The Best Chest and Shoulder Workout to Build Muscle

Losing chest fat can be easy if you’re disciplined. Implementing the right things in the right ways may help you lose chest fat quickly

The chest muscles

The chest muscles can help you gain the potential for more muscle growth. There are 3 types of chest muscles – biceps brachii, pectoralis major, and pectoralis minor. On a cardio-based program, you can focus on one or two of these chest muscles. If you’re training the lower body, you should focus on each of these chest muscles. All you need to do is train at the same time every day. The shoulder muscles include the latissimus dorsi, trapezius, serratus anterior, rhomboids, and erector spinae. The first type is the arm extensors. These are the muscles that are responsible for your biceps. They act as “extension motors”. They have a “dominant sequence”, which consists of four sets.

What is the best chest and shoulder workout?

To answer this question, we turned to the guys who know chest and shoulders best, strength and conditioning coaches. Many people assume that chest and shoulders exercises are the same. This couldn’t be further from the truth. There are many differences between the two, not to mention a complete difference in shape. We spoke to Randy Smith, strength coach and owner of 3 Broken Bones gym, who explained that: “Chest exercises are more dependent on hypertrophy than on fat loss.” A better question would be: “Are chest exercises the same as shoulder exercises?” In terms of training chest, you should be doing exercises to elicit a muscular contraction rather than being static or performed in a low range of motion. When it comes to shoulder exercises, the objective is to build mass.

How often should you do the workout?

The chest workout can be done every second or third day. Don’t overdo it. A 10-20 minute cardio workout, 5-8 sets of 2-4 reps is a better option than a 2-3 hour workout. How much do you need to do? You can skip sets when you feel it is too hard. If you are new to this, focus on the concentric part of the exercise. The eccentric part (the part in which you are squeezing your chest muscles) isn’t important, but you can concentrate on that. If you can’t do 10 reps with the heavy weight, don’t worry. This is just the beginning. When you can’t do more than 10 reps, focus on lower reps or lighter weight. The Best Chest Workout for Beginners Doing a chest workout is easy and it’s free. All you need is a dumbbell.

Which exercises are best for this workout?

Here are 3 sets of 3 working out the shoulders, and chest, including one set of moderate intensity exercise. 5 sets of 3-4 is enough to build muscle and make your chest look better. WHAT WORKOUTS SHOULD I WORK OUT FOR THIS WORKOUT? You’ll be using dumbbells for all exercises, with a target weight for each arm. For your shoulders, go with your heaviest dumbbells and for your chest go with the heaviest dumbbells and an exercise mat to prevent injuries. What works best for you? Which exercises would you recommend?

Pro tips when doing this type of workout

Do this first workout in the AM and you’ll have a better chance of finishing on time. Make sure you’re warmed up. You can make up the exercises. Start with a couple sets of a chest press on a machine and then do the machine presses one at a time. Continue with tricep extensions, rows, and flat bench presses. Compete to get a spotter. You need to be watching what you’re doing in order to succeed. To add difficulty, finish with a few heavy chest flyes. High rep chest presses (3–5) and other deltoids will help you get in shape fast. Alternatively, if you want to start to decrease the size of your waistline, choose exercises that target the posterior deltoids. This will help get rid of the fat that is hanging over your belt.


It seems that cardio and weights can both be used to develop body composition. Using a combination of cardio and weights may help burn more body fat and/or produce more muscle. Now, it’s time to explore other methods and use it for your goals. If you’re looking to gain lean mass in your chest area, then try using body weight exercises and free weights. If you’re looking to lose body fat in your chest area, then you may benefit from a cardio-based workout. Finally, if you’re a competitive athlete looking to gain strength and muscle, you can still do cardio. In general, cardio may help with fat loss, but it won’t burn muscle.

Share on:

Leave a Comment