Daily Workout: The Best Exercises for Strong Chest and Shoulders

Muscle training and weight loss exercises are good ways to stay in shape. While you can do full-body workouts, you can also work specific muscles on certain days. If you think you’re going to split the workout, be sure to include the workout on the same day. As the name suggests, this involves thrusting movements. When you push an object away from your body, certain muscles are involved. Yes, it’s the chest, shoulders and triceps that need to be strong. The only way to achieve this is to perform exercises that target these upper body muscles.

What is a day workout?

“A day workout is a workout where you focus on exercises that target the muscles that are involved in pushing movements,” shares fitness expert Abhi Singh Thakur. Chest, shoulders and triceps are the muscles that work together to perform pushing movements.

Day training is the part of strength training in which you split the workout and focus on the upper body, according to a study published in the Journal of Strength and Conditioning Research in 2017. It’s basically an upper body workout day. The workout involves pressing or stretching movements where you push the weight away from your body, such as during the bench press or shoulder press. It also includes movements where you move your body away from the object, such as push-ups.

What are the benefits of training in one day?

• Strengthens your body: Working out on push-up day is great for building upper body strength. “Exercises like the bench press, push-ups, and dips target the pectoral muscles, improving upper-body strength,” says Thakur. Overhead presses and lateral raises, on the other hand, develop strong deltoids, improving overhead strength and shoulder stability.
• Aesthetic benefits: Push-ups promote a rounded, muscular upper body by increasing the size and definition of the chest, shoulders, and triceps.
• Improves posture: The daily push-up workout targets the chest in addition to the shoulders and triceps. Strong chest muscles are essential for good posture, according to Harvard Health Publishing.
• Prevents injuries: Well-developed shoulders and chest provide stability to the shoulder joint, reducing the risk of injury during sports or lifting exercises.
• Good for the heart: Daily exercise can be good for your heart. In a study published in JAMA Network Open in 2019, physically active people who could do 40 push-ups in 30 seconds had a lower risk of cardiovascular problems compared to those who could do less than 10.

Day workout for beginners for women

1. Push-ups

• Start in a plank position with your hands under your shoulders, feet together and your body in a straight line.
• Engage your core and glutes to prevent your hips from sagging or your back arching.
• Slowly bend your elbows, keeping them at a 45-degree angle from your torso, lowering your chest to the floor.
• Stop when your chest is just above the ground or as low as you can go.
• Press the palm of your hand to return to the starting position.

2. Incline push-ups

• To perform incline push-ups, place your hands shoulder-width apart on an elevated surface such as a bench or sturdy table.
• Return to plank position, keeping a straight line from head to heels.
• Lower your chest to the elevated surface, bending your elbows.
• Push through your hands to return to the starting position.

3. Dumbbell bench press

• Lie on a bench with a dumbbell in each hand, palms facing forward.
• Hold the dumbbells above your chest, arms extended but not locked.
• Slowly lower the dumbbells to your sides away from your chest, bending your elbows at a 90-degree angle.
• Raise the dumbbells back to the starting position, squeezing your chest muscles at the top.

4. Dumbbell shoulder press

• Stand or sit on a bench with a dumbbell in each hand, palms facing forward.
• Start with dumbbells at shoulder height, elbows bent at 90 degrees.
• Press the dumbbells up until your arms are fully extended overhead.
• Slowly lower the dumbbells to the starting position.

5. Escape with dumbbells on the chest

• Lie on a bench, holding a dumbbell in each hand above your chest, palms facing each other.
• Bend your elbows slightly with your arms wide as you lower the dumbbells in an arc.
• Stop when your hands are level with your chest, then bring the dumbbells back together at your chest.

6. Dip triceps

• Sit on the edge of a sturdy bench or chair, grasp the edge with your hands, fingers pointing forward.
• Push your hips away from the bench and extend your legs in front of you.
• Bend your elbows to lower your body until your shoulders are parallel to the ground.
• Press the palm of your hand to return to the starting position.

Advanced day workout for women

1. Bench press lying down

• Lie on the bench with slightly wider shoulders around the bar.
• Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle.
• Raise the bar back up with your arms fully extended.

2. Overhead barbell press

• Stand with your feet shoulder-width apart, holding a barbell at shoulder height with your palms facing forward.
• Press the bar overhead until your arms are fully extended.
• Slowly lower the bar back to shoulder height.

3. Mining press

• Attach one end of the bar to the floor. Take the other end with both hands near your chest.
• Press the bar up and forward until the arms are fully extended.
• Lower it back to its original position.

4. A pullover with dumbbells

• Lie on a bench, holding a dumbbell in both hands.
• Start with the dumbbell above your chest, then slowly lower it over your head in an arc.
• Pull it back onto your chest, using your chest muscles.

5. Dumbbell press with one hand

• Perform a dumbbell shoulder press with one arm while the other rests.
• Alternate sides to complete the set.

6. Push-ups with a tight grip

• Place your hands close together under your chest in a diamond shape.
• Perform push-ups by lowering your body until your chest almost touches your hands.
• Push up.

“Do push day workouts 2-3 times a week, with at least one day of rest in between to allow your muscles to recover,” says the expert. Don’t overtrain as this can lead to muscle fatigue and joint pain.

Daily training is an effective way to strengthen your upper body, especially your chest, shoulders and triceps. But don’t do this upper body workout every day, as your muscles need time to recover as well. Also, do it under the supervision of your doctor.