It’s Monday folks! You know what that means? It’s Chest + Shoulders 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.
Workout
- 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
- Superset:
- 3 x Max Amount of Push-ups + 12 Dumbbell Front Shoulder Raises
- 3 x 15 Plated Front Shoulder Raises
Cool Down
3 minutes easy on treadmill, elliptical, or bike.
Stretch
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?
