If you’ re looking for a chest and shoulder workout or you do the chest and shoulder exercises together on the same day, then this post can be useful for you. We are sharing 12 best chest and shoulder workouts in which you can do some exercises at home with a pair of dumbbells.
Here are also some barbell exercises that you can incorporate in your chest and shoulder workout routine. These exercises help you to build muscles and improve your overall upper body strength.
However, the chest and shoulder muscles are both used in many of the same compound exercises like bench press or military press. So, training on these two muscles together, you will be able to target the major muscles of your upper body.
So, read the article till the end to know the best chest and shoulder workout.
- Also Read: 10 Best Shoulder Exercises for Beginners
Table of Contents
Can I Train Chest and Shoulder Together?
The short answer is YES. You can train your chest and shoulder together on the same day. These both muscles come under the push workout category. When you do push exercises, the weight goes away from your body. For example: overhead press, bench press or military press.
So, training chest and shoulder at the same time, you will be able to target the major muscles of your upper body. Make a place for your workout routine like chest and shoulder together on Monday, leg on Tuesday, take a rest on Wednesday, and core and back muscles on Thursday, arms on Friday. In this way, you can target each muscle at least once a week.
Also, follow a healthy diet for better results like a protein rich diet. You can incorporate some high protein foods in your diet for building muscles and gaining weight.
However, if you’re beginner or intermediate and working out for building muscle, then you can also read 7-day gym workout plan.
Warm Up for Chest and Shoulder Workout
Before starting with your chest and shoulder training, it’s important that you take time to warm up your body and prepare your muscles for workout. You can spend 5 minutes on the treadmill and do some dynamic stretches that hit the whole body.
Then, you can move on to warm-up exercises specific to the workout that you’re about to do. The warm-up exercises could be the same exercises you’re going to do in your workout. But just do it with light weight or even no weight at all. Do 3 to 4 exercises with light weight, this will get your body used to the movement’s.
Best Chest and Shoulder Exercises
Below are 12 best chest and shoulder workouts that you can perform with dumbbells and barbells. You can do some exercises at home with a pair of dumbbells and bench and other exercises you need to do in the gym.
So, let’s take a look at how to perform each exercise with step-by-step instructions with YouTube videos.
01. Flat Dumbbell Bench Press
The dumbbell bench press is one of the best and effective exercises that build muscle in your upper body, especially your chest. Dumbbell provides a full range of motion so you can engage your upper body muscles efficiently and build a stronger chest.
Also, with proper form, the dumbbell bench press activates muscle groups throughout your upper body, including primarily chest and triceps.
How to perform:
- Grab a one dumbbell in each hand and lie down on your back on the flat bench with your feet firmly on the floor.
- By bending your elbows, hold the dumbbells at your sides to the chest level.
- Keeping abdominal muscles tight, press the dumbbells up towards the ceiling until your arms are fully extended over you.
- Hold the position for a second, and then slowly lower the dumbbells to the starting position. That’s one rep.
- Do 3 to 4 sets of 8 to 12 reps, and take a rest of 60 seconds between the sets.
02. Flat Dumbbell Squeeze Press
The dumbbell squeeze press is an isolation exercise that primarily activates your chest muscles and helps you for building functional strength, hypertrophy in the chest, and also help you build a stronger chest.
Well, adding the dumbbell squeeze press in your chest workout routine can also improve your bench press performance.
How to perform:
- Lay down on your back on the flat bench, and hold one dumbbell in each hand with a neutral grip.
- Hold the dumbbells just above your chest with your palms facing each other.
- Keeping your abdominal muscles tight, press the dumbbells upward until your arms are fully extended over you.
- Pause the movement for a second at the top, and then squeeze your chest muscles, lower the weight to the starting position. That’s one rep.
- Do 3 to 4 sets of 10 to 12 reps, and take 60-90 seconds rest between the sets.
03. Incline Dumbbell Fly
The dumbbell fly is one of the effective exercises for your chest and shoulder. This exercise activates your upper pectorals and is a great way to improve chest development. The shoulder also plays a secondary role.
If you’re beginner or even intermediate, try to incorporate dumbbell fly in your workout routine if you work out chest and shoulder on the same day. Remember, dumbbell fly is highly dependent on the proper form and technique, if you perform wrongly, it can cause injury. Read the below step by step instructions carefully.
How to perform:
- First, adjust the bench to a 30-45-degrees incline position, and lie down on your back on the incline bench with both feet flat on the floor.
- Hold one dumbbell in each hand with a neutral grip and hold them directly over your upper chest with your arms fully extended and palms facing each other.
- Keeping your elbows slightly bent and abdominal muscles tight, slowly lower the dumbbells in an arc position until they reach below your shoulder height (you may feel mild stretch in your chest or shoulder).
- Hold the movement for a second and then bring the dumbbells back to the starting position maintaining an arc throughout the movement. That’s one rep.
- Do 3 sets of 10 to 14 reps, and take 60-90 seconds rest between the sets.
04. Dumbbell Arnold Press
The dumbbell Arnold press is an effective exercise to target your shoulder muscle. This exercise also targets many muscle groups in your upper body including the shoulder, chest, and triceps. In particular, the dumbbell Arnold press is an effective exercise to build shoulder muscles.
If you’re incorporating Arnold press in your chest and shoulder workout routine, it can help you increase strength, muscle and body composition.
How to perform:
- Sit on the bench and keep your feet flat on the floor, hold one dumbbell in each hand.
- By bending your elbows, hold the dumbbells at your chest level with palms facing each other.
- Now, twisting your wrist, press the weight up overhead until your arms are fully extended.
- At top of the movement, your palms will face away from you and elbows point out to your sides.
- Also, hold the position for seconds at the top.
- Then twist your wrist, lower the weight back to the starting position with controller manner. That’s on rep.
- Do 3 to 4 sets of 8 to 14 reps, and take 60-90 seconds rest between the sets.
05. Incline Prone Dumbbell Rowing
The incline prone dumbbell rowing is an effective exercise for targeting your shoulder especially rear delt. It is an upper-body exercise that also targets your upper back muscles.
How to perform:
- First, adjust the bench to a 45-degrees incline position, and lie prone on a bench with your chest lying on the edge of the bench.
- Hold one dumbbell in each hand with an overhand grip, and let your arms hang straight. That’s your starting position.
- Squeezing the shoulder blades together lifts the dumbbells as high as you can.
- Hold the position for seconds, you will feel the contraction in your rear delt. Then, slowly return back to the starting position. That’s one rep.
- Do 3 to 4 sets of 8 to 12 reps.
06. Barbell Bench Press
The barbell bench press is one of the great and effective exercises for increasing upper-body strength. This exercise targets your chest muscles, arms and shoulders.
How to perform:
- First, set the bar into a rack to an appropriate height and put the desirable weight.
- Lie on your back on the bench under the bar and your feet flat on the floor.
- Hold the bar with an overhand grip, wider than shoulder width apart.
- Keep your abdominal muscles tight, and hold the bar over your chest with your arms straight.
- Now, by bending your elbows, lower the bar and keep it a few inches above your chest. That’s the starting position.
- Inhale, press the bar slowly up until your arms are fully extended over your chest. Hold the position for second.
- Exhale, slowly lower the bar to the starting position with controlled manner. That’s one rep.
- Do 3 to 4 sets of 10 to 14 reps, and take 60-90 seconds rest between the sets.
- Do every rep slowly and in a controlled manner.
07. Seated Dumbbell IYT Raise
The seated dumbbell IYT raises is an effective exercise and is a mixture of three different movements (“I” raise, “Y” raise, and “T” raise) that help to target many muscles of the upper body. This exercise primarily works on each muscle of the shoulder.
Dumbbell IYT raises are super effective and help you increase strength and muscles.
How to perform:
- Sit on the edge of the bench and place your feet flat on the ground.
- Hold one dumbbell in each hand with an overhand grip.
- Keep you back starting and your abdominal muscles tight.
- Now, raise your arms straight up over your head towards the ceiling, and then return back to the start. That’s “I” raise.
- To do “Y” raise, raise your arms up slightly out to the side so your arms form in the “Y” shape. Hold the position for a second, then lower the dumbbells to the starting position.
- To do “T” raise. Now, raise your arms straight out to your sides until your arms are completely outward. Hold the movement for a second, then lower the dumbbells to the start.
- One you complete these all three movements, that’s one rep.
- Do 3 to 4 sets of 8 to 10 reps.
08. Push Up
The push ups are beneficial for building upper body strength. They work well on your chest, shoulder and triceps. If you are done with proper form, then you can also strengthen the lower back and core. Overall push ups are fast and effective for building upper body strength.
How to perform:
- Get into plank position with your feet together and hands underneath your shoulders, fingers pointing forward and just wider than shoulder-width apart.
- Brace your core so your body is straight from head to heels.
- Now, bend your arms and lower your chest until an inch of the floor.
- Hold the position for a second, and then push yourself back up the starting position. That’s one rep.
- Do 3 sets of 8 to 12 reps, and take a rest of 60 seconds between the sets.
09. Sanding Barbell Overhead Press
The barbell overhead press is compound exercise that mainly works on your shoulder and helps you build muscles and strength of your upper body.
How to perform:
- Stand straight with your feet shoulder-width apart. Put the desired weight in the bar and hold it gently with your hands shoulder-width apart.
- Hold the bar at your shoulder height in front of you with your palms facing upward.
- Keep your core tight and back straight throughout the movement. That’s your start.
- Now, press the bar overhead until your arms are fully extended over you.
- Hold the movement for a second, then slowly lower the weight back to the starting position.
- Do 3 to 4 sets of 10 to 14 reps, and take 60seconds rest between the sets.
10. Cable Crossover
The cable crossover is an isolation exercise that targets your chest. This exercise can be done from high to low, and they emphasize your lower and inner chest.
How to perform:
- Attach two D-shaped handles to the cable machine and set to an appropriate height and put the desired weight.
- Hold one handle in each hand, and one step forward and stand in the middle of the weight stacks.
- Hold the handles at your sides and about shoulder height with a slight bend in your elbows.
- Keep your front knee slightly bent and lean forward slightly from your hips.
- Brace your core and engage your chest, bring your handles together forward and down, so they meet in front of your hips with your arms fully straight.
- Hold the movement for a second, and then return back to the starting position. That’s one rep.
- Do 3 sets of 10 to 14 reps, and take a rest of 60 seconds between the sets.
11. Barbell Bradford Press
The Bradford press is a great shoulder exercise because it places your delts under constant tension, which is one of the keys to muscle growth. You will need good shoulder mobility to perform this exercise, and if you have shoulder pain, it’s best to avoid this exercise.
How to perform:
- Stand straight with your feet shoulder width apart.
- Hold the barbell with an overhand grip in front of your shoulder, slightly wider than shoulder width. Your forearms should be vertical and your elbows are below your hands.
- Now, press the weight up over your head until your arms are fully extended, and then lower the weight behind your neck. The bar should just skim the top of your head.
- Then, push the bar again up over your head until your arms are fully straight, and then lower the weight to the front of your shoulder. That’s one rep.
- Do 3 sets of 10 to 12 reps.
12. Incline Dumbbell Twisting Bench Press
The incline dumbbell twisting bench press is effective exercise and it targets primarily your chest and secondary your shoulder muscles. This exercise also helps you strengthen in your upper body.
How to perform:
- First, adjust the bench to a 45-degree incline position, lay down on the bench.
- Hold one dumbbell in each hand and keep them at your sides to your chest level by bending your elbows, palms facing forward.
- Now, press the dumbbells upward toward the ceiling and when you reach halfway, twist your wrist so that your palms are facing in the opposite directions.
- Hold the movement for a second at the top and then lower the weight back to the starting position where your palms are facing forward. That’s one rep.
- Do 3 sets of 10 to 14 reps.
Chest and Shoulder Workout Routine Summary
If you want to create your own chest and shoulder workout routine, then choose any 5-6 exercises from the above list. However, if you want to build muscles, then go for fewer reps and high volume (increase in load), and keep the rest time as short as possible between the sets.
If you want to build strength, then go for higher reps and use desirable weight, and take 60-90 seconds rest between the sets.
| Exercises | Sets & Reps |
| Flat Barbell Bench Press | 4 sets of 10 to 14 reps |
| Cable Crossover | 3 Sets of 10 to 14 reps |
| Seated Dumbbell IYT Raises | 4 sets of 8 to 10 reps |
| Dumbbell Arnold Press | 3 sets of 8 to 14 reps |
| Incline Prone Dumbbell Rowing | 3 Sets of 8 to 12 reps |
| Barbell Bradford Press | 3 sets of 10 to 12 reps |
Conclusion
Doing chest and shoulder workout together on the same day can be more beneficial for building strength and muscle mass of your upper body. If you prefer doing exercises at home, then there are many exercises in the above list.
If you are exercising at the gym, then incorporate some dumbbell, barbell and free weight exercises in your chest and shoulder workout so you can build stronger chest and shoulder.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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