest, Shoulders And Triceps
I don’t know that you could get any more descriptive of what’s going on in this workout. Even Tony Horton makes fun of the name before things kick off. Chest, Shoulders and Triceps is divided into two circuits 11 moves repeated twice– very similar to the P90X Classic Chest and Back.
Like most P90X2 workouts, Chest, Shoulders and Triceps requires some equipment beyond dumbbells to keep things spicey:
- Stability Ball
- 3 Med Balls (or basketballs– should all be equivalent size)
- Dumbbells or Bands
P90X2 Chest, Shoulders and Triceps (C,S+T) is short. I mean blink-and-you’ll-miss-it short by P90X standards with a total time of only 47 minutes. Warm-Up and cool down soak up 17 minutes of the fun with the actual “work” checking out at roughly 30 minutes…. which means C,S T is a VERY efficient workout that requires you to really bring it hard right off the bat. Here, going to failure IS an option.
Pretty standard P90X2 warm-up that includes all the favorites: Stability Ball warm up with Twist, Squat, Side Stretch, Atlas followed by Foam Rolling, Groiners, Table, etc. If you’re not familiar with this series, it includes holding a stability ball to warm up the shoulders before moving into more ballistic style floor work which includes getting a feel for engaging the core and some dynamic lunging.
No surprise, as a supplemental upper body resistance workout, P90X2 Chest, Shoulders and Triceps (C,S+T) takes you through a series of moves that play out in the same order as the title. You’ll start with a move that targets the chest followed by shoulder followed by triceps. The shoulder moves follow a pretty traditional “press with dumbbell” style but the others throw in a few extra variations to not only work a specific muscle but add some core fun as well.
C,S+T moves pretty quick and there’s not a lot of downtime. I find I have to get going and do a couple rewinds when switching out weights and positioning the Med Balls. Still, with plenty of variation and a few new challenges, there’s both fun and challenges to be had.
Chattarocker Push-Up :
Performed like a Sphinx Push-Up from P90X Classic but but with some added footwork as well. Moving from a Push-Up start position, you drop to your forearms then shuffle your feet back while in plank, shuffle them back up and do a pushup military style. Rinse, repeat until you fail out. It’s the last move in the video above.
Three med balls, one goal: to make you say potty words. Using 3 med balls– one under each hand with both your feet balanced one the third, you do a push-up. At the top of the pushup up, lock out your legs and bring one knee to your forearm on the same side. Alternate. And Cuss. 3-Ball Extravaganza is the third to last move in the video above.
Welcome to Deltoids City. Named after all around good guy and Tony Horton/Dan Vinton pal Sean Callahan, the Callahan press is a simple shoulder press with an inward fly move thrown in to make it all interesting. Pushing isn’t so tough, but the bringing both elbows together in front of you after a Shoulder press adds a little extra burn into the anterior deltoid and requires focus to keep your shoulders from dropping.
Pick The Right Weight. For nest results, P90X2 workouts requires you to pick the right weight coupled with proper form to failure. Yeah, it can be tough to swallow your pride and go with a “wimpy” weight like five or ten pounds, but in moves where you’re working your shoulders while balancing on a stability ball, you’re not going to be incorporating a whole lot of other muscle help to get the job done. Pick wisely so can concentrate on form and do the move as shown. When you do, you’ll find you’re worked just as well… if not even a little more focused.
Use Those Quads. As with most of the P90X2 med ball and stability ball moves, you must engage your core and “lock out” your legs to maintain balance. If you’re flopping around, you’ll find yourself rolling around, which leads to falling… which then leads to chucking objects in futility… and that’s not helpful for anyone. Flex your quads and butt and tighten that core and you’ll find balance magic.
Hit The Ground Running. With Chest, Back and Balance being so short, go for broke right off the back. This is another workout– like Plyocide– in which “difficulty” requires intensity. Go to failure. Go as fast as you can without falling. You’ll find a pretty good pump at the end of this one if you do.
P90X2: Chest, Shoulders and Triceps is a good time. I may sound like I’m blowing sunshine on that one as I’m a P90X2 fan but it really is. Easily a Top 5 P90X2 workout for me. The moves are varied and really allow you to focus and “gas out” at the end. By the time the second round hit, I knew that’s where the magic would happen. And by magic, I mean exhaustion. Hear rate was up, targeted muscles were burning/pumped and soreness the next day was had. You can pick up the Bonus Workout Set here or:
If you don’t own the program, be sure to check out the details on P90X2 here and read P90X2 reviews for every workout here. Beginning your P90X2 journey? Have questions? Feel free to email me here or at firstname.lastname@example.org. Better yet, let’s get you the support you need to line up your nutrition goals right now. Make me your (free) Beachbody Coach right here and we’ll get crackin’!