Best Exercises for Chest and Shoulders

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What are the best exercises I can do to improve my chest and shoulders?


Those are two body parts that get a lot of attention for one main reason. Can you guess what it might be?

They are the show muscles. The body parts that get viewed the most by you and anybody else. So what can you do to get a chiseled chest and a pair of boulder shoulders? Here's some ideas... they aren't complicated.

Highly Effective Chest Exercises:

Flat/Incline/Decline Barbell Bench Press
Flat/Incline/Decline Dumbbell Press
Dumbbell Flyes
Cable Crossovers

Pushups are often overlooked but can be used more than just a supplemental exercise. Frankly, I'm surprised they aren't utilized more often as even in my own experience over the years, I've noticed some fantastic growth just from pushups alone.

Wide grip V-bar dips are excellent! Keep your elbows wide and out, your chin tucked down into your chest and your feet slightly in front of you. Dip down as low as possible and return as high as you can. Don't change the position of this as it isolates the chest. You probably won't need to use weight if done properly.

Of course, you can follow any other chest routine but many people forget these Wide Grip V-bar dips as made popular by Vince Gironda.

Highly Effective Shoulder Exercises:

Seated Overhead Dumbbell Press
Standing Dumbbell Side Laterals
Seated Overhead Dumbbell Press
Standing Dumbbell Side Laterals
Standing Front Dumbbell Raise
Seated Rear Lateral Dumbbell Raise

However, while most fitness gurus will tell you about overhead presses and compound movements, the side lateral raises is often overlooked but it's key to giving you that cannon ball look for the shoulders. When the side lateral raises is done it works the medial region (the middle). That gives you the appearance that your shoulders are wide.

It's important to work all three heads, no doubts and compound movements are key but isolation exercises for the shoulder can be a very good thing.

Keep this in mind.. your shoulders are designed for MOBILITY. Not to push a massive amount of weight.

Marc David
"The NoBull Muscle Guy"

Marc David is a lifetime natural bodybuilder and author of,
Marc David, author of the NoBull Bodybuliding Program "NoBull Bodybuilding.” Marc has written hundreds of articles, over 200 podcasts and regularly blogs about exercise and fitness topics . For info on Marc's e-book, visit where you can get a 10 step FREE e-course on how to build muscle and gain weight without fad diets, supplements and working out 5 hours a day.

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