Best Chest and Shoulder Workout – Everything you need to know

When you mix chest and shoulder exercises, you get a powerful combo that builds strength and muscle. Let’s dive into some key exercises:

• Bench Press (Flat): Great for the whole chest.
• Incline Bench Press: Targets the upper chest.
• Overhead Press: Builds strong shoulders.
• Cable Fly: Shapes the chest.
• 1-Arm Cable Lateral Raise: Focuses on the shoulder’s side part.

Chest and shoulder workouts work well together because they help each other out. The shoulder muscles assist in many chest exercises. But, hitting your shoulders directly is key for balanced muscle growth. This is because some shoulder parts don’t get enough work from just chest exercises.

So, why not just do bench presses and call it a day? Well, if you want all-around shoulder strength and bigger muscles, you need to mix it up.

I have two special workouts for you. One boosts your pushing power with heavy lifts. The other one makes your muscles grow with a variety of moves. Each workout has its own focus but together, they cover all bases for muscle size and strength. 

Workout 1: Horizontal Strength Mastery

This workout is all about pushing power from a horizontal perspective. Here’s how to do it:

• Barbell Bench Press (Flat): Start with 4 to 6 reps at an effort level of 7 out of 10, for 2 to 3 sets. This foundational exercise targets your chest, shoulders, and triceps.
• Overhead Press: Move on to 5-8 reps, keeping the effort level at 7. This works your shoulders and upper chest.
• High Incline Dumbbell Bench Press: Aim for 8 to 12 reps at an effort level of 7-8. The incline angle targets your upper chest and shoulders.
• Single Arm Cable Lateral Raise: Finish with 10 to 15 reps at an effort level of 8-9, focusing on the shoulders.

Workout 2: Vertical Strength Focus

Now, let’s shift the focus vertically for a well-rounded approach:

• Overhead Press: Again, 4 to 6 reps at an effort level of 7, focusing on shoulder power.
• Barbell Bench Press: Follow up with 5-8 reps at the same effort level, targeting your chest and triceps.
• Low Incline Dumbbell Bench Press: 8 to 12 reps at an effort level of 7-8, hitting the upper chest.
• Cable Flyes: End with 10 to 15 reps at an effort level of 8-9 for chest definition.

How often should you do these workouts? It depends on your goals, fitness level, and what muscle groups you’re focusing on. Listen to your body and adjust accordingly.

Bench Press (Flat)

The bench press is more than just lifting weights; it’s a technique-driven move that boosts strength and size. Here’s your step-by-step guide:

1. Lie on the bench, eyes under the bar, feet flat on the ground. Keep your back, head, and hips on the bench.
2. Grip hands just wider than shoulder-width, wrap thumbs around the bar.
3. Unrack the bar with straight arms, bringing it to the starting position above your chest.
4. Inhale, lower the bar to your mid-chest. Exhale, push the bar up and slightly back.
5. Perform your reps, then safely rack the bar.

Remember, it’s not just about lifting heavy; it’s about lifting right. 

The Overhead Press

The overhead press, or military press, is a fundamental move targeting your upper body’s powerhouse muscles. Here’s how to get it right:

• Aim for 2 to 4 sets of 6-10 reps, keeping the intensity at an RPE (Rate of Perceived Exertion) of 7-8.
• It works your pecs, deltoids, triceps, and even your trapezius. More than just lifting, it’s about engaging and growing these muscles.
• Dumbbells are preferred for their ability to better activate your shoulder muscles, though barbells and machines are also effective.

Here’s how to perform it:

1. Stand (or sit for less core engagement) with your back straight, holding a dumbbell in each hand at shoulder level.
2. Exhale as you press the weights overhead, then inhale as you return to the start. Keep your grip firm but not tight.

The Cable Flye

Cable flyes excel in isolating and sculpting the chest and shoulders. Here’s how to maximize their potential:

• Go for 3 to 4 sets of 10-15 reps, targeting an RPE of 8 to 9.
• This move zeroes in on the pectoralis major and the anterior deltoid, perfect for those seeking hypertrophy without heavy loading.
• A cable machine and the correct handle placement are crucial for this exercise’s success.

Here’s how you can perform it:

1. Adjust the cables to just above shoulder height and stand facing away from the machine, handles in hand.
2. With a slight bend in your elbows, draw the handles together in a wide arc. Focus on using your chest muscles to perform the work, keeping your core engaged.

Both the overhead press and the cable flye are more than just movements; they’re about building a balanced, strong physique. With the overhead press, you get a compound exercise that builds functional strength across multiple muscle groups. 

The cable flye, on the other hand, allows for targeted muscle sculpting, providing a complementary balance to your workout routine.

1-Arm Cable Lateral Raise 

Transform your shoulder workouts with the 1-Arm Cable Lateral Raise, a key exercise for enhancing shoulder definition and strength. Here’s how to incorporate this targeted move into your routine for maximum effect:

• Aim for 3 to 4 sets of 10-15 repetitions, adjusting the weight to be challenging but doable within this range.
• Choose a weight that brings you to within 1 to 2 reps of failure, ideally at an RPE (Rate of Perceived Exertion) of 8 to 9.
• This exercise zeroes in on the medial deltoid, crucial for that sought-after shoulder width and definition.

Benefits of 1-Arm Cable Lateral Raise are as follows:

The 1-Arm Cable Lateral Raise isn’t just about aesthetics; it’s a functional exercise that strengthens the shoulder, including the rotator cuff muscles, enhancing both appearance and mobility.

• By isolating the medial deltoid, you ensure focused development and strengthening of this key shoulder area.
• Research highlights its benefits for the infraspinatus and subscapularis muscles, aiding in smoother shoulder rotations.

Here is how you can successfully perform this exercise:

1. Opt for a manageable weight. This exercise emphasizes control and precision over sheer load.
2. Stand next to the cable machine, feet shoulder-width apart. Engage your core and ensure your chest is up and shoulders are back.
3. Holding the cable attachment, raise your arm to the side, keeping a slight bend in your elbow to target the medial deltoid effectively. Avoid locking your elbow or rotating your arm during the lift.
4. Smoothly lift the weight to shoulder height, maintaining tension on the deltoid. Pause briefly at the top before slowly lowering back to the starting position.

Tips for Success

• Prioritize maintaining proper form over lifting heavier weights to maximize gains and minimize injury risk.
• Focus on the medial deltoid throughout the exercise to ensure it’s doing the work.
• Regular incorporation of this exercise into your routine will lead to noticeable improvements in shoulder shape and strength.