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11 Shoulder-Sculpting Workouts for Impressive Definition

Dive into our expert guide on the top workouts for unmatched muscle.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

The shoulder is a complex ball-and-socket joint that allows for movement in all three planes of motion sagittal, frontal, and transverse through a variety of movements that include pushing, pulling, flexion, extension, abduction, adduction, elevation, depression, and rotation. Mainly when focusing on sculpting the shoulders the deltoids are targeted. The deltoid muscles are located on the front, side, and back of the shoulder joint and it is important to train all three of these muscles and not just the one on the front of the shoulders.


ACE has sponsored research to determine which exercises are the most effective for strengthening the shoulder muscles. Here is a list of 11 shoulder sculpting exercises, and links to ACE that show you how do each one exactly right.

1. Rotational Overhead Press

ACE research shows that Rotational Overhead Press is a great exercise for targeting the front or anterior deltoids.

2. 45-Degree Incline Row

ACE research shows this is a good exercise for targeting the back or posterior deltoids.

3. Seated Rear Lateral Raise

ACE research shows this is a good exercise for targeting both the posterior and lateral or back and side of the shoulder.

4. Lateral Raise

ACE research shows this is a good exercise for targeting the lateral or side of the shoulder.

5. Front Raise

ACE research shows this is a good exercise for targeting the front of the shoulder or the anterior deltoid muscle.

6. Diagonal Raise

ACE research shows this is a good exercise for targeting the lateral and posterior or back and side of the shoulder.

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

7. Battling Ropes

ACE research has shown that the use of battling ropes is effective for targeting the shoulder muscles and the use of this equipment is also a great way to integrate the entire body.

8. Cable External Rotation

This is a good exercise for targeting the rotator cuff muscles responsible for externally rotating the shoulder.

9. Cable Internal Rotation

This is a good exercise for targeting the rotator cuff muscles responsible for internally rotating the shoulder.

10. Shoulder Stability Series

This is a good exercise for improving the mobility and stability of the shoulder joint. It is good to use as part of your warm-up or cool-down on days when targeting your shoulders.

11. Prone Shoulder Stabilization Series

This is a good exercise for strengthening the muscles on the back of the shoulder using gravity and the weight of the arms as resistance. It can help improve shoulder stability and I like to use it as part of a warm-up on shoulder day.

💪🔥Body Booster: It is important to train all three of these muscles and not just the one on the front of the shoulders.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

The shoulder is a complex ball-and-socket joint that allows for movement in all three planes of motion sagittal, frontal, and transverse through a variety of movements that include pushing, pulling, flexion, extension, abduction, adduction, elevation, depression, and rotation. Mainly when focusing on sculpting the shoulders the deltoids are targeted. The deltoid muscles are located on the front, side, and back of the shoulder joint and it is important to train all three of these muscles and not just the one on the front of the shoulders.


ACE has sponsored research to determine which exercises are the most effective for strengthening the shoulder muscles. Here is a list of 11 shoulder sculpting exercises, and links to ACE that show you how do each one exactly right.

1. Rotational Overhead Press

ACE research shows that Rotational Overhead Press is a great exercise for targeting the front or anterior deltoids.

2. 45-Degree Incline Row

ACE research shows this is a good exercise for targeting the back or posterior deltoids.

3. Seated Rear Lateral Raise

ACE research shows this is a good exercise for targeting both the posterior and lateral or back and side of the shoulder.

4. Lateral Raise

ACE research shows this is a good exercise for targeting the lateral or side of the shoulder.

5. Front Raise

ACE research shows this is a good exercise for targeting the front of the shoulder or the anterior deltoid muscle.

6. Diagonal Raise

ACE research shows this is a good exercise for targeting the lateral and posterior or back and side of the shoulder.

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

7. Battling Ropes

ACE research has shown that the use of battling ropes is effective for targeting the shoulder muscles and the use of this equipment is also a great way to integrate the entire body.

8. Cable External Rotation

This is a good exercise for targeting the rotator cuff muscles responsible for externally rotating the shoulder.

9. Cable Internal Rotation

This is a good exercise for targeting the rotator cuff muscles responsible for internally rotating the shoulder.

10. Shoulder Stability Series

This is a good exercise for improving the mobility and stability of the shoulder joint. It is good to use as part of your warm-up or cool-down on days when targeting your shoulders.

11. Prone Shoulder Stabilization Series

This is a good exercise for strengthening the muscles on the back of the shoulder using gravity and the weight of the arms as resistance. It can help improve shoulder stability and I like to use it as part of a warm-up on shoulder day.

💪🔥Body Booster: It is important to train all three of these muscles and not just the one on the front of the shoulders.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.


During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.

Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.

1. Why Strength Training is Key to a Strong Body

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Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.

Strength exercises are crucial for health for several reasons:

  1. We want to improve our muscle strength and tone to protect our joints from injury.
  2. We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
  3. Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest.

2. Here's How to Get Ready for Strength Training

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Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight.

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

3. Squats are the First Strength Training Exercise I Recommend

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One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point.

Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success.

  1. Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
  2. As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned.
  3. When you "sit back," like sitting in a chair, your body weight will shift into your heels.
  4. Keep the chest and upper body neutral or with a slight arch.
  5. Ideally, we want your quadriceps parallel to the ground, but do what is best for you now.

Now, let's talk about why squats. When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:

  1. Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2.
  2. Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age.
  3. Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.

4. Romanian Deadlifts

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The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

5. Push-ups

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The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented!

6. Shoulder to Overhead Movement

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower.

7. Bench Press

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The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press.

8. Pull-ups

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The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.

9. Dumbbell Rows

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The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back.

10. Bonus! Core Work!

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Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Common Mistakes to Avoid

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We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

  1. Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight.
  2. Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
  3. Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
  4. Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

12. Final Word From the Expert

Jen_Rulon2coachjenrulon/Instagram

I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living. In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause. And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.

💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Staying fit after 50 is essential for independence and healthy aging. “As we age, the most important aspect is foundational fitness, which establishes a strong baseline on which to build your fitness and health,” family medicine physician Christopher Cutter, MD, tells Scripps Health. “Gearing up for an event without training for it may result in injuries, from minor to severe, that will put you on the sidelines.” Fitness influencer and personal trainer Tracy Steen is an expert on workouts for the over-50s, and has lots of good advice about strength routines to help build muscle and burn fat. Here are four easy strength routines to see results in 30 days.


Knee-Friendly Full Body Compound

@tracysteen

Knee Friendly Full Body Compound Workout! If you are having knee pain, but want to get a good total body workout in, try this set! 12 reps each exercise or 45 seconds of work with 15 seconds of rest, repeat for three rounds. Workout: Dumbbell swing press Bent arm lateral raise Kickstand DL high pull Bent over row hammer curl Chest press bridge Tricep extension flutter kick Neider press tap Glute bridge Bicep serve kickback #fitover50women #menopause #compoundworkout #kneefriendlyworkout

If you don’t want to damage your joints, this full-body workout from Steen is for you.

Workout:

12 reps for each exercise or 45 seconds of work with 15 seconds of rest, and repeat for three rounds.

  • Dumbbell swing press
  • Bent arm lateral raise
  • Kickstand DL high pull
  • Bent over row hammer curl
  • Chest press bridge
  • Tricep extension flutter kick
  • Neider press tap
  • Glute bridge
  • Bicep serve kickback

Arm Workouts

@tracysteen

How I’m training arms in my 50s! Workout: 45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times. Pinwheel curl Plié pulse curl Arnold press Military pulse press Tricep chest press Tricep overhead pulse Bicep curl Partial bicep curls Tricep kickback Straight arm tricep pulse On the YouTube video, I filmed a lot more exercises, so be sure to follow me on YouTube for that full. Follow along workout! #armworkoutsforwomen #armworkout #menopause

Steen has a great arm workout using weights.

Workout:

45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times.

  • Pinwheel curl
  • Plié pulse curl
  • Arnold press
  • Military pulse press
  • Tricep chest press
  • Tricep overhead pulse
  • Bicep curl
  • Partial bicep curls
  • Tricep kickback
  • Straight arm tricep pulse

Glute Workouts

@tracysteen

Firm Booty & Thigh Workout! The weight amount that I use is listed on the screen, but always lift within your own abilities! Would you like to see this one on YouTube? Let me know when the comments! Workout: 45/15 x3 Tiptoe squat Reverse lunge Lying scissors X3 Sumo squat sweep Side lunge twist weighted squat jumps X3 Far reaching step up Single leg glute thrust Frog squat abductor X3 ##thighworkout##glutesworkout ##fitover50women

Want nice glutes? Steen has you covered.

Workout:

45/15 x3

  • Tiptoe squat
  • Reverse lunge
  • Lying scissors
  • X3
  • Sumo squat sweep
  • Side lunge twist
  • weighted squat jumps
  • X3
  • Far reaching step up
  • Single leg glute thrust
  • Frog squat abductor
  • X3

Lower Body

@tracysteen

Brutal Leg Day at home! 🦵 Build & Burn 🔥 Workout: 45 seconds work,15 seconds rest x3 1. Squat dead lift + in and out squat jumps 2. Front lunge pass + front lunge hop 3. Glute thrust + banded abductions 4. Step up + split squat hop #Menopause #FitOver50 ##MoveDaily

Strong legs are very important when over 50.

Workout:

45 seconds work,15 seconds rest x3

  • Squat deadlift + in and out squat jumps
  • Front lunge pass + front lunge hop
  • Glute thrust + banded abductions
  • Step up + split squat hop.

RELATED:Burn Belly Fat While You Sleep with This Healthy Drink

Lift Weights!

@tracysteen

Women! You have to start lifting!! #fitover50 #menopausefitness #longevity

Steen emphasizes how important lifting weights is for women over 50. “Doing regular load-bearing activity like resistance training can help stave off the loss of both bone density and muscle.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Saggy skin can happen for many reasons—age, weight loss, genetics, pregnancy and childbirth… the list goes on. While severe loose skin can be problematic to deal with, certain exercises can help form up milder loose skin, and make a difference to confidence and appearance. “As we age, the outer layer of our skin—the part we see and feel—gets thicker and drier while the inner layer thins, resulting in flakiness, wrinkling, and sagging,” Stanley Kovak, M.D., founder of Kovak Dermatology and Laser Institute in Illinois, tells Silver Sneakers. Here are 10 ways to help beat loose skin.


Regular Exercise

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Get moving! Any exercise helps improve skin appearance. “More blood flow to the area allows more oxygen and nutrients to reach the skin, which makes it easier for your body to generate new, healthy skin cells,” dermatologist Neal Schultz, MD, tells Silver Sneakers.

Squats

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Squats can help firm up thighs and buttocks. “You can find many guided leg workouts online through sites such as YouTube or look into classes at your local gym. Within a few weeks, you may find any sagging or cellulite near your thighs is much less noticeable as you begin to develop muscle and possibly lose fat,” according to LeifRogersMD.com.

Lunges

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Lunges help tighten up legs and glutes. As they help build muscle, lunges may help improve the appearance of sagging skin. “When you regularly squat, you strengthen and build the muscles, bones, tendons, and ligaments that make up our joints involved in squats,” says strength and conditioning coach Jake Boly for BarBend.

RELATED: 14 Fruits That Are Secret Weapons for Losing Weight

Bicep Curls

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Bicep curls can help firm up upper arms. “Bicep curls are a great way to build muscle tone, improve balance and prevent elbow problems,” according to ASFA. “They can also help you gain extra strength in your arms so that you can easily lift heavy objects.”

Leg Lifts

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Leg lifts help firm up the lower abs and inner thighs. Working on strengthening inner thighs, also known as adductor muscles, is extremely important for both men and women, and has many unexpected benefits,” board-certified orthopedic surgeon Dr. Steven Struhl tells NBC News.

Planks

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Planks work your deep core muscles, which help firm up the skin on top.“ The plank is one of those jack-of-all-trades exercises you can carry in your back pocket to strengthen not only your core but also your chest, arms, back, legs, and booty,” NASM-certified trainer Nicole Blades tells Prevention. “A plank with proper form can help improve your posture, too. The best part is, this dynamic move doesn’t require any equipment. It’s a total bodyweight exercise.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Mountain Climbers

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Mountain climbers are a full-body exercise that help tighten up the triceps. “Mountain climbers are a great way to work your core, particularly your hip flexors, and abdominals,” says the ASFA. “This is useful for your posture and back health and for preventing injury.”

Bicycle Crunch

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Bicycle crunches can help tone and tighten abs and obliques for that six-pack look. “Bicycle crunches are a great exercise to strengthen your abdominal muscles,” says the ASFA. “You can perform them in many different ways, and they will also help you lose weight.”

Reverse Crunch

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Reverse crunches are great for targeting lower ab muscles. “Don’t let your knees move past your hips too quickly,” certified trainer Stephanie Mansour tells TODAY. “Control the movement of your lower body and move purposefully to engage your core more effectively.

RELATED: 7 Benefits of Green Tea in Detoxifying and Fat Loss

Tricep Dips

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Tricep dips help tone and tighten shoulders and arms. No dumbbells needed! “Triceps dips are a bodyweight exercise that helps to build strength in your arms, shoulders, and chest,” Peloton instructor Tunde Oyeneyin tells Peloton’s The Output. “It calls on stabilizing muscles, which aid in supporting the upper body, which makes this a great exercise to perform not only for aesthetics but also functional purposes.”

💪🔥Body Booster: Lose weight slowly and steadily to avoid excessive loose skin.

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FACT CHECKED BY Alek Korab
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

A strong chest isn't just for showing off at the beach. "Building powerful chest muscles will improve your ability to push things, such as a grocery cart, a stroller, a car that stalled, putting your child in their crib, or even moving a sofa from one side of the room to the other," says Jennifer Rulon. A 15-time Ironman triathlete, Rulon says she "lives the life of a healthy human who loves to coach others to become the best versions of themselves."


"Another essential reason to have a powerful chest," she goes on, "is that it can genuinely improve posture. Why? While the chest muscles support many muscles, the shoulders play a huge role in keeping the body upright. Many people have switched to standing desks to improve posture instead of being concave at their desks with rolled shoulders and collapsed chests. Speaking of which," she goes on, "having a solid chest can also improve breathing."

"The chest is a very important part of the body to continue conditioning through movement, strength training, and stretching," adds long-time yogini and fitness expert Alex Sabbag. "Located inside the chest is our most vital organ, the heart. The heart is often overlooked when we talk about the chest, but given how much the heart does for us throughout our lives, it's an important part of the body to take a look at."

Here are proven workouts for building a powerful chest.

1. Bench Press

Mature,Man,In,Gym,Exercising,On,The,Bench,PressShutterstock

"A bench press is one of the best exercises for building the chest. The bench press will utilize the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles," says Rulon. Why Bench Press? "It is a compound movement that engages your chest, shoulders, and triceps, activating joints such as the shoulder, elbows, and wrists," she says. "Bench presses – incline, decline, and flat – play a pivotal role in building a comprehensive and powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger and Online Wellness Coach. "The incline bench press specifically targets the upper chest fibers for well-rounded chest development. The decline bench press works the entire chest more effectively, allowing you to lift heavier weights, which is key for muscle growth. Hot Tip: "If you don't have a bench, you can head to the floor for a press. While you are limited in the range of motion for a floor press, you are still working the chest," she says. "Regularly incorporating these exercises into your fitness routine, with a focus on proper form and adequate recovery, will lead to huge improvements in chest strength and muscle," adds Richard.

Related: #1 Weight Loss Food Mistakes You Are Making

2. Push Ups

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"Push-ups are also a fantastic exercise for the pectoral muscles and the shoulders, biceps, triceps, abs, and upper back," says Rulon. Why Push Ups? "Once again, so many muscles are being used along with the joints. With push-ups, you fully extend the core within a plank before you lower it to the ground. Remember that push-ups can be done anywhere: at home, at an office on your break, on a beach, or at a gym," she says. Hot Tip: "Some people struggle with push-ups, and many alternatives exist. You do a push-up on a wall, but if that is too easy, you can head to a bench. And build your push-ups that way. You can alternate from the floor to the bench. Can you lead to your knees for a push-up? You can, but it is a hard habit to break," she says.

3. Dumbell Chest Fly

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"Dumbbell Chest Fly will utilize the pectoral muscles, delts, biceps, and triceps just like others, but the flies can help with flexibility and coordination," says Rulon. Why Dumbbell Chest Fly? "Like the bench press and the push-ups, many muscles are utilized to build muscles during this exercise. With DB Chest Fly, this exercise will help lengthen the upper back and the shoulders for more flexibility." Hot Tip: "If you are a beginner, start with a light set of dumbbells, and increase the amount each week as you begin to build," she says.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

4. Plyometric Banded Push-Ups

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"Plyometric banded push-ups are greatly underutilized in developing a powerful chest," says Jim Richard, Certified Personal Trainer, Fitness Blogger & Online Wellness Coach at TK. Why Those? "They involve explosive movements enhanced by the resistance of bands, effectively targeting and strengthening the chest muscles. The movement activates the fast-twitch muscle fibres used in quick, powerful movements, boosting overall strength and athletic ability," he says. Hot Tip: "Adding variations like clapping push-ups or resistance bands intensify the workout, further engaging the chest, shoulders, and core muscles. This form of training builds chest muscle power," he says.

5. Single-Arm Dumbbell Bench Press

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"This isolates each side of the chest, promoting balanced development and enhancing core stability," says Chris Pruitt, CEO & Certified Trainer at WorkoutHealthy.

6. Landmine Press

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"An excellent movement for upper chest development, this is performed by pressing one end of a barbell (with a weight plate) upwards from a standing position, with the other end anchored," says Pruitt.

Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

7. Assisted Pull-Up Machine for Lower Chest

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"A novel approach to work the lower chest," says Pruitt. "Stand in front of the machine, place your hands on the knee pad, and press down by extending your arms to engage the lower chest muscles. This method offers an easier setup than traditional barbell/dumbbell decline bench presses and the same effective isolation of the lower chest." He sums up his offerings: "These exercises are some unique approaches to chest development, focusing on both the upper, mid, and lower pectorals, ensuring balanced muscle growth."

"Other chest exercises can include dumbbells, barbells, bands, and suspension training. Ensure you find what is best for you and your comfort level when preparing for chest exercises," says Rulon.

8. And Now For Some Yoga Poses, Starting With This Warmup

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"We are approaching February, a month commonly known for the heart—studies show that people actually do suffer from a broken heart—and energetically, when we are blocked, it's likely due to our heart feeling conflicted, hurt, or out of balance," says Sabbag. "In yoga, we focus on the mind, body, and soul and place a lot of emphasis on taking care of the heart, physically and energetically. Here are some easy ways you can take care of your heart while bringing additional strength and openness to the chest chamber," says Sabbag.

"Standing forward, fold with bound arms. Standing at the top of the mat in Tadasana, or Mountain pose, clasp the palms behind the low spin. Fold forward and let the knuckles drape over the back of the skull. This will warm up the shoulder area to prepare for additional heart opening and chest expanding postures."

9. Open Heart Pose (commonly known as Puppy Dog pose)

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"This posture will open up the front and back side of the heart," says Sabbag. "From Tabletop position, walk the fingers forward with the arms extended out to a big y shape until the hips are lifted up over the knees. Keep surrendering the chest down toward the earth. The forehead, chin, or chest may actually reach the ground. The back of the armpits and chest will feel expansive in this posture. Hold for 2-3 minutes."

Related: Top 10 States Obsessed With Gaining Muscle—Ranked

10. Modified Chaturanga

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"From Tabletop, shift the shoulders forward past the wrists and lower down halfway, elbows hugging the ribcage. Then press directly back up. This builds strength in both the back of the arms (triceps) and across the chest. Do 5-10, resting in Child's Pose as needed," says Sabbag.

11. Iron Cross

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"Come all the way down to your belly," says Sabbag. "Place one hand by the rib cage and extend the other arm out to a T shape. Press down on the palm next to the ribs and roll toward the extended arm. This opens up the front side of the chest and also the heart while compressing the pack of the heart and bringing some relief to the shoulder areas. Do both sides and hold for 2-3 minutes per side."

12. Heart Openers

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"More traditional heart openers like Bridge Pose, Wheel, Camel, or a standing balancing posture like Dancer Pose are incredible postures to keep the heart open and chest strong. Allowing the chest to relax and expand also offers relief to the top of the shoulders, a place where we carry so much tension. When the chest is tight, the shoulders are rounded and pulled down toward the chest. Keeping the chest open allows the shoulders to stay back and the shoulder blades to relax down the spine," says Sabbag.

Related: I Shed 99 Pounds Naturally With These 4 Changes

13. Chest Workout Mistakes to Avoid

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"One of the most common mistakes for all exercises at home or the gym is needing the correct form. If you have the incorrect form with a bench press, that could cause many issues, especially if you don't have a spotter and it went too heavy," says Rulon. "Another common mistake to avoid when doing a bench press is bouncing the bar off the chest. Many people will do this too quickly and use the quick momentum to bring the bar back up. If the goal is to get ten reps, but you can only do eight without bouncing, then stay with the 8 reps vs. improper form on the last two. The last common mistake for many is overtraining. Sure, we want a nice chest for the beach or a nice booty for an event, but you must remember that rest days are essential. Rest days are when the body can recover the mind, body, and soul."

Do you find yourself struggling to look over your shoulder while driving? Maybe you're battling with that persistent ache between your shoulder blades after a long day at work, or you can't seem to reach overhead without discomfort. These are all telltale signs of reduced thoracic mobility – a common condition that's affecting more people than ever before.

Meet Liv, a mobility expert who's transformed not only her own upper back pain but also helped her 500K YouTube subscribers discover the power of mobility-based strength training. Through her innovative 'Yoga Rebel Method,' she combines strength training and yoga to create effective, accessible solutions for everyday mobility challenges.

"You may not even realize this, but chances are you have reduced mobility in your thoracic spine," Liv explains. "That can look like stiffness in the shoulders and struggling to lift your arms overhead, or perhaps a throbbing burning pain between your shoulder blades and towards your neck after a long day at the desk."

Why These Moves Matter

"Reduced thoracic mobility has been widely studied and shown to directly correlate to increased prevalence of upper back, shoulder, and neck pain," Liv shares in her post. Instead of waiting for pain to develop, she's developed three quick, beginner-friendly exercises that can make a significant difference in just five minutes.

The Game-Changing First Move: Thoracic Pullover

"This is by far my favorite because I found it to be the most effective," Liv reveals. "It's an absolute game changer for your overhead reach and your shoulder mobility." All you need is a light weight and either a yoga block or foam roller.

RELATED: Doctor Reveals 7 Real Signs Your Body Is Actually Burning Fat

Setting Up for Success

Proper setup is crucial for this exercise. "Position the foam roller or yoga block beneath your upper back right below the point where your shoulder blades end," Liv instructs. She emphasizes keeping your "knees bent and feet on the ground so that your lower back stays in a neutral position."

Perfect Your Pullover Form

"Take your weight lengthways into both hands and reach it up towards the sky," Liv guides. The movement should be controlled and mindful. "Think of reaching the weight backwards as opposed to downward here, as if you're trying to make your arms feel as long as they possibly can."

Avoid Common Mistakes

Liv points out a crucial form tip: "Your body will naturally want your belly to press forwards to make this move easier, but unfortunately less effective." Instead, she advises to "keep a slight bit of tension in your core here to keep your lower back in neutral." Remember, "Yours does not need to look the same as mine. This just depends on your range of motion."

Advanced Pullover Options

For those looking to progress, Liv suggests using an exercise bench: "You also have the option of dropping the hips lower than the chest as the arms extend to put a greater stretch on the lats and chase some bigger mobility gains." Start with 10 repetitions, focusing on quality over quantity.

The Power of Rotation

The second exercise targets rotational mobility – a crucial movement pattern that Liv explains has surprising benefits. "Not only does this range of motion make reversing the car much easier, but training your rotational mobility is going to improve your core strength, improve your lower back health, and is likely to improve your hip mobility as well."

Master the Twist

Lying on your side with knees bent at 90 degrees, extend your weighted arm toward the ceiling. "Allow that weight to keep traveling into the twist as far as your body is capable," Liv guides. "That might be all the way to the floor or it might not. Either is fine. Everyone is different."

RELATED: She Lost 45 Pounds By Adding These 6 High-Protein Foods to Her Cart

Progress Your Rotation

For those ready for more challenge, Liv offers a progression: "If your arm quite comfortably makes it all the way to the floor and this doesn't feel too challenging for you, do this exercise with the bottom leg slid out straight. This allows the top knee to drop to the floor, creating a deeper twist in the body." Take six repetitions on each side.

The Ultimate Doorway Stretch

The final exercise, which Liv describes as "so satisfying," requires only a doorway, pole, or wall. "I love this move for how many areas it targets all at once," she shares. This comprehensive stretch brings together all elements of thoracic mobility.

Perfect Your Stretch Position

Position yourself about a forearm's distance from your chosen surface. "Take your outer leg, the one furthest away from the wall, and cross it behind the other leg, placing down onto the knife edge of the foot," Liv instructs. Then, "reach up as far as you can with the arm furthest from the wall, then reach overhead to grab the frame or simply place your fingertips onto the wall."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Maximize the Stretch

The key to this stretch is in the details: "Use the bottom hand to press the wall away from you, allowing your body to lean away from the wall into a little bit of a banana shape." Liv explains that "the top hand grips and pulls back against the frame or the pole, and then think of turning your chest up towards the ceiling to really get into that side body stretch."

Creating Lasting Change

Hold each stretch for 20-30 seconds, repeating 2-3 times per side. As Liv confirms, "In just five minutes of these moves, you can make an impactful difference to your thoracic mobility and subsequently the quality of your life and how good you feel living within your body."

Transform your upper back mobility today with these simple yet powerful exercises. As Liv's experience shows, just five minutes of focused mobility work can lead to significant improvements in how you move and feel. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.