Advanced Push Day Workout: Best Exercises for Strong Chest and Shoulders
2025-03-17
This workout is designed to elevate your chest and shoulder strength with a series of advanced movements. It combines a variety of compound and isolation exercises to effectively target and challenge the upper body muscles. Each exercise is carefully selected to engage multiple muscle groups, promote muscle growth, and enhance overall upper body endurance. This workout is perfect for those looking to push their limits and build a more powerful, resilient upper body.
Barbell Bench Press
From Michael Z
The Barbell Bench Press is a foundational compound exercise that targets the chest, shoulders, and triceps. By lying on a bench and pressing a weighted barbell upwards, this exercise helps build upper body strength and muscle mass. Ensure proper form by keeping your feet flat, core engaged, and elbows at a 45-degree angle to prevent injury. Gradually increase weight to challenge your muscles and track progress. It's a staple exercise for both beginners and advanced lifters to achieve a strong, defined upper body.
Overhead Barbell Press
From Girls Gone Strong
The Overhead Barbell Press is a fundamental compound exercise that targets the shoulders and engages the triceps and upper chest muscles. It involves pressing a loaded barbell vertically overhead from shoulder height while maintaining strong core stability. Proper form and controlled movement are essential to maximize shoulder strength and prevent injuries. This exercise is great for building upper body strength and enhancing shoulder definition. It is typically performed in a standing position, but can also be done seated for more focus on the deltoids.
Landmine Press
From Changing Life
The Landmine Press is an effective exercise targeting the shoulders and chest by using a barbell anchored at one end. This movement provides a unique diagonal pressing angle that engages the stabilizing muscles of the core. It's great for developing strength and power in the upper body while reducing stress on the shoulders. Suitable for all fitness levels, the Landmine Press is particularly beneficial for enhancing shoulder mobility and functional upper body strength.
Dumbbell Pullover
From Joey Thurman
The Dumbbell Pullover is a compound exercise that primarily targets the chest, back, and shoulders. It involves lying on a bench, holding a dumbbell with both hands above the chest, and moving the weight in an arc over the head and back. This exercise helps to increase upper body strength and improve shoulder mobility. It is important to maintain a controlled movement throughout the exercise to engage the muscles effectively. Beginners should start with a light weight to perfect their form.
Single-Arm Dumbbell Press
From Central Athlete
The Single-Arm Dumbbell Press is a unilateral exercise that enhances chest and shoulder strength while engaging the core for stability. It targets the pectoral muscles, anterior deltoids, and triceps, and is performed on a flat bench or stability ball. By pressing one dumbbell at a time, it helps correct muscle imbalances and improves coordination.
Close-Grip Push-Ups
From Angela Hauck
Close-Grip Push-Ups are a bodyweight exercise targeting the chest, triceps, and shoulders, performed by placing the hands closer together under the chest. This variation increases muscle activation in the triceps and inner chest compared to standard push-ups. Perform with a straight body line from head to heels, ensuring your elbows track close to your torso as you lower and push back up. Focus on controlled, steady movements for optimal muscle engagement and safety. This exercise suits those looking to enhance upper body strength and stability.