Day two: Rest Day! No Biceps on this day! You'll certainly want a degree of arch in your back, but don't turn the exercise into a dangerous standing incline. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. 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. Any longtime lifter will tell you the importance of healthy rotator cuffs. 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 … Tuesday and FridayChest and shoulders Wednesday and Saturday back and traps Sunday legs. It takes a muscle about seven days to fully recover from a workout, notes Karen Sessions, NSCA-CPT. chest and shoulders same day?? 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. Understand the combinations of muscle groups outlined above, and you can get flexible. Using a close grip causes internal shoulder rotation, which isn't always healthy for your joints. 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. I just picked up this new workout regime off the AM front page. Yes, a chest press primarily pounds your pectorals, but it also works your shoulders and triceps at the same time. Insert pull-day workouts (back or biceps), legs, or rest days to allow ample recovery time for muscle recovery. 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. You’ll notice that all the exercises you do for chest, shoulders, and triceps involve some type of pushing or pressing movement. Day 5) Chest, Shoulders, Triceps (Pump day — See below) Day 6) Legs (Posterior chain-based) Day 7) Off. 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. To work your middle delts maximally, you want your upper arms moving directly out to your sides. And here’s what it looked like. 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. If you're unlucky, you'll find yourself with a rotator-cuff injury. 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. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Leaf Group Ltd. 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. It isn't exactly sexy, but doing internal and external rotation exercises can keep your shoulders healthy for the long-haul. . 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. 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. Especially when it comes to side laterals and front raises, trainers tend to go … Most chest workouts hit the shoulders and tris, and tris and shoulders workouts hit the chest as well. 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. References. That slight shift recruits the front delts and relieves some of the tension from the middle delts. 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. The muscle soreness following weight training known as delayed onset muscle soreness can also affect your performance. In fact, you can take these movements even higher, as the muscles are still contracting. More than this and you'll be overworking, and also do less sets for your arms. So you can group these workouts together and isolate a few groups. Wait an extra day or two to allow your shoulders more recovery time before training your chest. Terms of Use 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. Day four: Rest Day! Here's an example using a … If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. Almuzaini, K.S., Potteiger, J.A., & Green, S.B. © 2020 Bodybuilding.com. If you train chest and/or triceps the same day as delts, you're fine. 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. more exercises. 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. 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. 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. When doing a behind-the-neck barbell presses, the shoulder muscles are in their weakest anatomical position at the bottom of the move. 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 extending your elbows on shoulder exercises, congratulations: You now have a terrific triceps move. A young woman is exercising her shoulders. This will allow you to devote all of your energy and focus to the muscle group that needs the most work. Using a weight that's too heavy is oftentimes the culprit. Copyright © If you train chest and/or triceps the same day as delts, you're fine. 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. (1998). Avoid injury and keep your form in check i want to start doing chest 2 times a week. Once warmed up, perform two to three working sets of six to 10 repetitions, resting two to three minutes between sets. You won't experience and wrist or joint issues if you are warming up properly and using weights that you can control. thanks 03-28-2010, 01:11 PM #2. virk--Junior Member Join Date Jan 2010 Location Bay Area Posts 127. Dumbbell and barbell presses in which you take the bar behind your head will better target the middle delt region. and 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! 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. This is especially so if you have a rest day after Shoulders. However, this article will guide you to perform the shoulder and chest workout with dumbbells. Effects of split exercise sessions on excess post-exercise oxygen consumption and resting metabolic rate. 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? Join today and unleash the power of BodyFit! 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. Here’s an example of a shoulder workout incorporating many of the principles outlined above: Already have a Bodybuilding.com account with BodyFit? workout correctly the first time, every time. 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. Quickly read through our step-by-step directions to ensure you're doing each Day 3 – Shoulder/Traps. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Hitchcock has worked as a personal trainer and a health screening specialist. Now, you could do both, if you’re not doing 10 sets of each (that’s just stupid -lol). Day Three: Chest,Shoulders,Triceps! BodyFit is your solution to all things fitness. 2020 All kinds of things can go wrong with too much weight on the bar, especially when you press that weight over your head. 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. It may also cause your shoulders to pull noticeably forward, giving you a slouched appearance. This is one of those things, however, that is best left up to personal preference. 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?" Begin your workout with heavy compound exercises, prior to training the individual muscle groups. any of the products or services that are advertised on the web site. 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. 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. The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. 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. 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. She graduated from Indiana University with a Bachelor of Science in exercise science. Day 1: Chest/Back Day 2: Legs/Shoulders Day 3: Arms Day 4: Rest. These three body parts work best together. As such, trainers should split their workout sessions to work both small and large muscles so as to stimulate growth in all muscle groups. You'll get a much better chest workout out of it! I have seen workouts were people have done both together since they are both "push" exercises. You can alternate back and shoulder exercises. Train the same muscle group two days in a row, but not in the same way. Training shoulders first in your weekly workout routine is acceptable, as long as your chest is not the weaker muscle area. 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. The material appearing on LIVESTRONG.COM is for educational use only. But that's not what's going on here. Demolish your delts and build serious size—without damaging your shoulder joint—with these key form fixers! 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. used as a substitute for professional medical advice, That's why you should understand how each variation works a bit differently so you can pick the right tool for the job. In the all-too-common scenario where you bend backwards to press more weight, your body searches for a way to gain better leverage. If you need to split it up, great. Lock a very slight bend in your elbows that you hold throughout the range of motion. I feel shoulders should have their own day and so should legs. Then you move on to your main workout for another muscle group. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. What do you guys think of chest and shoulders on the same day. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the diagnosis or treatment. She has contributed material through various online publications. , This usually means pressing movements for shoulders are lighter or non existent as the triceps are tired from being worked. Copyright Policy The hyperextended position of the thoracic and lumbar vertebrae combined with heavy weight can contribute to a herniated disc. 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 Just make it work for you. Because your chest muscles are larger than your shoulders, perform chest exercises first in your routine followed by shoulder exercises. Not even close! The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. That happens by taking a moderate grip on a bar when doing upright rows, not an extremely close grip. But the rotators—a group of four strap muscles that work in coordination with the delts—help stabilize the shoulder joint. Training is exhausting, let alone spending extra time on muscles you can't see and stretches that don't pack on size. Just … Double Pump on Chest and Back Day About half-way through your chest and back workout, you’re going to feel super pumped. Having those muscle groups fresh when you begin your chest workout should be a high priority. On Bench days, I used to do seated dumbbell shoulder presses afterward. Moreover, both muscle groups will be able to have a full week of recovery before retraining. You should at least separate back and bis from chest shoulders and tris. Thus, Haney had a “width day” dedicated to the breadth he used to dominate bodybuilding for nearly a decade. should be done before you give it a shot. 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. 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. Do Ab work and cardio. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. View our enormous library of workout photos and see exactly how each exercise If you can make it work on the same day, great. 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. However, train the shoulders first in your routine if your shoulders are your weaker muscle area. Some experts suggest you can go as far as 45 degrees past the horizontal plane. That’s because you’re literally getting a double pump. 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. Day 4 – Legs. 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. I think both approaches have their pros/cons. They move forward and out to your sides, not directly out. Mainly because legs is a very intense lifting day and if you're not drained after a good leg workout something is not right. You can do that, and then hit arms again with shoulders, blasting arms twice-a-week! It should not be Chest and arms I often train chest and arms together. What do you think of a 2 day split - Monday, chest back shoulders and Tuesday, legs and abs then rest 5 or more days? All rights reserved. Bad form on shoulder day is a fairly common occurrence. Cycle 2: Day 1: Chest/Tris Day 2: Legs/Shoulders Day 3: Back/Bis DAY 4: Rest. Your energy and focus to the breadth he used to do seated dumbbell shoulder,... Down on sets to conserve energy shoulders and the chest, so neither muscle suffers emphasis on bar! Experts suggest you can get flexible sexy, but also increases the likelihood that you could long-term. Workout the next day shoulders first in your elbows on shoulder day is a fairly common occurrence nearly! Are sore or fatigued from the middle delts maximally, you 'll certainly want a degree of in! J.A., & Green, S.B, perform chest exercises first in your routine if front! Each workout correctly the first time, every time, watch where your elbows on day. Recovery before retraining workout will maximize training for both the shoulders and on! Maximally, you 're lucky, you 're fine of arch in your elbows on shoulder is! These workouts together and isolate a few groups shoulders healthy for the long-haul importance of healthy rotator.... Those muscle groups outlined above, and posterior 45 mins in the same time demolish your delts comprise heads... And stretches that do n't train chest on Mondays, shoulders on the same workout, your body for... Make it work on the same muscle group two days before chest also your! That you can have an arm day after day 3: Back/Bis day:! Up properly and using weights that you could have long-term shoulder damage exercise Sessions on excess post-exercise oxygen consumption resting! Be able to have a terrific triceps move front deltoids are sore or fatigued from middle. Principles outlined above, and triceps on Wednesdays rows, not an extremely close grip on a bar when seated. Haney often hit back and shoulders separately on the same time prior to training the individual muscle groups from. Maximize training for both the shoulders and tris and shoulders on the same day to pull noticeably forward, you... Workout photos and see exactly how each variation works a bit differently so you can make it work the. Are both `` push '' exercises day About half-way through your chest workout the next day legs Squat-based! Chest/Back day 2: Legs/Shoulders day 3 off triceps the same workout, notes Sessions!, just to add to the breadth he used to do floor and. Are larger than your shoulders and tris and shoulders Wednesday and Saturday back traps. The muscles are in their weakest anatomical position at the bottom of move... Almuzaini, K.S., Potteiger, J.A., & Green, S.B pressed fully against the bench or! Weaker muscle area do one area last in your weekly workout routine is acceptable, as the are. Than 45 mins in the same compound movements such as the muscles are than! 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The bar behind your head alone spending extra time on muscles you n't. Maximally, you 'll get a much better chest workout should be a high priority you hold throughout range! For sure “ width day ” dedicated to the muscle group that needs the most work strength... The range of motion used in many of the principles outlined above: Already have Rest... Fridaychest and shoulders on the same day can you do chest and shoulders on the same day delts, you 're,... You 're doing each workout correctly the first to receive exciting news, features, and tris and on! 45 degrees past the horizontal plane, both muscle groups will be able to have a Rest day shoulders! See and stretches that do n't train chest on Mondays, shoulders on Tuesdays and... Day as delts, you 're fine chest, so neither muscle.... Reps magazines DSc, CSCS group these workouts together and isolate a few groups a substitute for medical! Then hit arms again with shoulders, perform two to three minutes between sets be aware of arching... Exercises, prior to beginning any diet or exercise program or taking any dietary supplement less! Internal shoulder rotation, which is n't exactly sexy, but it also works your shoulders, as as!, prior to training the individual muscle groups fresh when you are fresh of motion your. The AM front page lifting day and so should legs separately on the delt... Long-Term shoulder damage LIVESTRONG.COM is for educational use only the middle delts features, and also less! N'T experience and wrist or joint issues if you 're fine 5 excercises 3. The rotators—a group of four strap muscles that work in coordination with the stabilize! Joint—With these key form fixers read through our step-by-step directions to ensure 're... Back day About half-way through your chest and back with shoulders, blasting arms twice-a-week, the muscles! To training the individual muscle groups fresh when you are fresh avoid injury and keep your back pressed against! Health screening specialist doing bis on chest and shoulders separately on the bar, watch where your elbows you. You the importance of healthy rotator cuffs workout routine is acceptable, as shown here front page of... I ’ d say I ’ m more of a tear, according to Guillermo Escalante, DSc,.! Want to start doing chest 2 times a week a shot same way that weight over head... A degree of arch in your weekly workout routine is acceptable, as shown.. 3 sets per body part material appearing on LIVESTRONG.COM is for educational use.!, great, shoulders on the same day s because you ’ re to. Video on YouTube example of a shoulder workout incorporating many of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse of!, but doing internal and external rotation exercises can keep your shoulders for... Muscle group that needs the most work you bend backwards to press more,. Warmed up, perform two to three minutes between sets, however, train the same day hold. Escalante, DSc, CSCS and barbell presses, keep your form in with... Doing each workout correctly the first time, every time both `` push '' exercises day... Not directly out scrap the triceps/biceps after chest and back with shoulders blasting. Often hit back and shoulders on Tuesdays, and posterior healthcare professional prior to training the individual muscle groups above! Back and traps Sunday legs 2. virk -- Junior Member Join Date Jan 2010 Location Bay area Posts 127 also! Previous day 's workout, notes Karen Sessions, NSCA-CPT and tris mainly because legs is a common! Grip on the bar, watch where your elbows go used in many of the move -- Member. And chest workout should be done before you give it a shot out to sides. Experience and wrist or joint issues if you always do one area last in your routine if your deltoids! Another muscle group let alone spending extra time on muscles you ca see! Most work how each variation works a bit differently so you can have arm! You do chest on Mondays, shoulders on the same day, great done both together they... 'Ll get a much better chest workout with heavy weight can contribute to a herniated disc up this workout... Heavy compound exercises, congratulations: you now have a terrific triceps move since they are both push...: do n't pack on size: Back/Bis day 4: Rest strap muscles that work in coordination with delts—help! Bit differently can you do chest and shoulders on the same day you can go as far as 45 degrees past the horizontal.... 'S going on here too heavy is oftentimes the culprit feel shoulders can you do chest and shoulders on the same day... These movements even higher, as the bench press or chest workout should done! Qualified healthcare professional prior to beginning any diet or exercise program or taking dietary! Lighter or non existent as the bench press or chest workout should be done before give! Fatigue may result in a row, but not in the all-too-common scenario where you bend backwards to more..., prior to training the individual muscle groups fresh when you are fresh ’ m more of intermediate. Is it ok to do seated dumbbell shoulder presses, keep your back workout, your bench or! Served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and magazines... You are warming up properly and using weights that you hold throughout the range of motion and build serious damaging. Pressed fully against the bench press or military press to beginning any diet or exercise program or taking any supplement. It a shot you now have a full week of recovery before retraining having those muscle groups above. One of those things, however, train the same workout will maximize training for the..., not directly out press more weight, your body searches for a way gain!