Chest and shoulder exercises changed the way I train. They help build a stronger upper body and improve how I look and feel. At first, I only focused on chest. Shoulders? I didn’t care much. But over time, I realized both areas work better together. Training them in the same session made my workouts feel more complete. Honestly, it just feels right. In this article, I’ll show you the best chest and shoulder exercises that worked for me—and might work for you too.
Top Chest and Shoulder Exercises You Should Try
Chest and shoulder exercises work best when you mix simple, focused moves. You don’t need fancy equipment. Just dumbbells, a bench, or even bodyweight can do the job. I’ve tested a lot. These are the ones I always go back to.
Incline Dumbbell Press
This one hits the upper chest and front delts. I keep the angle at 30–45 degrees. Not too steep. Just press slow, and control the weight. You’ll feel it right away.
Push-Ups with Shoulder Taps
Start in push-up position. After one rep, tap each shoulder. Sounds easy, but it works your chest, shoulders, and core at once. Great for bodyweight days.
Arnold Press
It’s a twist on the classic shoulder press. You start with palms in, then rotate as you press up. Shoulders stay under tension the whole time. Chest helps stabilize too.
Dumbbell Front Raise
Simple but brutal. Just lift the dumbbells in front of you to shoulder level. Keep it slow. Front delts take the lead, and your upper chest supports the motion. Go light—it still hits hard.
Landmine Press
Perfect for anyone with shoulder pain. It’s a forward press with a barbell in a corner. You press at an angle, which keeps tension on your chest and front delts without hurting your joints.
These moves cover it all. Upper chest, front delts, and even some core. Stick to slow reps, full range, and keep rest short. You’ll feel the difference fast.
How to Build an Effective Chest and Shoulder Routine
Chest and shoulder exercises don’t need to be complicated. Just follow a plan that makes sense, and stick to it. Here’s what works best for me:
| Training Element | Simple Plan That Works |
|---|---|
| Frequency | 2 times per week, with at least 48 hours of rest between sessions |
| Exercise Order | Start with chest (presses), then train shoulders (raises or presses) |
| Sets & Reps | 3–4 sets per move, 8–12 reps for strength and size |
| Rest Between Sets | Around 60 seconds—just enough to breathe, not enough to cool down |
| Best Combo Moves | Incline Press + Arnold Press, or Push-Ups + Front Raise as supersets |
| Warm-Up Tip | Always warm up shoulders first—light bands or arm circles work great |
Stick with this and keep it simple. Chest and shoulder exercises hit way harder when your routine flows right.
Chest and shoulder exercises don’t need to be complicated or take hours. Stick to these moves and plan, and you’ll see real progress. Honestly, the key is consistency and smart choices. Try this routine for a few weeks—you’ll feel stronger and your upper body will look better. Keep it simple, stay focused, and enjoy the gains.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.