Using a close grip causes internal shoulder rotation, which isn't always healthy for your joints. Day 2) Legs (Squat-based) Day 3 Off. Hereâs an example of a shoulder workout incorporating many of the principles outlined above: Already have a Bodybuilding.com account with BodyFit? All kinds of things can go wrong with too much weight on the bar, especially when you press that weight over your head. 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. Now, it’s very common train triceps on chest day and biceps at the end of your back workout. Your delts comprise three heads: the front, middle, and posterior. I have seen workouts were people have done both together since they are both "push" exercises. CriticalBench.com; Rest Between Workouts for Muscle Growth; Karen Sessions, NSCA-CPT, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. © 2020 Bodybuilding.com. 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. Privacy Policy used as a substitute for professional medical advice, diagnosis or treatment. More than this and you'll be overworking, and also do less sets for your arms. Too Fast And Furious. To work your middle delts maximally, you want your upper arms moving directly out to your sides. The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. BodyFit is your solution to all things fitness. Training shoulders first in your weekly workout routine is acceptable, as long as your chest is not the weaker muscle area. Sign In. 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. 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. 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. However, this article will guide you to perform the shoulder and chest workout with dumbbells. Already have a Bodybuilding account with BodyFit? Because the muscle groups don't operate individually. Copyright © The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Day 5) Chest, Shoulders, Triceps (Pump day — See below) Day 6) Legs (Posterior chain-based) Day 7) Off. Now, you could do both, if you’re not doing 10 sets of each (that’s just stupid -lol). It takes a muscle about seven days to fully recover from a workout, notes Karen Sessions, NSCA-CPT. That slight shift recruits the front delts and relieves some of the tension from the middle delts. Day 1) Chest, Shoulders, Triceps (Heavier, slower — as you may recall, I did stuff like chain presses here, eccentric-focused flyes, triceps dips, etc.) 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. It may also cause your shoulders to pull noticeably forward, giving you a slouched appearance. Day four: Rest Day! Day Three: Chest,Shoulders,Triceps! 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. + Any longtime lifter will tell you the importance of healthy rotator cuffs. Almuzaini, K.S., Potteiger, J.A., & Green, S.B. So you can group these workouts together and isolate a few groups. 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. She has contributed material through various online publications. 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." Begin your workout with heavy compound exercises, prior to training the individual muscle groups. On chest day, you want to take your pecs to failure, not be limited by fatigue or soreness in your triceps or shoulders. References. It isn't exactly sexy, but doing internal and external rotation exercises can keep your shoulders healthy for the long-haul. and All rights reserved. advertisements are served by third party advertising companies. This usually means pressing movements for shoulders are lighter or non existent as the triceps are tired from being worked. The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. If you train chest and/or triceps the same day as delts, you're fine. You'll certainly want a degree of arch in your back, but don't turn the exercise into a dangerous standing incline. Quickly read through our step-by-step directions to ensure you're doing each Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. If you need to split it up, great. Using a weight that's too heavy is oftentimes the culprit. However, train the shoulders first in your routine if your shoulders are your weaker muscle area. Terms of Use No Biceps on this day! If you've got a lagging areaâwhich for most lifters is the rear deltsâmore 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. When doing seated overhead shoulder presses, keep your back pressed fully against the bench. To press safely, you want your spine in a neutral or slightly arched position with your core musclesâboth on the front (abs) and back (low back)âbraced and contracted. The solution: Don't train delts or triceps for at least two days before chest. Don't spend more than 45 mins in the gym and only do a maximum of 5 excercises of 3 sets per body part. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Not even close! 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. Tuesday and FridayChest and shoulders Wednesday and Saturday back and traps Sunday legs. A young woman is exercising her shoulders. Again, this is just an example. I’d say I’m more of an intermediate level for sure. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. 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. Yes, a chest press primarily pounds your pectorals, but it also works your shoulders and triceps at the same time. Training is exhausting, let alone spending extra time on muscles you can't see and stretches that don't pack on size. any of the products or services that are advertised on the web site. When you do Arnold presses or barbell presses in which the bar is in front of your head, notice how your elbows pull forwardâthey're no longer directly out to your sides. If you can make it work on the same day, great. Day five: Back and Biceps! 2020 This is one of those things, however, that is best left up to personal preference. Understand the combinations of muscle groups outlined above, and you can get flexible. A typical two-day split, for example, works your lower body one day and upper body the next day. Avoid injury and keep your form in check 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. Here's an example using a … 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. 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. Day 1: Chest/Back Day 2: Legs/Shoulders Day 3: Arms Day 4: Rest. But that's not what's going on here. Day 4) Back & Biceps. 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. Moreover, both muscle groups will be able to have a full week of recovery before retraining. chest and shoulders 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. 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. You won't experience and wrist or joint issues if you are warming up properly and using weights that you can control. Or shoulders separate. If you train chest and/or triceps the same day as delts, you're fine. Mainly because legs is a very intense lifting day and if you're not drained after a good leg workout something is not right. 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. 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. 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. If you take a close grip on the bar, watch where your elbows go. She graduated from Indiana University with a Bachelor of Science in exercise science. You can alternate back and shoulder exercises. I'd like to say this is a mistake only beginners make, but it's commonly done wrong among intermediate lifters, as well. Instead, he grouped chest with arms and back with shoulders, as shown here. Thus, a chest press works the shoulders, triceps, and the pectorals at the same time. i want to start doing chest 2 times a week. 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. 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. If I move shoulders to Tuesday of course my triceps are still sore hence he same … Join today and unleash the power of BodyFit! Monday usually consists of chest followed by triceps and then shoulders. Tip Sheet. 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. 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. workout correctly the first time, every time. It has you do chest and shoulders on the same day. They move forward and out to your sides, not directly out. This is especially so if you have a rest day after Shoulders. 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! 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. Because your chest muscles are larger than your shoulders, perform chest exercises first in your routine followed by shoulder exercises. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. Excerpt: I was wondering if you can work on both the same day or that would overtraining your upper body, ... Back and shoulders 2. 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 … Train the same muscle group two days in a row, but not in the same way. 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. It makes it a really fun 'mirror muscle' workout. In fact, you can take these movements even higher, as the muscles are still contracting. Just make it work for you. These three body parts work best together. Always train your weaker muscle area first in your workout plan when you are fresh. That happens by taking a moderate grip on a bar when doing upright rows, not an extremely close grip. 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. (1998). , Bad form on shoulder day is a fairly common occurrence. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. Haney often hit back and shoulders separately on the same day. more exercises. Do Ab work and cardio. The muscle soreness following weight training known as delayed onset muscle soreness can also affect your performance. You’ll notice that all the exercises you do for chest, shoulders, and triceps involve some type of pushing or pressing movement. A chest and shoulder press using dumbbells for example, helps exercise the chest, shoulders (large muscles) and the triceps (small muscles). If you're extending your elbows on shoulder exercises, congratulations: You now have a terrific triceps move. As such, trainers should split their workout sessions to work both small and large muscles so as to stimulate growth in all muscle groups. Do Ab work and cardio. View our enormous library of workout photos and see exactly how each exercise 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. 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. thanks 03-28-2010, 01:11 PM #2. virk--Junior Member Join Date Jan 2010 Location Bay Area Posts 127. Combining the two muscles together in the same workout will maximize training for both the shoulders and the chest, so neither muscle suffers. It should not be LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Especially when it comes to side laterals and front raises, trainers tend to go … The hyperextended position of the thoracic and lumbar vertebrae combined with heavy weight can contribute to a herniated disc. 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. You'll get a much better chest workout out of it! Legs and abs 3. 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. The routine says it’s more of a beginner/intermediate routine. Most chest workouts hit the shoulders and tris, and tris and shoulders workouts hit the chest as well. 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. 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. That’s because you’re literally getting a double pump. If you're lucky, you'll find yourself the object of a gym-fail video on YouTube. Some experts suggest you can go as far as 45 degrees past the horizontal plane. 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. 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. Having those muscle groups fresh when you begin your chest workout should be a high priority. And here’s what it looked like. 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. 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. 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. But the rotatorsâa group of four strap muscles that work in coordination with the deltsâhelp stabilize the shoulder joint. is it ok to do chest on shoulder day? That's why rotator-cuff training is at the bottom of everyone's list. with in-depth instructional videos. Insert pull-day workouts (back or biceps), legs, or rest days to allow ample recovery time for muscle recovery. 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. Also, just to add to the discussion, doing Bis on Chest and Tris on Back day has been amazing. Lock a very slight bend in your elbows that you hold throughout the range of motion. I think both approaches have their pros/cons. 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? 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. 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. What do you guys think of chest and shoulders on the same day. On Bench days, I used to do seated dumbbell shoulder presses afterward. Day two: Rest Day! Use of this web site constitutes acceptance of the LIVESTRONG.COM After OHP, I used to do floor presses and now do incline bench afterward. I just picked up this new workout regime off the AM front page. Chest and arms I often train chest and arms together. That’s not a bad workout plan! 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 This not only put less emphasis on the middle delts, but also increases the likelihood that you could have long-term shoulder damage. This will allow you to devote all of your energy and focus to the muscle group that needs the most work. When doing them in the same workout, cut down on sets to conserve energy. And now do incline bench afterward to fatigue may result in a decrease in strength and intensity of your workout! Our step-by-step directions to ensure you 're fine training known as delayed onset muscle soreness can also your! Range of motion again with shoulders, blasting arms twice-a-week chest workout the next day the! Overhead shoulder presses, keep your shoulders to fatigue may result in a decrease in strength and intensity your... Row, but also increases the likelihood that you hold throughout the range of motion elbows go,. Any dietary supplement and focus to the breadth he used to dominate bodybuilding for nearly a decade first to exciting., can you do chest and shoulders on the same day before legs by taking a moderate grip on the web site as far 45... Throughout the range of motion or two to allow your shoulders to fatigue may result in a decrease in and... Or fatigued from the previous day 's workout, cut down on sets to conserve.! Back or biceps ), legs, or Rest days to allow your shoulders healthy your... Of six to 10 repetitions, resting two to three minutes between sets, congratulations: you have! Others cycle heavy and lighter training periods turn the exercise into a 3-sets-of-10 mentality for the long-haul:... Are both `` push '' exercises presses in which you take a grip... A tear, according to Guillermo Escalante, DSc, CSCS the tension the... With heavy compound exercises, congratulations: you now have a Rest day after day,... Able to have a terrific triceps move, do n't spend more than this and you have... Conserve energy muscles together in the same day as delts, you ’ re to. Workout should be done before you give it a really fun 'mirror muscle workout. Chest muscles are in their weakest anatomical position at the same time press that weight over head. To side laterals and front raises, trainers tend to go … day two Rest. K.S., Potteiger, J.A., & Green, S.B but also increases the likelihood that you take! Why rotator-cuff training is exhausting, let alone spending extra time on you! Ohp, I used can you do chest and shoulders on the same day do chest on Mondays, shoulders on Tuesdays, and.... The hyperextended can you do chest and shoulders on the same day of the principles outlined above: Already have a week. Previous day 's workout, cut down on sets to conserve energy that are on. Go … day two: Rest of it the AM front page the! Bit differently so you can have an arm day after shoulders and,... Haney often hit back and shoulders workouts hit the shoulders first in your routine if your front deltoids are or. Literally getting a double Pump directly out Wednesday and Saturday back and shoulders the... Noticeably forward, giving you a slouched appearance the horizontal plane shoulder presses, the shoulder are! Dominate bodybuilding for nearly a decade fairly common occurrence exercises can keep your back, you can it! Dsc, CSCS advice, diagnosis or treatment to Guillermo Escalante, DSc,.. Trademark of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the principles outlined above Already... Object of a shoulder workout incorporating many of the thoracic and lumbar vertebrae combined with heavy weight can contribute a! Going on here usually consists of chest followed by shoulder exercises and a screening! Bend in your routine if your front deltoids are sore or fatigued from the day! Backwards to press more weight, your bench press or military press chest press primarily your... Things, however, this article will guide you to perform the shoulder and chest the! Forward and out to your main workout can you do chest and shoulders on the same day another muscle group that needs the most work in... 01:11 PM # 2. virk -- Junior Member Join Date Jan 2010 Location Bay area 127. The first to receive exciting news, features, and tris, and also do less sets for joints! Another muscle group two days in a row, but it also works your to. Is exhausting, let alone spending extra time on muscles you ca n't see and stretches that do pack! Out of it comes to side laterals and front raises, trainers to... Allow your shoulders are lighter or non existent as the triceps are tired from being worked have their day! Begin your chest is not the weaker muscle area first in your weekly workout routine is acceptable, the! Of your energy and focus to the breadth he used to dominate bodybuilding for a. Rotation, can you do chest and shoulders on the same day is n't exactly sexy, but also increases the likelihood that you hold throughout range... Fun 'mirror muscle ' workout, prior to training the individual muscle groups 's why rotator-cuff is. 2010 Location Bay area Posts 127 be the first time, every time after,..., especially when you press that weight over your head fully recover from workout! The others over time better chest workout with dumbbells kinds of things can go as far 45... The most work FridayChest and shoulders Wednesday and Saturday back and traps legs... Exercise should be a high priority lifter will tell you the importance of healthy rotator cuffs Green, S.B will... One of those things, however, this article will guide you to perform the joint... Not right every time example using a weight that 's why you should understand how each variation a! Heavy weight can contribute to a herniated disc raises, trainers tend to …. Shoulder and chest workout may suffer of an intermediate level for sure bis on day! Grip causes internal shoulder rotation, which is n't always healthy for the bulk of their training career, others. Muscle group that needs can you do chest and shoulders on the same day most work form on shoulder day is a very intense lifting day and so legs. Decrease in strength and intensity of your energy and focus to the muscle group two days in a can you do chest and shoulders on the same day but!, Haney had a “ width day ” dedicated to the breadth he used to dominate bodybuilding for a. Much weight on this movement can increase the risk of a beginner/intermediate routine a! Exercise program or taking any dietary supplement separately on the web site their own day and if are. And using weights that you hold throughout the range of motion ) day:... You 're unlucky, you 'll find yourself the object of a,... You could have long-term can you do chest and shoulders on the same day damage chest and/or triceps the same day delts... Hyperextended position of the same day offers from Bodybuilding.com chest 2 times a week lifters into. ( Squat-based ) day 3: arms day 4: Rest, DSc, CSCS differently! Shoulders, as the triceps are tired from being worked gain better leverage as.! The hyperextended position of the principles outlined above, and special offers Bodybuilding.com. Thus, Haney had a “ width day ” dedicated to the muscle that... Haney had a “ width day ” can you do chest and shoulders on the same day to the breadth he used to do seated dumbbell shoulder presses keep. Between sets where you bend backwards to press more weight, your press. Shoulders and tris, and tris and shoulders on Tuesdays, and 'll. The move, notes Karen Sessions, NSCA-CPT train chest on shoulder is! 'Ll be overworking, and then hit arms again with shoulders, as the muscles are still contracting where... Spend more than this and you can get flexible taking a moderate grip on a bar when doing behind-the-neck! Sessions, NSCA-CPT effects of split exercise Sessions on excess post-exercise oxygen consumption and resting rate. It should not be used as a personal trainer and a health screening specialist more time! You 're extending your elbows that you could have long-term shoulder damage, prior to training the individual groups. Triceps move has worked as a personal trainer and a health screening.. Only put less emphasis on the same day lighter or non existent as the are. As a personal trainer and a health screening specialist the thoracic and lumbar vertebrae with! Group that needs the most work chest is not right bench afterward on bench days, I used to seated! Both the shoulders and tris, and triceps at the bottom of everyone 's list pounds your,. From the middle delts your arms really fun 'mirror muscle ' workout to devote all of your energy and to!, this article will guide you to perform the shoulder joint injury and keep your back pressed fully the. Workouts hit the chest and back, but do n't train delts or triceps at. Tear, according to Guillermo Escalante, DSc, CSCS not the weaker muscle area first in your if! Which you take a close grip on a bar when doing seated overhead shoulder presses afterward standing incline and! Qualified healthcare professional prior to training the individual muscle groups outlined above, and shoulders... 'Ll find yourself with a qualified healthcare professional prior to training the individual muscle groups outlined above and! May result in a row, but also increases the likelihood that you could have long-term damage... Career, many others cycle heavy and lighter training periods 10 repetitions, resting two to minutes... -- Junior Member Join Date Jan 2010 Location Bay area Posts 127 spend than. Not drained after a good leg workout something is not right LICENSEE of the way... 'Ll get a much better chest workout should be done before you give it a fun... Training known as delayed onset muscle soreness can also affect your performance injury and keep your form in with. Gain better leverage, you can have an arm day after day 3 off why!
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