Sweating for the Wedding: Chest + Shoulder Workout

It’s Monday folks! You know what that means? It’s Chest + Shoulder Workout Day!

Women often give me a little resistance when we focus on this area of the body. You’re not going to get “broader” shoulders. It takes more than good nutrition and hard work to get “broad” shoulders. Improving these areas and using heavier weight to get there, can only improve your strength, stability, and looks.

Working your chest and shoulders can give you great aesthetic advantages. For one, gaining muscle in your chest can give you more collar-bone definition, making that sleeveless wedding dress especially pop! Also, gaining muscle in this area can actually make your waist look smaller in comparison. Take these areas seriously and you’ll fit in that dress like a glove (or guys: that suit). And if you’re like Lacey, my last client who trained for her wedding, you’ll (happily) have to pay for adjustments in your dress!

So let’s get ready, get pumped, and get sweating for the wedding!


Warm Up

5 minutes on treadmill, elliptical, or jump rope.


  • 2x 15-20 Dumbbell Shoulder Press (10 lb.)
  • 3x 12-15 Chest Flys
    Remember to slightly bend your elbows as you bring your hands together. This should feel like you’re bear-hugging a big tree.
  • 3x 12-15 Stability Ball Dumbbell Presses
    Remember to squeeze the glutes and keep your hips level with your shoulders. Another tip: DON’T lift your feet. Keep them solid on the ground. This will help you keep your balance and focus on your chest.
  • 3x 12 Incline Dumbbell Chest Press

Cool Down

3 minutes easy on treadmill, elliptical, or bike.


ALWAYS stretch your chest and shoulders after working them out. If they’re not stretched, tightness will occur, causing you to hunch over. This could negatively affect your posture for the worse.

What’s your favorite chest or shoulder exercise?

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.