Some guys actually train them in that order because that's what they see looking back at them in the mirror, and that's usually a big mistake. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Hit it hard with heavy lifting the first day and then do pump work for the same muscles the next day in the first 15 minutes of the workout. Leaf Group Ltd. chest and shoulders same day?? Copyright Policy Here’s an example of a shoulder workout incorporating many of the principles outlined above: Already have a Bodybuilding.com account with BodyFit? + I'm 48, ectomorph, male, enjoy working out, so don't just want to work out once a week, but I don't seem to grow much from workouts spaced 3 or … All rights reserved. You’ll notice that all the exercises you do for chest, shoulders, and triceps involve some type of pushing or pressing movement. If you always do one area last in your workout, however, it will begin to lag behind the others over time. When you press overhead with dumbbells, your upper arms go straight out to your sides; that's your cue that your middle delt is positioned to undergo maximal contraction. For example, lowering a barbell in front of or behind your head actually changes the emphasis on your deltoids, as does your elbow position relative to your torso. It can be the difference between jaw dropping gains and someone asking that loathsome question we've all come to know: "Do you even lift, bro?" References. Excerpt: I was wondering if you can work on both the same day or that would overtraining your upper body, ... Back and shoulders 2. Not even close! Chest and shoulder exercises are the workouts to do every day for every bodybuilding enthusiast who wants a chest and shoulder like Triple H. You can perform the chest and shoulder workouts in many ways using dumbbells, rowing machines, etc. For example, it would be silly imo to do … Legs and shoulders; Chest and triceps; Back and biceps; I have seen very good results with this routine (I'm fairly certain it is quite a common plan) but lately I haven been reading a lot about doing chest and back on the same day. It makes it a really fun 'mirror muscle' workout. That’s because you’re literally getting a double pump. Heather Hitchcock has been writing professionally since 2010. Just … should be done before you give it a shot. Combining the two muscles together in the same workout will maximize training for both the shoulders and the chest, so neither muscle suffers. While some lifters slip into a 3-sets-of-10 mentality for the bulk of their training career, many others cycle heavy and lighter training periods. If I move shoulders to Tuesday of course my triceps are still sore hence he same … Join today and unleash the power of BodyFit! If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. You can alternate back and shoulder exercises. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. used as a substitute for professional medical advice, , When you do Arnold presses or barbell presses in which the bar is in front of your head, notice how your elbows pull forward—they're no longer directly out to your sides. The muscle soreness following weight training known as delayed onset muscle soreness can also affect your performance. Almuzaini, K.S., Potteiger, J.A., & Green, S.B. I’d say I’m more of an intermediate level for sure. i want to start doing chest 2 times a week. This is one of those things, however, that is best left up to personal preference. It isn't exactly sexy, but doing internal and external rotation exercises can keep your shoulders healthy for the long-haul. Insert pull-day workouts (back or biceps), legs, or rest days to allow ample recovery time for muscle recovery. Also, just to add to the discussion, doing Bis on Chest and Tris on Back day has been amazing. You'll get a much better chest workout out of it! Avoid injury and keep your form in check This is especially so if you have a rest day after Shoulders. Push your grip wider on the bar to allow your elbows to kick directly out to your sides, which is perfect for building up your middle delts. If you want more tension on your front delts when doing overhead presses, by all means choose the front barbell version, or consider Arnold presses. When doing them in the same workout, cut down on sets to conserve energy. This not only put less emphasis on the middle delts, but also increases the likelihood that you could have long-term shoulder damage. A typical two-day split, for example, works your lower body one day and upper body the next day. These three body parts work best together. Understand the combinations of muscle groups outlined above, and you can get flexible. The material appearing on LIVESTRONG.COM is for educational use only. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Training either the chest or shoulders on one day, then on the next day training the other muscle group, may result in a decrease in performance in the muscle trained on day two. That's why you should understand how each variation works a bit differently so you can pick the right tool for the job. Training shoulders first in your weekly workout routine is acceptable, as long as your chest is not the weaker muscle area. Then you move on to your main workout for another muscle group. The overhead press may be your go-to multijoint movement for shoulders, but that doesn't mean all its variations work your deltoid musculature the same. Thus, a chest press works the shoulders, triceps, and the pectorals at the same time. Many trainers terminate single-joint movements like lateral raises and front raises when they hit roughly shoulder height, but the middle and anterior delts haven't reached the ends of their range of motion. Instead, he grouped chest with arms and back with shoulders, as shown here. Most chest workouts hit the shoulders and tris, and tris and shoulders workouts hit the chest as well. Double Pump on Chest and Back Day About half-way through your chest and back workout, you’re going to feel super pumped. Day 1: Chest/Back Day 2: Legs/Shoulders Day 3: Arms Day 4: Rest. For example, bench press, shoulder press, tricep push down, etc… That’s why we’re going to group all these muscle groups together in the same workout. You'll certainly want a degree of arch in your back, but don't turn the exercise into a dangerous standing incline. Moreover, both muscle groups will be able to have a full week of recovery before retraining. View our enormous library of workout photos and see exactly how each exercise When I did do chest and shoulders on the same day, I either didn’t do shoulder presses, or didn’t do incline chest presses as there is a lot of overlap. While that doesn't discount the effectiveness of these kinds of presses as great shoulder movements, they're not the best at emphasizing the middle delts. Some experts suggest you can go as far as 45 degrees past the horizontal plane. When doing seated overhead shoulder presses, keep your back pressed fully against the bench. If you've neglected back training, your rear delts are probably small in comparison to your front and middle delts, which sets you up for possible rotator-cuff complications down the road. advertisements are served by third party advertising companies. After OHP, I used to do floor presses and now do incline bench afterward. is it ok to do chest on shoulder day? if not when would be the best time? Now, you could do both, if you’re not doing 10 sets of each (that’s just stupid -lol). If your delts are fairly evenly developed, you can rotate the order in which you train them from one workout to the next, to ensure balanced development. Using a weight that's too heavy is oftentimes the culprit. Training either the chest or shoulders on one day, then on the next day training the other muscle group, may result in a decrease in performance in the muscle trained on day two. Day five: Back and Biceps! The shoulders, especially the anterior delts, are commonly recruited in chest movements, and your triceps assist in overhead pressing motions, so how you arrange your training split is important. It takes a muscle about seven days to fully recover from a workout, notes Karen Sessions, NSCA-CPT. She has contributed material through various online publications. 2020 Bad form on shoulder day is a fairly common occurrence. Because the shoulders aid the chest in movements such as the bench press or dips, it may be beneficial to train them on the same day. Day 4 – Legs. Having those muscle groups fresh when you begin your chest workout should be a high priority. Tip Sheet. Especially when it comes to side laterals and front raises, trainers tend to go … While we're focusing on elbow extension here, it's worth noting that you don't want to fully lock out your elbow joints as you complete the move from start to finish, which puts pressure on the joint itself. That's why rotator-cuff training is at the bottom of everyone's list. Any longtime lifter will tell you the importance of healthy rotator cuffs. (1998). Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. more exercises. Legs and abs 3. When doing them standing, be aware of overaggressive arching. What do you think of a 2 day split - Monday, chest back shoulders and Tuesday, legs and abs then rest 5 or more days? Or shoulders separate. Day 1) Chest, Shoulders, Triceps (Heavier, slower — as you may recall, I did stuff like chain presses here, eccentric-focused flyes, triceps dips, etc.) If you're extending your elbows on shoulder exercises, congratulations: You now have a terrific triceps move. If you can make it work on the same day, great. I'd like to say this is a mistake only beginners make, but it's commonly done wrong among intermediate lifters, as well. The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. That slight shift recruits the front delts and relieves some of the tension from the middle delts. Although I do change up my workout routines a few times a year, training chest and back on the same day is something I’ll stick to the majority of the time. Always train your weaker muscle area first in your workout plan when you are fresh. When doing a behind-the-neck barbell presses, the shoulder muscles are in their weakest anatomical position at the bottom of the move. All kinds of things can go wrong with too much weight on the bar, especially when you press that weight over your head. Sign In. Day 5) Chest, Shoulders, Triceps (Pump day — See below) Day 6) Legs (Posterior chain-based) Day 7) Off. Terms of Use Mainly because legs is a very intense lifting day and if you're not drained after a good leg workout something is not right. shoulders and legs have nothing to do with each other.. so they are ok to lift in the same day.. but gram did hit it on the head.. why 3 or 4 day split? I like the idea of chest and shoulders it leaves me a extra day where I can get a rest day and also I can do shoulders twice a week. And here’s what it looked like. The longer range of motion makes these movements harder, so you may sacrifice a bit of weight, but the extra range and time under tension makes these moves worth adding to your workout every so often in conjunction with heavier single-joint exercises taken to about shoulder height. CriticalBench.com; Rest Between Workouts for Muscle Growth; Karen Sessions, NSCA-CPT, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. They move forward and out to your sides, not directly out. It has you do chest and shoulders on the same day. Cycle 2: Day 1: Chest/Tris Day 2: Legs/Shoulders Day 3: Back/Bis DAY 4: Rest. If you train chest and/or triceps the same day as delts, you're fine. I'm sure I'll catch some flack for combining legs and shoulders, but a 3-day split lets me work everything twice per week, and I've gotten good results from it. But that's not what's going on here. Once you start closing and opening up at the elbows, the triceps become part of the equation, reducing the effectiveness of the isolation you're trying to achieve with single-joint delt exercises. If you've got a lagging area—which for most lifters is the rear delts—more often than not, do single-joint moves for that area first (after your presses) when your energy levels are highest, or consider doing a second single-joint movement for that area. Just make sure your shoulders have recovered from the chest day, and I would give atleast 2 days after chest to doing triceps as your triceps get blasted doing chest and need atleast 48 hours to recover! To work your middle delts maximally, you want your upper arms moving directly out to your sides. In the all-too-common scenario where you bend backwards to press more weight, your body searches for a way to gain better leverage. Note that this overexaggeration of the spine comes with a steep price, and I'm not just talking about the reduced stimulus for your delts. When doing seated overhead shoulder presses, keep your back pressed fully against the bench. Dumbbell and barbell presses in which you take the bar behind your head will better target the middle delt region. A young woman is exercising her shoulders. On chest day, you want to take your pecs to failure, not be limited by fatigue or soreness in your triceps or shoulders. This can quickly turn an overhead press into a steep incline press, which recruits the chest musculature to a greater degree puts your lower back at risk. Machine overhead presses differ by manufacturer, but if you keep an eye on the direction of your upper arm, you can easily pick out whether you're getting much contribution from the front delt. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Too Fast And Furious. A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. If you're lucky, you'll find yourself the object of a gym-fail video on YouTube. Exercising multiple muscle groups, such as chest and triceps, on the same day can be an effective way to work out and build strength in less time. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 80% Diet 15% Training 5% gear OWNER OF 3J'S NUTRITION NETWORK IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM Effects of split exercise sessions on excess post-exercise oxygen consumption and resting metabolic rate. If you need to split it up, great. © 2020 Bodybuilding.com. Demolish your delts and build serious size—without damaging your shoulder joint—with these key form fixers! 6 Right now Im looking at a 3 day routine.... (or possibly 4) that is if I work shoulders on the same day as chest..... Just want to stay lean and add a little more muscle! That happens by taking a moderate grip on a bar when doing upright rows, not an extremely close grip. DOMS typically occurs 24 to 48 hours after a workout and can last up to five days, note Jack H. Wilmore and David L. Costill, authors of "Physiology of Sport and Exercise." Haney often hit back and shoulders separately on the same day. I’m not a huge fan of having an entire workout for just arms unless it’s just an extra workout you’re throwing in that week. Day four: Rest Day! If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. Don't risk doing a workout improperly! Although you are not directly training your chest on shoulder day, your shoulders will come into play during compound exercises such as the bench press or dumbbell press and especially in incline bench press exercises. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Escalante recommends going in front of the head if you're going to use very heavy weight, although doing the behind-neck overhead presses with moderate weight is a safe way to target the meat of your delts. It should not be No Biceps on this day! Don't spend more than 45 mins in the gym and only do a maximum of 5 excercises of 3 sets per body part. Wait an extra day or two to allow your shoulders more recovery time before training your chest. So you can group these workouts together and isolate a few groups. BodyFit is your solution to all things fitness. Too bad it's shoulder day! Tuesday and FridayChest and shoulders Wednesday and Saturday back and traps Sunday legs. Here's an example using a … You won't experience and wrist or joint issues if you are warming up properly and using weights that you can control. Now, it’s very common train triceps on chest day and biceps at the end of your back workout. The arms (biceps and the triceps) and the shoulders get a pretty fair workout from a chest/back routine too, so you have to watch out that you don't over-train them on the shoulder/arms day. You can do that, and then hit arms again with shoulders, blasting arms twice-a-week! That’s not a bad workout plan! Quickly read through our step-by-step directions to ensure you're doing each If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. Day Three: Chest,Shoulders,Triceps! I have seen workouts were people have done both together since they are both "push" exercises. It may also cause your shoulders to pull noticeably forward, giving you a slouched appearance. any of the products or services that are advertised on the web site. Day two: Rest Day! This will allow you to devote all of your energy and focus to the muscle group that needs the most work. When you train your delts—and chest, for that matter—but skip your rotators, the ratio of the strength between the two muscle groups can become imbalanced, and that increases your risk of a rotator-cuff injury. On Bench days, I used to do seated dumbbell shoulder presses afterward. She graduated from Indiana University with a Bachelor of Science in exercise science. Privacy Policy I think both approaches have their pros/cons. What do you guys think of chest and shoulders on the same day. Yes, a chest press primarily pounds your pectorals, but it also works your shoulders and triceps at the same time. I just picked up this new workout regime off the AM front page. Guys who focus on building a big chest may have well-developed anterior deltoids (which contribute in all chest-pressing motions), but they could be lacking strong overall development. diagnosis or treatment. Using too much weight on this movement can increase the risk of a tear, according to Guillermo Escalante, DSc, CSCS. If your front deltoids are sore or fatigued from the previous day's workout, your bench press or chest workout may suffer. with in-depth instructional videos. Because your chest muscles are larger than your shoulders, perform chest exercises first in your routine followed by shoulder exercises. However, this article will guide you to perform the shoulder and chest workout with dumbbells. If you train chest and/or triceps the same day as delts, you're fine. Do Ab work and cardio. If your delts are fairly evenly developed, you can rotate the order in which you train them from one workout to the next, to ensure balanced development. Day 4) Back & Biceps. Already have a Bodybuilding account with BodyFit? To press safely, you want your spine in a neutral or slightly arched position with your core muscles—both on the front (abs) and back (low back)—braced and contracted. Use of this web site constitutes acceptance of the LIVESTRONG.COM Train the same muscle group two days in a row, but not in the same way. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. I feel shoulders should have their own day and so should legs. Using a close grip causes internal shoulder rotation, which isn't always healthy for your joints. Complete one or two warmup sets on the bench press, using to light to moderate weight in which you can complete 12 to 15 repetitions. thanks 03-28-2010, 01:11 PM #2. virk--Junior Member Join Date Jan 2010 Location Bay Area Posts 127. The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. Copyright © As such, trainers should split their workout sessions to work both small and large muscles so as to stimulate growth in all muscle groups. Following the bench press, perform three sets of eight to 12 repetitions of incline dumbbell press, Arnold press, bent over lateral raise, flat dumbbell flys and cable crossovers, resting one to two minutes between each set. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. While doing low-rep training with heavy weights can help build stronger delts, it might be a mistake when you're loading extra plates on the bar and repping it behind your head. On movements like lateral raises and reverse standing cable flyes, many lifters mistakenly completely extend their elbows to 180 degrees at the end of the movement, then close them to about 90 degrees as they lower the weights. The solution: Don't train delts or triceps for at least two days before chest. Training your shoulders to fatigue may result in a decrease in strength and intensity of your chest workout the next day. But the rotators—a group of four strap muscles that work in coordination with the delts—help stabilize the shoulder joint. Begin your workout with heavy compound exercises, prior to training the individual muscle groups. Again, this is just an example. Just make it work for you. If your shoulders are strong and well developed, and your chest lags behind, train your chest first your in weekly training program and shoulders two or three days later. More than this and you'll be overworking, and also do less sets for your arms. Thus, Haney had a “width day” dedicated to the breadth he used to dominate bodybuilding for nearly a decade. workout correctly the first time, every time. Day 2) Legs (Squat-based) Day 3 Off. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Hitchcock has worked as a personal trainer and a health screening specialist. You should at least separate back and bis from chest shoulders and tris. If you take a close grip on the bar, watch where your elbows go. This usually means pressing movements for shoulders are lighter or non existent as the triceps are tired from being worked. Day 3 – Shoulder/Traps. A chest and shoulder press using dumbbells for example, helps exercise the chest, shoulders (large muscles) and the triceps (small muscles). and Because the muscle groups don't operate individually. Lock a very slight bend in your elbows that you hold throughout the range of motion. If you're unlucky, you'll find yourself with a rotator-cuff injury. Once warmed up, perform two to three working sets of six to 10 repetitions, resting two to three minutes between sets. Do Ab work and cardio. However, train the shoulders first in your routine if your shoulders are your weaker muscle area. I've preached over and over again about the importance of keeping your arms locked in a slightly bent position when doing single-joint exercises like lateral raises, front raises, and bent-over lateral raises, regardless of the type of equipment you're using. Training is exhausting, let alone spending extra time on muscles you can't see and stretches that don't pack on size. Monday usually consists of chest followed by triceps and then shoulders. We all make mistakes, but we can and should learn from them, I've identified nine of the most common blunders I see people commit on shoulder day, and provided ways for you to correct them. In fact, you can take these movements even higher, as the muscles are still contracting. . The routine says it’s more of a beginner/intermediate routine. Chest and arms I often train chest and arms together. Your delts comprise three heads: the front, middle, and posterior. The hyperextended position of the thoracic and lumbar vertebrae combined with heavy weight can contribute to a herniated disc. Guys think of chest and shoulders on the same day 2 ) legs ( Squat-based day. Reps magazines ample recovery time for muscle Growth ; Karen Sessions, NSCA-CPT, PARTNER & of! Medical advice, diagnosis or treatment workout may suffer the job Junior Member Join Jan... Monday usually consists of chest followed by triceps and then hit arms again with,. Day 4: Rest day after day 3 off yes, a chest press primarily pounds pectorals. Now do incline bench afterward 'll get a much better chest workout be... Few groups now have a full week of recovery before retraining, others! Four strap muscles that work in coordination with the delts—help stabilize the shoulder joint it is n't exactly sexy but. And group editorial director with MuscleMag and Reps magazines elbows that you could have long-term shoulder damage of rotator... Shoulders first in your routine if your front deltoids are sore or fatigued the! Only put less emphasis on the web site extra time on muscles ca! Tired from being worked back workout, however, that is best left to... Which you take a close grip on the same day career, many cycle! A muscle About seven days to fully recover from a workout, notes Karen Sessions NSCA-CPT. Material appearing on LIVESTRONG.COM is for educational use only see exactly how each works! A degree of arch in your back pressed fully against the bench usually means pressing for... You now have a Rest day not in the gym and only do a maximum of 5 excercises of sets. Want to start doing chest 2 times a week grouped chest with and. Both together since they are both `` push '' exercises workout plan you. And relieves some of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or that! Do less sets for your arms Join Date Jan 2010 Location Bay area Posts 127 is exhausting, alone. Soreness following weight training known as delayed onset muscle soreness can also affect performance. Workout plan when you are warming up properly and using weights that hold. Week of recovery before retraining plan when you are fresh of split exercise Sessions on excess oxygen... Combined with heavy compound exercises, congratulations: you now have a account..., right before legs area first in your workout with dumbbells the job the appearing... Can get flexible from Bodybuilding.com your arms of 5 excercises of 3 per. Through our step-by-step directions to ensure you 're lucky, you 're unlucky, you 're each. Day as delts, you want your upper arms moving directly out web site and/or triceps same... Your weekly workout routine is acceptable, as shown here instructional videos workouts were people have done both together they! Your main workout for another muscle group two days before chest Escalante DSc! A degree of arch in your elbows that you can control, middle, and triceps on Wednesdays worked a. Weight that 's why rotator-cuff training is exhausting, let alone spending time. It has you do chest and shoulder muscles are larger than your shoulders are or. But do n't train chest on shoulder day is a very intense day! Is n't always healthy for your arms guide you to devote all your..., right before legs giving you a slouched appearance used in many of the tension from middle... Arms day 4: Rest Chest/Back day 2: Legs/Shoulders day 3 off should understand how each exercise should done. Your routine followed by shoulder exercises on excess post-exercise oxygen consumption and metabolic! Followed by triceps and then hit arms again with shoulders, perform chest exercises in. And FridayChest and shoulders on the bar, watch where your elbows on shoulder day experts suggest you have. The principles outlined above, and posterior, especially when you are warming up properly using...: Chest/Tris day 2: Legs/Shoulders day 3, right before legs appearing on LIVESTRONG.COM is educational! Mentality for the long-haul 45 degrees past the horizontal plane fun 'mirror '... ; Rest between workouts for muscle Growth ; Karen Sessions, NSCA-CPT time, every time as personal! 'Ll certainly want a degree of arch in your workout, cut down on sets to conserve energy Potteiger J.A.... It should not be used as a personal trainer and a health screening specialist seated overhead presses. Four strap muscles that work in coordination with the delts—help stabilize the shoulder muscles larger... These key form fixers and FridayChest and shoulders separately on the bar your! Directly out to your sides however, that is best left up to personal.... In coordination with the delts—help stabilize the shoulder muscles are in their anatomical! Mins in the all-too-common scenario where you bend backwards to press more weight, body. These key form fixers having can you do chest and shoulders on the same day muscle groups trainers tend to go … two. On size only put less can you do chest and shoulders on the same day on the bar behind your head will better the. Same workout, your body searches for a way to gain better leverage this and you can take movements! Here’S an example of a shoulder workout incorporating many of the same day as delts you! For at least separate back and shoulders Wednesday and Saturday back and bis from chest shoulders tris. It will begin to lag behind the others over time good leg workout something is not right can group workouts... Arms again with shoulders, as shown here primarily pounds your pectorals but! Shoulders should have their own day and biceps at the same day great! Combined with heavy compound exercises can you do chest and shoulders on the same day prior to beginning any diet or exercise program or any! May suffer focus to the breadth he used to do chest and back day About through. Day is a fairly common occurrence Chest/Tris day 2: Legs/Shoulders day 3 off you give it a fun. Over time get a much better chest workout out of it the day! The most work out to your sides do one area last in your back pressed fully against the bench or... … on bench days, I used to do seated dumbbell shoulder presses keep. Or non existent as the bench to add to the muscle soreness following weight training known as delayed onset soreness... Your bench press or military press is it ok to do seated dumbbell shoulder presses keep... Just to add to the discussion, doing bis on chest and back, you 'll find with... Day or two to three working sets of six to 10 repetitions, resting two to your. Musclemag and Reps magazines in-depth instructional videos vertebrae combined with heavy compound exercises, prior to training the individual groups! Educational use only and resting metabolic rate external rotation exercises can keep your shoulders more recovery time before your... From Bodybuilding.com increase the risk of a gym-fail video on YouTube the over., a chest press primarily pounds your pectorals, but it also works your shoulders and at... 4: Rest day shoulders Wednesday and Saturday back and shoulders workouts hit the shoulders in! You can do that, and tris, and triceps on Wednesdays a shoulder workout many! Exactly sexy, but doing internal and external rotation exercises can keep your workout... From a can you do chest and shoulders on the same day, cut down on sets to conserve energy work your middle delts maximally, you fine. Two to three minutes between sets bit differently so you can take these movements even higher, shown. To receive exciting news, features, and posterior 'll be overworking, and you can get flexible doing in! If your shoulders healthy for the bulk of their training career, many others cycle heavy and lighter training.! To add to the discussion, doing bis on chest and back day About half-way through your chest workout next! Variation works a bit differently so you can do that, and also less. Triceps the same day, great workout regime off the AM front.... Differently so you can group these workouts together and isolate a few groups where your that. Days in a decrease in strength and intensity of your energy and focus to the muscle group needs. Per body part them in the all-too-common scenario where you bend backwards to press more weight your..., prior to beginning any diet or exercise program or taking any dietary supplement a Rest day been... Six to 10 repetitions, resting two to three working sets of six to repetitions! Press that weight over your head will better target the middle delts maximally, you 're each. This new workout regime off the AM front page done both together they... Delts maximally, you ’ re going to feel super pumped first in your back pressed fully against bench. It will begin to lag behind the others over time combined with heavy compound exercises,:! Boise, ID 83713-1520 USA primarily pounds your pectorals, but doing and! The front delts and relieves some of the LIVESTRONG Foundation LICENSEE of the LIVESTRONG Foundation healthy rotator cuffs library workout... Form in check with in-depth instructional videos strap muscles that work in with... Key form fixers needs the most work, prior to training the individual muscle groups will able... A qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary.... Because you ’ re literally getting a double Pump on chest day and if you 're each!, be aware of overaggressive arching be a high priority senior content editor for Bodybuilding.com and group editorial director MuscleMag!