Shoulders: Optimal Placement in Your Workout Split

Do I do shoulders with chest or back?

The optimal placement of shoulder training within your weekly workout split depends on your individual goals, recovery capacity, and the specific emphasis you wish to place on each deltoid head. Both pairing shoulders with chest (as part of a "push" day) or integrating aspects of shoulder training with back (as part of a "pull" day) can be effective, as can dedicating a standalone day to shoulder development.

Understanding Shoulder Anatomy & Function

To make an informed decision, it's crucial to understand the anatomy of the shoulder, specifically the deltoid muscle, which comprises three distinct heads:

• Anterior Deltoid (Front): Primarily responsible for shoulder flexion (raising the arm forward) and internal rotation. Heavily recruited in pressing movements like the bench press, overhead press, and incline press.
• Lateral/Medial Deltoid (Side): Primarily responsible for shoulder abduction (raising the arm out to the side). This head is key for creating shoulder width and is activated during exercises like lateral raises.
• Posterior Deltoid (Rear): Primarily responsible for shoulder extension (pulling the arm backward) and external rotation. Heavily recruited in pulling movements like rows, face pulls, and reverse flyes.

The strategic placement of shoulder exercises hinges on minimizing overlap fatigue, maximizing recovery, and ensuring comprehensive development of all three heads.

The Case for Training Shoulders with Chest

Pairing shoulders with chest is a common approach, often seen in "Push" day splits (Chest, Shoulders, Triceps).

• Pros:
  • Synergistic Muscle Activation: The anterior deltoid is a primary mover in most chest pressing exercises (e.g., bench press, incline press). Training them together means the anterior deltoid is already warmed up and pre-fatigued, which can be advantageous for targeting the chest more intensely.
  • Efficiency: For those following a Push/Pull/Legs (PPL) split, this is a natural fit, allowing all pushing muscles to be trained on the same day.
  • Convenience: Simplifies workout planning by grouping similar movement patterns.
• Cons:
  • Anterior Deltoid Overtraining: Since the anterior deltoid is heavily involved in both chest and shoulder pressing, it can be easily overtrained if not managed carefully. Excessive volume or frequency can impede recovery and increase injury risk.
  • Lateral & Posterior Deltoid Neglect: If too much emphasis is placed on pressing, the lateral and posterior deltoids might not receive sufficient dedicated work, leading to imbalanced development.
  • Fatigue Impact: The anterior deltoid might be too fatigued from heavy chest work to effectively perform heavy overhead presses or other demanding shoulder exercises.

The Case for Training Shoulders with Back

While less common for the entire deltoid group, training the posterior deltoid with back is a highly effective strategy, often integrated into "Pull" day splits (Back, Biceps, Rear Delts).

• Pros:
  • Posterior Deltoid Synergism: The posterior deltoid is actively involved in many pulling movements, especially horizontal pulling (e.g., rows, face pulls). Training them together ensures this often-neglected head receives attention.
  • Balanced Development: Separating pressing movements (chest/anterior delts) from pulling movements (back/posterior delts) can help prevent overtraining of the anterior deltoid.
  • Improved Posture: Focusing on the posterior deltoid alongside back muscles can significantly contribute to better posture and shoulder health, counteracting the common dominance of anterior muscles.
• Cons:
  • Limited Full Shoulder Development: This approach primarily targets the posterior deltoid. The anterior and lateral deltoids would need to be trained on a separate day (e.g., with chest) or on a dedicated shoulder day.
  • Energy Demands: Back workouts are typically very demanding, involving large muscle groups. Adding a significant amount of shoulder volume might compromise the quality of your back training or vice versa.

The Case for a Dedicated Shoulder Day

Many advanced lifters and those prioritizing shoulder development opt for a standalone shoulder day.

• Pros:
  • Comprehensive Development: Allows for dedicated focus and high volume for all three heads of the deltoid (anterior, lateral, posterior) without being limited by fatigue from other muscle groups.
  • Maximized Intensity & Volume: You can program more sets and reps, and use heavier weights, for each deltoid head, potentially leading to greater hypertrophy and strength gains.
  • Reduced Overlap Fatigue: Minimizes the risk of overtraining any single deltoid head by spreading the workload across different days.
• Cons:
  • Increased Training Days: Requires an additional training day in your weekly split, which might not be feasible for everyone's schedule.
  • Potential for Systemic Fatigue: While localized fatigue is reduced, a high-volume shoulder day can still contribute to overall central nervous system fatigue if not properly balanced with recovery.

Key Considerations for Your Workout Split

When deciding where to place your shoulder training, consider the following:

• Training Frequency: How many times per week do you want to hit your deltoids? Most research suggests training a muscle group 2-3 times per week for optimal growth.
• Total Weekly Volume: Ensure you're not doing too many sets for the deltoids across the entire week, especially the anterior head.
• Recovery Capacity: Are you getting enough sleep and nutrition to recover from your workouts? Shoulders are involved in almost all upper body movements, so adequate recovery is critical.
• Individual Goals:
  • General Fitness/Beginner: Full-body workouts or upper/lower splits might be more appropriate, naturally integrating shoulder work.
  • Hypertrophy (Muscle Growth): More specialized splits (PPL, body part splits) might be preferred to allow for more volume per muscle group.
  • Strength: Focus on compound movements like overhead presses, ensuring proper form and progressive overload.
• Exercise Selection: Regardless of the split, ensure your exercise selection targets all three heads of the deltoid. Don't just do presses; include lateral raises and reverse flyes/face pulls.

Practical Recommendations and Sample Approaches

Here are a few common ways to structure your shoulder training:

1. Push/Pull/Legs (PPL) Split:

   • Push Day: Chest (compound presses), Anterior/Lateral Deltoids (overhead press, lateral raises), Triceps.
   • Pull Day: Back (rows, pull-downs), Posterior Deltoids (face pulls, reverse flyes), Biceps.
   • Rationale: This is a highly efficient and popular split that naturally integrates shoulder training based on movement patterns.

2. Upper/Lower Split:

   • Upper Body Day 1 (Push Focus): Chest, Anterior/Lateral Deltoids, Triceps, some Back/Biceps.
   • Upper Body Day 2 (Pull Focus): Back, Biceps, Posterior Deltoids, some Chest/Triceps.
   • Rationale: Allows for hitting shoulders twice a week with good recovery between sessions.

3. Body Part Split (e.g., Bro Split):

   • Chest & Triceps Day: Focus on chest, then anterior deltoid (e.g., light presses) or skip heavy shoulder work entirely.
   • Back & Biceps Day: Focus on back, then posterior deltoid.
   • Shoulder Day: Dedicated day for all three deltoid heads (overhead press, lateral raises, reverse flyes).
   • Rationale: Ideal for maximizing volume and intensity on a specific muscle group, but requires more training days.

The Importance of Progressive Overload and Recovery

Regardless of your chosen split, the principles of progressive overload and adequate recovery remain paramount. To continue seeing results, you must consistently challenge your muscles by gradually increasing the weight, reps, sets, or decreasing rest times. Equally important is allowing your muscles sufficient time to repair and grow through proper nutrition, hydration, and sleep.

Conclusion

There is no single "correct" answer to whether you should train shoulders with chest or back. Both approaches, as well as a dedicated shoulder day, can be effective depending on your program design. For most individuals, a Push/Pull/Legs (PPL) split offers a highly effective and balanced approach, naturally integrating anterior and lateral deltoids with chest on push day, and posterior deltoids with back on pull day.

Ultimately, the best strategy is the one that aligns with your fitness goals, fits your schedule, allows for proper recovery, and ensures all three heads of your deltoid receive adequate, balanced training. Experiment with different splits, pay attention to how your body responds, and adjust your program as needed.