Chest and Shoulder Gym Workout With Home Dumbbell Options

Nikkiey: What's going on, you guys? Welcome to a chest and shoulder workout. This workout, in my overall weekly rotation, is considered to be a lighter workout for myself. I'm going to take you guys along.

Right now you can see that I am doing a warm-up. I typically do barbell work, just the barbell, no weight added. I'm doing some RDLs, some rows, some upright rows, overhead presses, and then warming up with just the bar with some bench press. This is really important to get my muscles ready to rock and roll and understand what we're about to get ourselves into with this workout.

So here we are with the first exercise. This is a close grip bench press. We're going to be focusing on three sets of eight reps.

Recently I've been getting tons of questions: Why do you arch your back? Nikkiey, what does that do? What that does, you guys, is it actually allows your lower half, your legs, to be involved with the movement. You'll actually find yourself being able to push a little bit more weight when your lower half is involved in the overall lift.

That arch in the back also helps with activating your chest muscle: having your chest up, your body being able to focus on the muscle, to squeeze those muscles, to activate them, so that you are creating that mind-to-muscle connection.

All right, you guys, here we are with exercise two. This is called a Spoto press. What you'll see me doing with each of the repetitions of my sets is pausing about an inch away from my chest. That is what a Spoto press is. I'm going to be focusing on three sets of six reps with that one-inch pause above my chest for each rep.

Cool. Let's move into some shoulder exercises now. Next up, we've got three sets of 10 reps focusing on an overhead shoulder press. If you don't have this equipment at your gym, or if you're limited to home workouts right now, you could do this same exact movement with bands or with dumbbells.

All right, moving into exercises four and five. These two are considered to be a superset. We're going to be doing rope tricep extensions and high cable face pulls for three sets of 12 reps.

All right, here we are moving into the last superset of the workout, which is side lateral raises supersetted with front raises, and we're doing three sets of 15 reps for each of these exercises.

For those of you who may be new to following me on my YouTube channel or on social media, a superset is when you are doing an exercise that immediately moves into another exercise with no rest in between. So you'll see me doing 15 reps of side laterals, then moving directly into 15 reps of front raises. That's considered one set, and I'm going to be doing that for a total of three sets, 15 reps per exercise.

Awesome, you guys. Well, that concludes yet another workout with me. For those of you who are just following my channel, make sure to subscribe to it, smash the like button, and turn on the notification bell so you're notified when new workouts like this get released.

Below this video you can see that I have modified this workout. For the gym, I've written it fully out for you, and I've also given you what you could be doing at home. And if you need to watch how to do specific exercises with specific equipment, you can head back to the WarriorBabe YouTube channel, go down to the WarriorBabe exercise library, and there are tons of tutorial videos for you to learn how to do specific exercises.

Awesome. I'll catch you guys next time. Bye.