The chest and shoulder muscles are two of the largest muscle groups in the upper body. Anatomically speaking, the chest contains the pectoralis major and minor. The shoulders consist of the three-part deltoids which give roundness to your shoulders, and the trapezius, which starts at the neck and goes over the collar bones. Build these muscles quickly by lifting heavy weights and working each section with exercises. In some cases, you will be able to work more than one muscle at a time.
Step 1
Lie face-up on a bench to do barbell bench presses. Bench presses not only work the pecs, but they also work the anterior delts, which are on the front of the shoulders. Grab the bar with a wide grip, tighten your core and push it off the supports. Hold the bar straight above you for a second and slowly lower it until it lightly touches your chest. Push straight up in a steady motion until your arms are extended but elbows are not locked and repeat.
Step 2
Grab a set of dumbbells to do incline chest presses for your upper chest. Lie back on an incline bench and hold the weights an inch apart above you with your palms facing your knees. Lower the weights to your sides by bending your elbows. Stop when your upper arms parallel the floor, push back up and repeat.
Step 3
Execute a set of decline chest presses for your lower chest. Lie face-up on a decline bench with your lower legs hooked under the padded supports and dumbbells held straight above your chest. Keep the weights an inch apart and turn your wrists so your palms face your knees. Lower the weights to your sides by bending your elbows and stop when they are at stomach height. Push the dumbbells back up in a steady motion and repeat.
Step 4
Stand inside a trap bar to do shrugs. A trap bar is shaped like a hexagon and it is designed for shrugs. Place the weighted bar on the floor and stand inside it with your feet shoulder-width apart. Bend down and grab the handles, stand up and let your arms hang at your sides. Keep your arms straight as you elevate your shoulders as high as possible. Hold for a second, lower your shoulders and repeat.
Step 5
Sit on a workout chair to do dumbbell military presses. Hold the dumbbells right above your shoulders with your palms facing forward. Push the weights straight above your head and toward each other until they are an inch apart. Lower them back down slowly and repeat.
Step 6
Grasp a barbell with a close grip to do upright rows for your lateral and anterior delts, and traps. Stand with your feet shoulder-width apart, place your hands about six inches apart in an overhand grip on the bar and hold it right in front of your thighs. Keep your back straight and core tight as you raise the bar up to chin level. Keep your forearms as high as possible when doing this. Lower the bar down slowly and repeat.
Step 7
Bend forward to do rear delt raises. Stand with your feet together and hold dumbbells at your sides with your palms facing in. Bend your hips and knees and let the dumbbells hang straight down toward the floor. Bend your elbows slightly and maintain that bend as you lift the weights up to your sides. Stop when your arms parallel the floor, then slowly lower the weights back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and three or four sets of your exercises. Take two days off between your workouts to allow for proper recovery.
Things You'll Need
- Barbell
- Flat bench
- Incline bench
- Decline bench
- Dumbbells
- Workout chair
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