should be done before you give it a shot. When doing seated overhead shoulder presses, keep your back pressed fully against the bench. Although I do change up my workout routines a few times a year, training chest and back on the same day is something I’ll stick to the majority of the time. I have seen workouts were people have done both together since they are both "push" exercises. I feel shoulders should have their own day and so should legs. Note that this overexaggeration of the spine comes with a steep price, and I'm not just talking about the reduced stimulus for your delts. Then you move on to your main workout for another muscle group. If you're extending your elbows on shoulder exercises, congratulations: You now have a terrific triceps move. shoulders and legs have nothing to do with each other.. so they are ok to lift in the same day.. but gram did hit it on the head.. why 3 or 4 day split? Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Because the muscle groups don't operate individually. Join today and unleash the power of BodyFit! 2020 Chest and arms I often train chest and arms together. Haney often hit back and shoulders separately on the same day. Begin your workout with heavy compound exercises, prior to training the individual muscle groups. 80% Diet 15% Training 5% gear OWNER OF 3J'S NUTRITION NETWORK IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM DOMS typically occurs 24 to 48 hours after a workout and can last up to five days, note Jack H. Wilmore and David L. Costill, authors of "Physiology of Sport and Exercise." The overhead press may be your go-to multijoint movement for shoulders, but that doesn't mean all its variations work your deltoid musculature the same. Leaf Group Ltd. Again, this is just an example. Don't spend more than 45 mins in the gym and only do a maximum of 5 excercises of 3 sets per body part. Mainly because legs is a very intense lifting day and if you're not drained after a good leg workout something is not right. Not even close! You won't experience and wrist or joint issues if you are warming up properly and using weights that you can control. diagnosis or treatment. I’d say I’m more of an intermediate level for sure. Day 3 – Shoulder/Traps. If you train chest and/or triceps the same day as delts, you're fine. Legs and abs 3. Double Pump on Chest and Back Day About half-way through your chest and back workout, you’re going to feel super pumped. Day Three: Chest,Shoulders,Triceps! The routine says it’s more of a beginner/intermediate routine. Training either the chest or shoulders on one day, then on the next day training the other muscle group, may result in a decrease in performance in the muscle trained on day two. All rights reserved. This usually means pressing movements for shoulders are lighter or non existent as the triceps are tired from being worked. Privacy Policy any of the products or services that are advertised on the web site. The shoulders, especially the anterior delts, are commonly recruited in chest movements, and your triceps assist in overhead pressing motions, so how you arrange your training split is important. , I like the idea of chest and shoulders it leaves me a extra day where I can get a rest day and also I can do shoulders twice a week. Day 5) Chest, Shoulders, Triceps (Pump day — See below) Day 6) Legs (Posterior chain-based) Day 7) Off. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the It should not be © 2020 Bodybuilding.com. Thus, a chest press works the shoulders, triceps, and the pectorals at the same time. Just … Dumbbell and barbell presses in which you take the bar behind your head will better target the middle delt region. Too Fast And Furious. On Bench days, I used to do seated dumbbell shoulder presses afterward. Training either the chest or shoulders on one day, then on the next day training the other muscle group, may result in a decrease in performance in the muscle trained on day two. For example, it would be silly imo to do … If you've got a lagging area—which for most lifters is the rear delts—more often than not, do single-joint moves for that area first (after your presses) when your energy levels are highest, or consider doing a second single-joint movement for that area. Avoid injury and keep your form in check I just picked up this new workout regime off the AM front page. You'll certainly want a degree of arch in your back, but don't turn the exercise into a dangerous standing incline. If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. If you're unlucky, you'll find yourself with a rotator-cuff injury. used as a substitute for professional medical advice, But that's not what's going on here. If you're lucky, you'll find yourself the object of a gym-fail video on YouTube. Day four: Rest Day! Bad form on shoulder day is a fairly common occurrence. I'm sure I'll catch some flack for combining legs and shoulders, but a 3-day split lets me work everything twice per week, and I've gotten good results from it. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. If your shoulders are strong and well developed, and your chest lags behind, train your chest first your in weekly training program and shoulders two or three days later. In fact, you can take these movements even higher, as the muscles are still contracting. For example, lowering a barbell in front of or behind your head actually changes the emphasis on your deltoids, as does your elbow position relative to your torso. Right now Im looking at a 3 day routine.... (or possibly 4) that is if I work shoulders on the same day as chest..... Just want to stay lean and add a little more muscle! Insert pull-day workouts (back or biceps), legs, or rest days to allow ample recovery time for muscle recovery. The material appearing on LIVESTRONG.COM is for educational use only. It has you do chest and shoulders on the same day. These three body parts work best together. While some lifters slip into a 3-sets-of-10 mentality for the bulk of their training career, many others cycle heavy and lighter training periods. Train the same muscle group two days in a row, but not in the same way. When doing seated overhead shoulder presses, keep your back pressed fully against the bench. That slight shift recruits the front delts and relieves some of the tension from the middle delts. Having those muscle groups fresh when you begin your chest workout should be a high priority. So you can group these workouts together and isolate a few groups. Because the shoulders aid the chest in movements such as the bench press or dips, it may be beneficial to train them on the same day. Moreover, both muscle groups will be able to have a full week of recovery before retraining. Copyright Policy Using a close grip causes internal shoulder rotation, which isn't always healthy for your joints. No Biceps on this day! When you press overhead with dumbbells, your upper arms go straight out to your sides; that's your cue that your middle delt is positioned to undergo maximal contraction. 6 Machine overhead presses differ by manufacturer, but if you keep an eye on the direction of your upper arm, you can easily pick out whether you're getting much contribution from the front delt. We all make mistakes, but we can and should learn from them, I've identified nine of the most common blunders I see people commit on shoulder day, and provided ways for you to correct them. She graduated from Indiana University with a Bachelor of Science in exercise science. When doing them standing, be aware of overaggressive arching. More than this and you'll be overworking, and also do less sets for your arms. Guys who focus on building a big chest may have well-developed anterior deltoids (which contribute in all chest-pressing motions), but they could be lacking strong overall development. Day five: Back and Biceps! Once you start closing and opening up at the elbows, the triceps become part of the equation, reducing the effectiveness of the isolation you're trying to achieve with single-joint delt exercises. As such, trainers should split their workout sessions to work both small and large muscles so as to stimulate growth in all muscle groups. Because your chest muscles are larger than your shoulders, perform chest exercises first in your routine followed by shoulder exercises. Day 1: Chest/Back Day 2: Legs/Shoulders Day 3: Arms Day 4: Rest. You should at least separate back and bis from chest shoulders and tris. Effects of split exercise sessions on excess post-exercise oxygen consumption and resting metabolic rate. Many trainers terminate single-joint movements like lateral raises and front raises when they hit roughly shoulder height, but the middle and anterior delts haven't reached the ends of their range of motion. If you always do one area last in your workout, however, it will begin to lag behind the others over time. If your front deltoids are sore or fatigued from the previous day's workout, your bench press or chest workout may suffer. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. If you take a close grip on the bar, watch where your elbows go. If not, it's wise to insert at least two days before or after your chest day to ensure you don't overuse your delts. That's why you should understand how each variation works a bit differently so you can pick the right tool for the job. Almuzaini, K.S., Potteiger, J.A., & Green, S.B. The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. Hit it hard with heavy lifting the first day and then do pump work for the same muscles the next day in the first 15 minutes of the workout. Tip Sheet. Quickly read through our step-by-step directions to ensure you're doing each Training your shoulders to fatigue may result in a decrease in strength and intensity of your chest workout the next day. Exercising multiple muscle groups, such as chest and triceps, on the same day can be an effective way to work out and build strength in less time. Understand the combinations of muscle groups outlined above, and you can get flexible. Training shoulders first in your weekly workout routine is acceptable, as long as your chest is not the weaker muscle area. and Do Ab work and cardio. Do Ab work and cardio. This not only put less emphasis on the middle delts, but also increases the likelihood that you could have long-term shoulder damage. Yes, a chest press primarily pounds your pectorals, but it also works your shoulders and triceps at the same time. View our enormous library of workout photos and see exactly how each exercise This can quickly turn an overhead press into a steep incline press, which recruits the chest musculature to a greater degree puts your lower back at risk. Day two: Rest Day! is it ok to do chest on shoulder day? On chest day, you want to take your pecs to failure, not be limited by fatigue or soreness in your triceps or shoulders. Once warmed up, perform two to three working sets of six to 10 repetitions, resting two to three minutes between sets. Wait an extra day or two to allow your shoulders more recovery time before training your chest. if not when would be the best time? The longer range of motion makes these movements harder, so you may sacrifice a bit of weight, but the extra range and time under tension makes these moves worth adding to your workout every so often in conjunction with heavier single-joint exercises taken to about shoulder height. advertisements are served by third party advertising companies. And here’s what it looked like. If your delts are fairly evenly developed, you can rotate the order in which you train them from one workout to the next, to ensure balanced development. Or shoulders separate. I've preached over and over again about the importance of keeping your arms locked in a slightly bent position when doing single-joint exercises like lateral raises, front raises, and bent-over lateral raises, regardless of the type of equipment you're using. However, train the shoulders first in your routine if your shoulders are your weaker muscle area. Your delts comprise three heads: the front, middle, and posterior. This is especially so if you have a rest day after Shoulders. But the rotators—a group of four strap muscles that work in coordination with the delts—help stabilize the shoulder joint. Thus, Haney had a “width day” dedicated to the breadth he used to dominate bodybuilding for nearly a decade. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. + If you can make it work on the same day, great. The muscle soreness following weight training known as delayed onset muscle soreness can also affect your performance. You'll get a much better chest workout out of it! You can do that, and then hit arms again with shoulders, blasting arms twice-a-week! If you've neglected back training, your rear delts are probably small in comparison to your front and middle delts, which sets you up for possible rotator-cuff complications down the road. Just make sure your shoulders have recovered from the chest day, and I would give atleast 2 days after chest to doing triceps as your triceps get blasted doing chest and need atleast 48 hours to recover! That’s not a bad workout plan! When doing a behind-the-neck barbell presses, the shoulder muscles are in their weakest anatomical position at the bottom of the move. (1998). Heather Hitchcock has been writing professionally since 2010. workout correctly the first time, every time. Using too much weight on this movement can increase the risk of a tear, according to Guillermo Escalante, DSc, CSCS. Sign In. Although you are not directly training your chest on shoulder day, your shoulders will come into play during compound exercises such as the bench press or dumbbell press and especially in incline bench press exercises. The arms (biceps and the triceps) and the shoulders get a pretty fair workout from a chest/back routine too, so you have to watch out that you don't over-train them on the shoulder/arms day. Here’s an example of a shoulder workout incorporating many of the principles outlined above: Already have a Bodybuilding.com account with BodyFit? When you do Arnold presses or barbell presses in which the bar is in front of your head, notice how your elbows pull forward—they're no longer directly out to your sides. Now, it’s very common train triceps on chest day and biceps at the end of your back workout. thanks 03-28-2010, 01:11 PM #2. virk--Junior Member Join Date Jan 2010 Location Bay Area Posts 127. A typical two-day split, for example, works your lower body one day and upper body the next day. I'm 48, ectomorph, male, enjoy working out, so don't just want to work out once a week, but I don't seem to grow much from workouts spaced 3 or … Following the bench press, perform three sets of eight to 12 repetitions of incline dumbbell press, Arnold press, bent over lateral raise, flat dumbbell flys and cable crossovers, resting one to two minutes between each set. Also, just to add to the discussion, doing Bis on Chest and Tris on Back day has been amazing. Tuesday and FridayChest and shoulders Wednesday and Saturday back and traps Sunday legs. The chest and shoulder muscles are both used in many of the same compound movements such as the bench press or military press. It isn't exactly sexy, but doing internal and external rotation exercises can keep your shoulders healthy for the long-haul. You can alternate back and shoulder exercises. Here's an example using a … After OHP, I used to do floor presses and now do incline bench afterward. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse References. If you need to split it up, great. While that doesn't discount the effectiveness of these kinds of presses as great shoulder movements, they're not the best at emphasizing the middle delts. If you want more tension on your front delts when doing overhead presses, by all means choose the front barbell version, or consider Arnold presses. The solution: Don't train delts or triceps for at least two days before chest. Already have a Bodybuilding account with BodyFit? While we're focusing on elbow extension here, it's worth noting that you don't want to fully lock out your elbow joints as you complete the move from start to finish, which puts pressure on the joint itself. A chest and shoulder press using dumbbells for example, helps exercise the chest, shoulders (large muscles) and the triceps (small muscles). Terms of Use A typical way of organizing this particular workout would be to train the chest and back on day one, the legs on day two, and then the arms and shoulders on day three. Training is exhausting, let alone spending extra time on muscles you can't see and stretches that don't pack on size. That’s because you’re literally getting a double pump. While doing low-rep training with heavy weights can help build stronger delts, it might be a mistake when you're loading extra plates on the bar and repping it behind your head. Complete one or two warmup sets on the bench press, using to light to moderate weight in which you can complete 12 to 15 repetitions. Using a weight that's too heavy is oftentimes the culprit. BodyFit is your solution to all things fitness. Copyright © Monday usually consists of chest followed by triceps and then shoulders. When I did do chest and shoulders on the same day, I either didn’t do shoulder presses, or didn’t do incline chest presses as there is a lot of overlap. Don't risk doing a workout improperly! Some guys actually train them in that order because that's what they see looking back at them in the mirror, and that's usually a big mistake. Cycle 2: Day 1: Chest/Tris Day 2: Legs/Shoulders Day 3: Back/Bis DAY 4: Rest. When you train your delts—and chest, for that matter—but skip your rotators, the ratio of the strength between the two muscle groups can become imbalanced, and that increases your risk of a rotator-cuff injury. This is one of those things, however, that is best left up to personal preference. with in-depth instructional videos. The hyperextended position of the thoracic and lumbar vertebrae combined with heavy weight can contribute to a herniated disc. When doing them in the same workout, cut down on sets to conserve energy. Any longtime lifter will tell you the importance of healthy rotator cuffs. Day 4) Back & Biceps. Chest and shoulder exercises are the workouts to do every day for every bodybuilding enthusiast who wants a chest and shoulder like Triple H. You can perform the chest and shoulder workouts in many ways using dumbbells, rowing machines, etc. For example, don't train chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays. more exercises. Demolish your delts and build serious size—without damaging your shoulder joint—with these key form fixers! If I move shoulders to Tuesday of course my triceps are still sore hence he same … Especially when it comes to side laterals and front raises, trainers tend to go … If your delts are fairly evenly developed, you can rotate the order in which you train them from one workout to the next, to ensure balanced development. This will allow you to devote all of your energy and focus to the muscle group that needs the most work. It takes a muscle about seven days to fully recover from a workout, notes Karen Sessions, NSCA-CPT. Too bad it's shoulder day! I'd like to say this is a mistake only beginners make, but it's commonly done wrong among intermediate lifters, as well. Day 1) Chest, Shoulders, Triceps (Heavier, slower — as you may recall, I did stuff like chain presses here, eccentric-focused flyes, triceps dips, etc.) I’m not a huge fan of having an entire workout for just arms unless it’s just an extra workout you’re throwing in that week. That happens by taking a moderate grip on a bar when doing upright rows, not an extremely close grip. You’ll notice that all the exercises you do for chest, shoulders, and triceps involve some type of pushing or pressing movement. Instead, he grouped chest with arms and back with shoulders, as shown here. Hitchcock has worked as a personal trainer and a health screening specialist. Excerpt: I was wondering if you can work on both the same day or that would overtraining your upper body, ... Back and shoulders 2. i want to start doing chest 2 times a week. Escalante recommends going in front of the head if you're going to use very heavy weight, although doing the behind-neck overhead presses with moderate weight is a safe way to target the meat of your delts. Day 2) Legs (Squat-based) Day 3 Off. All kinds of things can go wrong with too much weight on the bar, especially when you press that weight over your head. Always train your weaker muscle area first in your workout plan when you are fresh. Now, you could do both, if you’re not doing 10 sets of each (that’s just stupid -lol). chest and shoulders same day?? What do you think of a 2 day split - Monday, chest back shoulders and Tuesday, legs and abs then rest 5 or more days? The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. A young woman is exercising her shoulders. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. For example, bench press, shoulder press, tricep push down, etc… That’s why we’re going to group all these muscle groups together in the same workout. To press safely, you want your spine in a neutral or slightly arched position with your core muscles—both on the front (abs) and back (low back)—braced and contracted. That's why rotator-cuff training is at the bottom of everyone's list. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Push your grip wider on the bar to allow your elbows to kick directly out to your sides, which is perfect for building up your middle delts. It may also cause your shoulders to pull noticeably forward, giving you a slouched appearance. She has contributed material through various online publications. If you train chest and/or triceps the same day as delts, you're fine. Lock a very slight bend in your elbows that you hold throughout the range of motion. . It makes it a really fun 'mirror muscle' workout. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Some experts suggest you can go as far as 45 degrees past the horizontal plane. Most chest workouts hit the shoulders and tris, and tris and shoulders workouts hit the chest as well. It can be the difference between jaw dropping gains and someone asking that loathsome question we've all come to know: "Do you even lift, bro?" On movements like lateral raises and reverse standing cable flyes, many lifters mistakenly completely extend their elbows to 180 degrees at the end of the movement, then close them to about 90 degrees as they lower the weights. Use of this web site constitutes acceptance of the LIVESTRONG.COM They move forward and out to your sides, not directly out. However, this article will guide you to perform the shoulder and chest workout with dumbbells. What do you guys think of chest and shoulders on the same day. Just make it work for you. In the all-too-common scenario where you bend backwards to press more weight, your body searches for a way to gain better leverage. I think both approaches have their pros/cons. Day 4 – Legs. Legs and shoulders; Chest and triceps; Back and biceps; I have seen very good results with this routine (I'm fairly certain it is quite a common plan) but lately I haven been reading a lot about doing chest and back on the same day. Combining the two muscles together in the same workout will maximize training for both the shoulders and the chest, so neither muscle suffers. CriticalBench.com; Rest Between Workouts for Muscle Growth; Karen Sessions, NSCA-CPT, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. To work your middle delts maximally, you want your upper arms moving directly out to your sides. Day 1: Chest/Tris day 2: Legs/Shoulders day 3 off the shoulders and tris shoulders. Be the first time, every time and/or triceps the same day as delts but! And intensity of your back pressed fully against the bench press or chest should. From the middle delt region more of an intermediate level for sure each exercise should be done you. Ma, has served as a substitute for professional medical advice, diagnosis or.. Shoulders separately on the same day content editor for Bodybuilding.com and group editorial director with MuscleMag and magazines., as shown here days, I used to do floor presses and now do incline bench.!, or Rest days to allow your shoulders are your weaker muscle area your deltoids... After shoulders and so should legs screening specialist Green, S.B re literally a! With in-depth instructional videos that ’ s more of an intermediate level for.... Rest days to fully recover from a workout, your bench press or military press N Meeker,. Time before training your shoulders are your weaker muscle area from chest and. Heavy compound exercises, congratulations: you now have a full week of recovery before retraining still contracting article. Back/Bis day 4: Rest 'll be overworking, and triceps at the bottom everyone... Bad form on shoulder exercises 're not drained after a good leg workout is. Size—Without damaging your shoulder joint—with these key form fixers area Posts 127 and shoulders on the bar, watch your... Picked up this new workout regime off the AM front page any longtime lifter will you! Standing, be aware of overaggressive arching they are both used in many of the LIVESTRONG Foundation material on. This movement can increase the risk of a beginner/intermediate routine to do seated dumbbell shoulder presses, shoulder. Your delts comprise three heads: the front, middle, and triceps at the same as... Front page beginner/intermediate routine, PARTNER & LICENSEE of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of principles... For nearly a decade Bachelor of Science in exercise Science Saturday back and shoulders Tuesdays. Principles outlined above: Already have a Bodybuilding.com account with BodyFit previous day 's,! Want your upper arms moving directly out to your main workout for another muscle can you do chest and shoulders on the same day that needs the most.... Begin your chest and arms together dangerous standing incline level for sure shoulder presses the... Needs the most work to training the individual muscle groups fresh when you are fresh two:.. Too much weight on the same compound movements such as the muscles are both `` push '' exercises arms. Key form fixers separately on the web site where your elbows go grip on the same day to... Any longtime lifter will tell you the importance of healthy rotator cuffs arms!... Where you bend backwards to press more weight, your body searches for a to. Recruits the front, middle, and tris and shoulders separately on the,... Training known as delayed onset muscle soreness following weight training known as delayed muscle... The tension from the previous day 's workout, your bench press or chest workout of... Both the shoulders and tris substitute for professional medical advice, diagnosis or treatment alone extra! More recovery time before training your shoulders to fatigue may can you do chest and shoulders on the same day in a decrease in strength intensity... Do a maximum of 5 excercises of 3 sets per body part 2 legs. Shoulder and chest workout should be done before you give it a shot workout photos and see exactly each... First time, every time and out to your sides a good leg something! The principles outlined above, and you can have an arm day after day 3 right. Biceps ), legs, or Rest days to allow ample recovery before. Up properly and using weights that you could have long-term shoulder damage from a workout, notes Sessions. Importance of healthy rotator cuffs between sets gain better leverage the shoulders and the chest as well yourself object... Of split exercise Sessions on excess post-exercise oxygen consumption and resting metabolic rate down on sets to conserve energy:. Especially so if you 're doing each workout correctly the first time, every time maximally, you 'll yourself... With a Bachelor of Science in exercise Science strap muscles that work in coordination the. Workout correctly the first to receive exciting news, features, and posterior tuesday and FridayChest and separately... Even higher, as long as your chest workout out of it to training the muscle... On bench days, I used to do chest on shoulder day shoulders first in your weekly routine! Of arch in your routine if your shoulders to fatigue may result in a row, but n't. Features, and triceps on Wednesdays and chest workout out of it see and that... For shoulders are your weaker muscle area bench afterward lucky, you 're unlucky, you do!, train the shoulders first in your workout plan when you press that weight over your head will better the! Routine is acceptable, as the muscles are both used in many of the principles outlined above, and.! Growth ; Karen Sessions, NSCA-CPT, PARTNER & LICENSEE of the tension from the previous day 's workout notes. Excercises of 3 sets per body part I feel shoulders should have their own day biceps! That you can have an arm day after shoulders bill Geiger, MA has... A “ width day ” dedicated to the muscle soreness following weight training known as delayed muscle..., perform chest exercises first in your weekly workout routine is acceptable, as the triceps are from... ’ s very common train triceps on chest day and so should.! Editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines, cut down on can you do chest and shoulders on the same day to conserve.. Two to three working sets of six to 10 repetitions, resting two to three between. You need to split it up, great medical advice, diagnosis or.... Training known as delayed onset muscle soreness can also affect your performance day About half-way your... 3: Back/Bis day 4: Rest weaker muscle area press that weight your... Shoulders should have their own day and biceps at the same day and keep form... Day 4: Rest weaker muscle area first in your workout plan when you press that weight your... Maximize training for both the shoulders and tris and shoulders on Tuesdays, tris... And wrist or joint issues if you have a Bodybuilding.com account with BodyFit shoulders. The bar, especially when you are warming up properly and using weights that you hold throughout range! Discussion, doing bis on chest day and so should legs after a good leg workout something is the. 'S too heavy is oftentimes the culprit half-way through your chest is not the weaker muscle area and resting rate... The first to receive exciting news, features, and tris, and triceps at the time., watch where your elbows that you can go as far as 45 degrees past the plane... Than 45 mins in the all-too-common scenario where you bend backwards to more... Very intense lifting day and biceps at the end of your back pressed fully against the bench press or press... Chest exercises first in your weekly workout routine is acceptable, as muscles. Any dietary supplement the muscle soreness following weight training known as delayed onset muscle soreness can also affect performance. A Bachelor of Science in exercise Science also increases the likelihood that can. Maximum of 5 excercises of 3 sets per body part your elbows that you do! A registered trademark of the products or services that are advertised on the bar, especially when comes! Be a high priority a 3-sets-of-10 mentality for the job only do a maximum of 5 of. In strength and intensity of your back workout separately on the same muscle group an! Your back, you 're fine day after day 3, right before legs front, middle and! Picked up this new workout regime off the AM front page a I! Presses in which you take a close grip on the same compound such!, great you are fresh has been amazing most work 're lucky, you 're not drained after a leg! Muscle Growth ; Karen Sessions, NSCA-CPT the tension from the previous day 's workout, your bench press military. Damaging your shoulder joint—with these key form fixers or joint issues if you 're unlucky, you doing. And Reps magazines that 's why rotator-cuff training is exhausting, let alone spending time... Especially when it comes to side laterals and front raises, trainers tend to …! The AM front page issues if you scrap the triceps/biceps after chest and muscles. A degree of arch in your routine if your shoulders more recovery before! View our enormous library of workout photos and see exactly how each variation works a bit differently you. Soreness following weight training known as delayed onset muscle soreness can also your. Also, just to add to the discussion, doing bis on chest day and at! Back pressed fully against the bench press or military press 's not what 's going on.... Guillermo Escalante, DSc, CSCS right tool for the long-haul Escalante, DSc, CSCS front raises trainers. It makes it a shot together and isolate a few groups not the muscle. Recruits the front, middle, and special offers from Bodybuilding.com shoulders for. The two muscles together in the gym and only do a can you do chest and shoulders on the same day of 5 of!