Chest and Shoulder Strengtheners

 

TOTAL WORKOUT TIME: 35 minutes
These exercises will help increase the strength of muscles in your chest and shoulders, the ones you use when pushing a piece of furniture or lifting a heavy item onto a high shelf. Over time, in combination with a regular cardio routine and healthy diet, this workout - which is suitable even for beginners - may also help those muscles appear more defined.

For a full workout (about 35 minutes), repeat this series of exercises twice. Or do the series just once if you are limited on time.

Before you begin, march in place for a minute or two, then stretch by leaning forward to touch your toes, or by bending and straightening your knees a few times. Stretch for a few minutes afterwards, too.


Exercise 1:

Push-Ups on Knees

Lie face down on a mat. Keep your knees together and walk your hands out until they are directly under your shoulders. Keeping your back straight and knees on the ground, press your chest off the ground, exhaling as you go. Inhale as you lower your body back down to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 1

Push Ups on Knees

Exercise 2:

Medicine Ball Push-Ups

Kneel down and place a medicine ball on the floor beneath both hands. Keeping your back straight, press up with your arms to lift up your chest, exhaling as you go. Inhale as you lower your body back down.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 2

Medicine Ball Push Up

Exercise 3:

Push-Up Plank

Kneel on a mat and walk your hands out until they are directly underneath your shoulders. Rise up onto your toes and hands while keeping your body straight in a plank position. Hold for 30 seconds, breathing normally (do not hold your breath).
Repetitions Sets Rest Between Sets
1 3 30 seconds

  • Exercise 3

Push Up Plank

Exercise 4:

Overhead Dumbbell Presses

Sit in a chair with your feet planted firmly on the floor. Hold a dumbbell in each hand, just above your thighs. (Not sure what weight to use? Read our guide to choosing the right weight for you.) Raise the dumbbells to shoulder level and slowly press them overhead, exhaling as you go. Inhale as you lower your arms back to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 4

Overhead Dumbbell Presses

Exercise 5:

Dumbbell Front Raises

Sit in a chair with your feet planted firmly on the floor. Hold a dumbbell in each hand, just above your thighs. Exhale while bringing your elbows out to the side, keeping the weights level with your elbows throughout the motion. Inhale as you lower your arms back to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 5

Dumbbell Front Raises

Exercise 6:

Seated Dumbbell Lateral Raises

Sit in a chair with your feet planted firmly on the floor. Hold a dumbbell in each hand, just above your thighs. Exhale while bringing your elbows out to the side, keeping the weights level with your elbows throughout the motion. Inhale as you lower your arms back to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 6

Seated Dumbbell Lateral Raises

Before you start

  1. Talk with your doctor before beginning any exercise program. Do not exercise if you have physical problems that might influence your ability to become more active. Stop exercising and call your doctor if you feel dizzy, nauseated, short of breath, or if you feel pain in your chest. If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision. Read our comprehensive safety tip



 

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