Chest & Shoulders
Pressing from every angle. Flat, incline, and overhead work to build a bigger chest and cannonball delts. Finish with lateral raises that burn.
Marcus ChenNASM-CPT
6 years of coaching with a focus on hypertrophy and body recomposition. Former rugby player who fell in love with the weight room. Designs programs that are ruthlessly efficient because he knows your time matters.
Equipment Needed
0 of 36 sets completed
Warm-Up
Strength
Heaviest dumbbells you can control for 8 clean reps. Full range of motion — dumbbells to chest, press to lockout.
Bench at 30-45 degrees. Slightly lighter than flat bench. Focus on feeling your upper chest work.
Superset A
Sit upright, no leaning back. Press straight overhead, lower to ear level.
Slight bend in elbows. Open your arms wide, feel the stretch, squeeze back together at the top.
Superset B
Light weight, strict form. Raise to shoulder height, pause for one second at the top. No swinging.
Alternating arms. Raise to eye level, lower slowly. Thumbs slightly up.
Finisher
One set to absolute failure. Chest touches the floor every rep. When you cannot do another full rep, you are done.
One heavy dumbbell, both hands. Full stretch at the bottom, squeeze at the top.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Comprehensive pressing volume for chest and shoulder growth
Incline work targets the upper chest — the area most lifters neglect
Lateral raise finisher adds shoulder width and roundness
Dumbbell-only means you can run this in any gym
Want more structured training?
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