1. If your chest and shoulders are weak, it is recommended to practice separately, so that you can get enough exercise and rest.

2. If your chest is good and your shoulders are weak, I suggest you practice your shoulders alone, and your chest can be combined with others (such as three heads, two heads, or even your back), because if you practice your shoulders first, the pressure on your shoulders will be too great and you will be easily injured. If you practice your chest first and then your shoulders, it is impossible for your shoulders to be fully trained under fatigue.

3. If your shoulders are good and your chest is weak, you can practice your chest first and then your shoulders.

If you are all well, it doesn't matter.

Shoulder and chest can be trained together, mainly in the upper part of pectoralis major and shoulder joint, which are the two places where the visual effect of upper body is most concentrated.

Extended data

Shoulders and chest can be trained together:

1, hay cutter bench press

This action is actually a flat bench press. The difference is that this action requires you to put the barbell down to the neck. I suggest you find a small partner to protect it. Due to this angle, the available weight will be much less than the traditional bench press, ensuring that each group repeats 15 times.

2, backhand Smith recommended

If you want to increase action, then this is it. The backhand grip allows you to stimulate the toes of the deltoid muscle more by moving your elbow forward. Don't lock the joints at the top, so as to minimize the participation of triceps.