Chest and Shoulder Press

Foundational Chest and Shoulder Press Exercises rule for building powerful Chest, Shoulder, and Triceps muscles. Aside from the many Pushing Exercises from which to choose, it's important to mix Bodyweight Exercises, Free Weight Exercises, and Cable Machine Workouts on occasion. To keep the body guessing and adapting for best results and never boring workouts. An example of a Chest Day Workout could look like this. Begin with a set or two of push-ups to failure while chasing an all-time high for the pecs warm up. Follow with a standing Cable Chest Press attack with Roman Rings in hand. For 3-5 sets of 15-12-10-8-6 reps with increasing weight for each set. Finish the Pec Workout by attacking Chest Dips workouts with an EZ Dip style Weight Lifting Belt. For 3-4 sets of escalating weight and 15,12,10,8 repetitions respectively. The same sets/rep's parameters could be applied to Dual Cable Bar Upright Shoulder Rows. Followed by Dual Cable Bar Overhead Press and finished with Single Gym Ring Lateral Delt Raise.

 For safety's sake be advised that Chest and Shoulder Presses often damage this the most mobile of joint structures. So, take care to always warm up Chest and Shoulder muscles prior to 'pressing' for gains. A good preventative measure is to perform some rear delt or internal, external rotation work. Prior to pressing with the heaviest of sets against the Anterior Deltoids. As well keep in mind that excessive Chest Dips, Pec Dips range of motion is counterproductive and can destroy shoulder joints. So, keep them in the safe work zone of maximum 90-degree angle of elbow bend. Same holds true for shoulder and chest presses. So reverse direction and drive upward when upper arms are parallel with floor. Lastly speed kills. Always keep movements under the speed limit. With controlled Presses that protect the shoulder joint from unnecessary ballistic shock and tears. It's much better to make the most of lesser weights by slowing reps. And stopping just short of straight arm joint lock outs. Which serves to increase the adaptive response mechanism by increasing the effective exercise 'time under tension'.