Chest and Shoulder Workouts
For Building Muscle Fast
This is one of the best workouts for building maximum muscle mass to your pecs and delts. Chest and shoulder training are closely related as they both tend to involve some sort of pushing exercise or flye.
When it comes to training the chest, the king of all exercises is the bench press. This pushing exercise hits the largest area of your chest muscles and also works your shoulders and triceps as secondary muscles.
There are 3 main types of bench press movements, incline, decline and flat. They can be done with a barbell or dumbbells. Personally i like to use dumbbells because it allows for a greater stretch of the muscles and you don't often need a spotter.
For the shoulders the best exercise for overall development is the barbell or dumbbell shoulder press. Heavy shoulder presses are key to building muscle on the front of your deltoids. You chest and shoulder workouts should include some form of shoulder press.
There are 2 chest and shoulder workouts that i want to share with you. Both are demonstrated on the videos below. They can be done as a standalone workout or as a post workout blitz to truly burn the muscles.
They can be done on separate days or if you can handle it then you can do them both on the same day. By adding the two together you will get an amazing pump feeling in the chest and shoulders and will no doubt ache for a few days after.
Shoulder Workout
The workout i am going to show you is what i call an extended set. This is often refereed to as giant sets because you move from one exercise to another without rest. The exercises are as follows: Seated lateral raises and Standing lateral raises. Use the same weight.
The video demonstrates exactly how to do this workout. It is suggested that you complete a shoulder workout before hand so that your shoulders are warmed up and ready to take the abuse from this workout.
An example shoulder workout could be:
Military Press 3 sets of 12 reps
Upright Rows 3 sets of 12 reps
Arnold Press 3 sets of 12 reps
Chest Workout
The chest workout is in a similar format to the shoulder workout but uses different exercises. The video suggests having a years training under your belt, but as long as you have a few months and feel comfortable in the routine then you can do it.
For both of these chest and shoulder workouts it is important to use the same weight. Pick a weight that you will fail on do as many reps as you can (around 12) then go straight to the next exercise and so on.
This is a great workout for getting that pumped feeling and will soon shock your muscles into growing.
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