Strong chest and shoulder muscles have an extremely important role in everyday life that will help you do everything from pushing open a heavy door or lifting a heavy box with ease.  

Try this chest and shoulder workout for a strong upper body.  

DUMBBELL CHEST PRESS - 3 SETS OF 10-12 REPS

  • Begin lying flat on a bench with your feet flat on the ground, holding a dumbbell in each hand 
  • Extend your arms directly over your shoulders with your palms facing towards your feet 
  • Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders 
  • Continue until your elbows form a 90-degree angle 
  • Slowly drive the dumbbells back up to the starting position, squeezing your shoulder blades the entire time 

DUMBBELL CHEST FLY - 3 SETS OF 10-12 REPS

  • Lie flat on a bench with your feet planted firmly on the ground on either side of the bench 
  • Holding one dumbbell in each hand, lift your arms above your head so they are extended, but not locked out 
  • Inhale slowly and lower the dumbbells outwards and in an arc motion until they are in line with your chest 
  • Exhale and slowly press the dumbbells up in the same arc motion for one rep 

MACHINE CHEST PRESS - 3 SETS OF 10-12 REPS

  • Sit comfortably on the machine with your feet placed firmly on the floor shoulder-width apart 
  • Grasp the handles with a full grip, maintaining a neutral wrist position with your wrists in line with your forearms 
  • Push the bars outward to full extension, but without locking out your elbow, exhaling as you press out 
  • Pause briefly at full extension, then allow the bars to return toward your chest for one rep 

OVERHEAD SHOULDER PRESS - 3 SETS OF 10-12 REPS

  • Stand with your feet shoulder-width apart and knees slightly bent 
  • Hold a set of dumbbells or a barbell with both hands slightly wider than shoulder-width palms facing forward 
  • Contract your core before pressing the weight overhead until your arms are straight and your biceps are pressed against your ear 
  • Pause briefly at the top of the movement, then inhale as you slowly lower the weight back down to the starting position for one rep 

DUMBBELL LATERAL RAISES - 3 SETS OF 10-12 REPS

  • Begin standing hip-width apart holding two dumbbells in each hand at your sides with your palms facing inwards 
  • Pinch your shoulder blades together and with both arms lift the weights out to your sides 
  • Keep your wrists straight and knees slightly bent 
  • Raise the dumbbells to chin height and slowly lower back down for one rep

SHOULDER TAPS - 3 SETS OF 5-6 REPS EACH SIDE

  • Start in a plank position with your legs hip-width apart and body forming one straight line 
  • With control and keeping your hips and shoulders level and squared in front of you, lift one palm to the top of your opposite arm 
  • Pause at the top of this movement before returning to the starting position and repeating with the opposite hand