Train Shoulders Before Chest

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    Train Shoulders Before Chest


    To those of you who train your chest and shoulder on the same day, do any of you train your shoulders before you hit your chest?

    I am asking because I am training mainly for aesthetic reasons. My chest is my genetic strong point. Even before I got serious about my training I had a huge chest that people commented on. However, I feel like my shoulders are a weaker point for me. I feel like I am thicker than I am wide (not really but you get what I mean).

    I have been considering switching up the order of exercises to hit my shoulders before chest to prioritize them. I just cant get out of my head something that an old coach had told me about NOT training shoulders before chest because then you wont be able to completely fatigue the chest because the shoulders will give out too soon.

    Now dont get me wrong, I dont expect to be able to put up the same weights for bench press if I am doing this. I am just curious if there is really anything wrong with training this way? My main questions are:

    Will I be really neglecting my chest?

    Do you think this will help to develop my shoulders more?




    Reps for all decent replies!
    Thanks guys

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    I have two upper bod days. One upper body day, I do bench press before strict press; the next, I will do strict press first.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Quote Originally Posted by kingk0ng View Post
    I have two upper bod days. One upper body day, I do bench press before strict press; the next, I will do strict press first.
    Reps!




    Any other thoughts?
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    Your coaches mentality is not training for aesthetic reasons. There will be a sacrifice in poundage, but saying you won't be able to fatigue your chest is incorrect. You already have a genetically gifted chest, so you don't need to throw that much at it.

    Switching up the order is not a bad thing. If you feel your shoulders are a weak point, then prioritize them. Sometimes people (including myself) think if they take away a little from the other parts to bring a particular area up, those other areas with wither away. Not true.

    Just be careful and conscious of your shoulder health. Don't press your brains out, just hit your shoulders from different angles.
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    CHEST DAY:

    5X5 Bench Press

    5X5 Overhead Press

    5X5 Incline Bench superset with machine "flies"

    5X5 Dumbell Flies (for shoulders - that's what I call them anyway "flies")

    5X5 Decline Press on Roc-it machine

    I try to train shoulders with the chest - kind of alternating between the two during the workout.
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    Why not just split them on different days? You can hit them both hard. Problem solved!! I hit shoulders/biceps one day and chest/triceps on another. Ain't rocket science bro.
    "Liver stress is weakness leaving the body!!"
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    Reps given to all above posters!



    Quote Originally Posted by supraseed48 View Post
    Why not just split them on different days? You can hit them both hard. Problem solved!! I hit shoulders/biceps one day and chest/triceps on another. Ain't rocket science bro.
    ^^ Yea I know its not rocket science if I were willing to split up my pushing movements. I use a push/pull/legs routine and want to keep my shoulder, chest, and tris on the same day. I like the P/P/L split because it gives me flexibility in training frequency and recovery time. I usually will train every other day, but if im feeling up to it i'll do a couple days in a row now and then. For a while I really had thought about adding shoulders to my leg day, but as it is I am so taxed by the end of my leg session I dont think I could do it.
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    I prefer to split them and let shoulders have their own day.
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    Quote Originally Posted by cmstric View Post
    I prefer to split them and let shoulders have their own day.
    I basically already responded to this idea in the post above yours.
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    I rather split chest and delts in their own days too much stress on your shoulders trust me.
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    Quote Originally Posted by sina View Post
    I rather split chest and delts in their own days too much stress on your shoulders trust me.
    Read above, I keep answering this type of comment.

    And if thats what you think why did you say to train your chest with shoulders in this thread: Anyone do this kind of split?

    Also, it is definitely NOT too much for your shoulders training chest and shoulders on the same day. If anything giving your shoulders their own day would be more stressful to them. Thats the whole idea why I want to train them on the same day to give my shoulders(and tris) more recovery time.
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    DON'T SUGGEST TRAINING SHOULDERS ON THEIR OWN DAY ANYMORE
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    Quote Originally Posted by RJW719 View Post
    DON'T SUGGEST TRAINING SHOULDERS ON THEIR OWN DAY ANYMORE
    Can you maybe train shoulders on their own day though?

    I'm in the opposite but similar situation; my shoulders are a strong point while my chest is weaker. I choose to train chest first with a heavy movement, throw some volume at shoulders, then finish of with high volume chest auxiliary stuff.

    I don't really see any decrease in shoulder strength or size this way, and I feel I adequately work chest at the same time. It's a good balance for me.
    Don't worry, man, someday I'ma be nobody too.
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    i would just hit your shoulders with a higher rep lighter weight routine then pound the chest. shoulders are getting worked with nearly every workout you do anyways,be it back, chest, arms.
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    Quote Originally Posted by schroedes View Post
    i would just hit your shoulders with a higher rep lighter weight routine then pound the chest. shoulders are getting worked with nearly every workout you do anyways,be it back, chest, arms.
    Reps!

    Thanks! I like that idea, it's something to consider
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    If definition is what ur after id say go for it. But if it's size ur gonna have to put up some weight. Think thats why everyone was going off on the split. Working the shoulders with chest or on their own is not a determiner for injury. Lifting heavy can be. Thats why it's important to warm the shoulders and rotator cuff up good and easing into the plates. See lot of guys just throwing on the weight and not preping the muscle/joints. Then bit¢h about hurt joints and bone spurs etc. That is a no go...
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    I do something similar to what HondaV65 said. I usually start with bench press then do standing overhead press next, then finish out my chest routine and then do some final stuff for shoulders.
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    Quote Originally Posted by supraseed48 View Post
    If definition is what ur after id say go for it. But if it's size ur gonna have to put up some weight. Think thats why everyone was going off on the split. Working the shoulders with chest or on their own is not a determiner for injury. Lifting heavy can be. Thats why it's important to warm the shoulders and rotator cuff up good and easing into the plates. See lot of guys just throwing on the weight and not preping the muscle/joints. Then bit¢h about hurt joints and bone spurs etc. That is a no go...
    Totally agree with this^^^
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    Quote Originally Posted by BaDgErFaN View Post
    I do something similar to what HondaV65 said. I usually start with bench press then do standing overhead press next, then finish out my chest routine and then do some final stuff for shoulders.
    Just some friendly advice, but your press progression is getting cheated that way.

    Benches will exhaust the anterior deltoids and prime movers before you perform the press. It'd work a whole lot better if you did a pull variation after bench pressing, then performed the overhead press or moderated light/heavy presses and bench presses on separate days.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    I think you can mix it up how ever you like but if it's size you want you have to use heavy weight around 8 reps. I do side And rear delt work along with shoulder press's. You already work the front delt doing everything else. Keep track of weight used and keep adding weight. Also I always do my major lifts first. Mainly you'll just have to try different workout cycles to find what works best for you. One mans trash is another mans treasure. Nawmsayin!
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    Quote Originally Posted by BaDgErFaN

    Totally agree with this^^^
    I like to hit shrugs first thing on shoulder w/o's. Does good job @ warming up shoulders b4 hittin the presses. Some light lateral raises get'r done as well...
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    Quote Originally Posted by kingk0ng View Post
    Just some friendly advice, but your press progression is getting cheated that way.

    Benches will exhaust the anterior deltoids and prime movers before you perform the press. It'd work a whole lot better if you did a pull variation after bench pressing, then performed the overhead press or moderated light/heavy presses and bench presses on separate days.
    So you suggest training shoulders on their own day? Or what training layout would you recomend?
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    If you like push/pull/legs why don't u try :
    Mon- push(chest focus)
    Tues- pull
    Wed- off
    Thursday- legs
    Fri- push(shoulder focus)
    Sat- off
    Sun- pull
    Mon- legs
    Tues- off
    Wed- repeat
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    Quote Originally Posted by schroedes View Post
    i would just hit your shoulders with a higher rep lighter weight routine then pound the chest. shoulders are getting worked with nearly every workout you do anyways,be it back, chest, arms.
    this........i started working delts with pecs on the same day just recently, your front delts are worked through your chest routine already so i would isolate rear delts with light lateral raises at the end of your routine
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