Best Chest and Shoulder Workout (Exercises for Huge Results)

The narrow-grip incline dumbbell bench press differs from the traditional bench press with its grip. This increases the activation of the inner chest muscles.

Follow these steps to perform an incline dumbbell squeeze press:

1. Adjust the incline bench to 30–45 degrees.
2. Pick up two dumbbells with your palms facing inward.
3. Lean back onto the bench and bring the dumbbells up to your chest.
4. Squeeze the dumbbells together as hard as you can.
5. Push the dumbbells up, extending your arms fully and continuing to squeeze them together. Retract your shoulders to arch your spine and exhale.
6. Slowly lower the dumbbells back down to your chest while still squeezing them together.
7. Repeat for reps.

3. Flat Barbell Bench Press

When it comes to building chest strength and muscle mass, the flat barbell bench press is an excellent exercise with a great carryover effect on sports and everyday activities.

Here are the steps to perform a barbell flat bench press: 

1. Lie on the flat bench and position your hands just outside shoulder width.
2. Pinch your shoulder blades together and push them into the bench.
3. Breathe deeply and have a spotter help with the lift off the barbell to maintain upper back tightness.
4. Let the weight settle and maintain tightness.
5. Lower the bar by unlocking the elbows and inhaling.
6. Touch the barbell to your chest and push it back up in a straight line.
7. Use leg drive by pushing your feet into the floor and then extending your elbows.
8. Repeat for reps.

The incline dumbbell bench press targets the upper chest and promotes balanced strength.

Here’s how to do an incline dumbbell bench press:

1. Sit on a bench and hold a dumbbell in each hand at shoulder level with your elbows angled down.
2. Press both dumbbells over your chest while exhaling, keeping your arms straight.
3. At the top, the dumbbells should almost touch, and your arms should be perpendicular to the floor.
4. Lower dumbbells slowly to the top of your chest while inhaling.
5. Elbows should come down at a 45-degree angle to the torso, not splayed out to the sides.

5. Cable Machine Lateral Raise

Cable lateral raises focus on the lateral head of the deltoid, which is responsible for the round appearance of the shoulders.

Follow these steps to perform this move:

1. Attach a handle to the lowest pulley of the cable machine.
2. Stand to the side of the machine and grasp the handle with one hand, using an overhand grip.
3. Use your other hand to hold onto the tower for support.
4. With your elbow slightly bent, lift your arm out to the side until your elbow is at shoulder height.
5. Lower your arm slowly to the starting position.
6. Repeat for reps.

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The dumbbell fly is known to increase the width of your chest by focusing on the outer region of the pectoralis major muscle.

To perform a dumbbell chest fly:

1. Lie on your back on an incline bench with your feet firmly on the ground.
2. Have a spotter hand you two dumbbells, or pick them up by yourself from the floor.
3. Extend your arms above your head with palms facing each other until your elbows are at shoulder height.
4. Lower the dumbbells in an arc motion to chest level while inhaling.
5. Press the dumbbells back up in the same arc motion while exhaling.
6. Repeat for reps.

Related: 20 Chest Exercises for Muscle Building

7. Chest Dips

This is one of many staple chest movements that target your pectoral muscles, triceps, and shoulders, resulting in a more substantial and robust upper body appearance.

Follow these steps to perform chest dips:

1. Hold the dip bar handles and push up with straight arms.
2. Squeeze your shoulder blades and lean forward slightly.
3. Cross your feet behind you and bend your elbows toward your lower body, flaring the elbows out.
4. Begin the dip by unlocking your elbows and gradually lowering your body until your forearms are nearly parallel to the floor.
5. Lower yourself under control until you reach parallel.
6. Push yourself back up to the starting position.
7. Repeat for reps.

Related: Dips vs Bench Press - Which Is The Better Chest Exercise

The bent-over rear delt raise is a weight-training upper body exercise that concentrates on developing the back and shoulder muscles, specifically the rear deltoids.

Here’s how to perform this exercise:

1. Hold a pair of dumbbells and brace your core.
2. Slightly bend your knees and hinge forward from the hips, keeping your back flat.
3. Keep your elbows slightly bent and lift the dumbbells out to the side, focusing on your rear shoulders.
4. Pause at the top and slowly lower the dumbbells back to the starting position.

9. Arnold Press

The Arnold press is a compound exercise that targets the deltoids, triceps, and upper chest muscle groups. It’s ideal for improving shoulder size and strength.

The steps to perform an Arnold press are as follows:

1. Sit on a bench with dumbbells held in front of you, palms facing your shoulders.
2. Push the dumbbells up over your head.
3. Rotate your arms until your palms face away from you.
4. Straighten your arms, pause, and then reverse the movement.
5. Repeat for reps.

Cable crossovers are generally performed at the end of a chest workout routine, following other more intensive exercises like bench presses, incline presses, and flys.

To perform a cable crossover, follow these steps:

1. Set the pulleys at the highest level and stand in the center with your feet shoulder-width apart.
2. Slightly bend your torso and elbows, keeping a neutral spine and straight back.
3. Pull both handles down and across your body, engaging your core.
4. Hold in the fully contracted position, squeezing your chest muscles.
5. Slowly return to the starting position.