Shoulders/ chest

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    Shoulders/ chest

    Anyone else on here pair chest with shoulders? My shoulders are dominant to my shoulders so I hit chest first I end it with dips and push-ups superset. By the time I get to shoulders I am gassed. Should I do shoulders first?

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    Iíve done it for the majority of my training. If shoulders are dominate and chest is lacking I would do chest first.
    what does your push day look like

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    Quote Originally Posted by Bft84 View Post

    Iíve done it for the majority of my training. If shoulders are dominate and chest is lacking I would do chest first.
    what does your push day look like
    For chest I do bb bench 4 sets last set doing 6 reps
    Db flat Flys
    3 sets last set 6 reps
    Bb incline 3 sets last set 6 reps
    Db incline Flys 3 sets last set 6 reps
    Cable Flys 4 sets last set 6-8 reps
    Then superset dips with pushup asmrap til failure
    Then I hit shoudler

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    Assuming you are hitting chest/shoulders twice a week, you could have 1 day focusing more on the chest an another day with less chest volume and more for the shoulders.

    You could also just change your split completely. There are so many options. If it is not working for you itís time to make a change.

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    What is your reasoning for 3 different fly exercises?

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    What I've found is that shoulders get in on chest day..but mainly just the fronts..which means mids and rears get less work during the week if you're doing shouldered on a different day..After a while the fronts are 2x bigger than the other two..my problem anyway..

    I do mids and rears with my chest routine..

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    Quote Originally Posted by Bft84 View Post

    Iíve done it for the majority of my training. If shoulders are dominate and chest is lacking I would do chest first.
    what does your push day look like
    But what about pre-exhausting the shoulders first..??
    I'm curious..an honest Question..because I respect your direct honestly

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    Iíve always had shoulders dominate chest as well. Early on always trained them separate days. Iíve found my physique balancing out since switching to training them on the same day. Chest first for 3-4 movements, 2 sets taken to failure on most movements/or some kind of intensifier(drop set, forced reps, etc), and then just 2 medial delt movements afterwards with 1 cable front delt variation (saving rear delts for the end of my back days)

    That being said, we all have a formula that works best for us, and us alone. Iíd suggest changing it up from what youíve done, sticking with that for a good 8-12 weeks, and reassess.
    Sometimes itís not what you think you need to do/change. Some of my best progress has come from doing way LESS volume and work and focusing on recovering more and taking more rest days.

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    I have always had the same issue with dominant shoulders and arms.

    Chest and shoulders get entirely different days.

    The only thing I incorporate on chest day is tri's (4 x 15 ropes, 3 x 10-12 dip machine, 3 x 10 DB skull crushers on floor).. then I will just give a quick pump to the shoulders side lateral DBs 2 x 25, 2 x 15, 1 x 10.

    If your chest is lagging, maybe change around the chest routine start your routine off with a pre-exhaustion with the chest machine flies, cable flies or DB flies 2 x 20, 2 x 15, 1 x 12 (make the last set the heaviest).
    Then smash your chest routine, then clean up your routine 3 x 20 cable flies (holding the stretch for 60 seconds after each set).

    You are not obligated or committed to keep your shoulder routine in with your chest man. Just make adjustments with your schedule.

    Hope he suggestions help man

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    Quote Originally Posted by 220 View Post
    What is your reasoning for 3 different fly exercises?
    Honestly don't have a reason why

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    Quote Originally Posted by zionoir626 View Post
    But what about pre-exhausting the shoulders first..??
    I'm curious..an honest Question..because I respect your direct honestly
    Honestly I think it depends on the person, how itís put together and the goal. Iíve never personally been big on prexhausting anything. I like to keep it basic and train the hell out of whatever movement Iím doing.
    I donít think most people have enough muscle to worry about overdeveloped body parts. Most people just need to get bigger all over.
    I wonít say it doesnít have its place but Iíd be willing to bet the original poster isnít there yet. Sounds like he probably needs to hire a coach to help him with his technique

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    Quote Originally Posted by radcock View Post
    Honestly don't have a reason why
    Thatís poor planning. You should have know why youíre doing each movement. Every set, rep, exercise should serve a purpose. Iíd scrap the whole routine and hire a decent coach to work with or get an app like Jordan Peters.

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    Quote Originally Posted by Bft84 View Post
    Honestly I think it depends on the person, how itís put together and the goal. Iíve never personally been big on prexhausting anything. I like to keep it basic and train the hell out of whatever movement Iím doing.
    I donít think most people have enough muscle to worry about overdeveloped body parts. Most people just need to get bigger all over.
    I wonít say it doesnít have its place but Iíd be willing to bet the original poster isnít there yet. Sounds like he probably needs to hire a coach to help him with his technique
    Some great solid advice...

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    I cannot train shoulders and chest within 2-3 days of each other.

    I pair shoulders with legs because I don’t feel (my) shoulders need as much attention. I rarely do any front delt work because they over power everything and look stupid honestly (when compared to my weak ass rear delts and chest).

    todays workout was supersets

    hamstring curls w/ cable side delts (meadows style)
    squats w/ DB shoulder press
    landmine lunges w/ cable rear delts

    finishers;
    leg ext to failure until 140 reps were reached.
    landmine Viking handle shrugs failure until 80 reps reached.

    Why not change it up a bit on your routine and see what happens?
    ďTape on a dick you twat waffleĒ - IronRage & Dale C.

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    Meadows Chest activation



    try this. This helped me a ton.

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