Best Exercises for Chest & Shoulder Masculinization
If you’re anything like me, you’ve been dying to build out your upper body in order to achieve a more traditionally masculine build basically since you first started thinking of transitioning. If you're transmasc or FTM and looking to shape your chest and shoulders, you're not alone, and you’re in the right place. Whether you're pre-op, post-op, or choosing not to have surgery, working out can be a super affirming way to connect with your body. In this post, I’m sharing some of my favorite beginner-friendly moves that helped me build a stronger, more masculine upper body.
Why Focus on Chest & Shoulders?
These muscles really define how your upper body looks, and along with other exercises, training your chest and shoulders can:
Create that broader, more traditionally masculine V-shape
Pull attention away from curves around the waist or hips
Help with posture (especially if you’re binding often)
Boost your mood, confidence, and connection to your body
Quick Note Before You Start:
Always warm up first - 5 minutes of light cardio or dynamic stretches can do the trick
Go slow! Bodyweight or light weights are a great place to start
Prioritize good form over lifting heavy, your body will thank you!
And seriously, please please please don’t wear your binder while exercising. A sports bra or compression top is much safer
Exercises I Recommend
You don’t need a fancy gym to get started. These are solid moves that work great at home.
1. Push-Ups
Why I love them: Great for chest, shoulders, and arms
Start with: Wall or knee push-ups if full ones are too intense right now
Tip: Keep your core engaged and elbows at a 45° angle
2. Incline Push-Ups
Why: They hit your upper chest and shoulders a bit more
How: Hands on a bench or table makes it more doable
3. Dumbbell Chest Press
Why: Helps grow your chest muscles
How: Lie flat and press dumbbells straight up from your chest
What you need: Dumbbells and a bench or just the floor
4. Shoulder Press
Why: Helps build that shoulder width
How: Press dumbbells overhead, either seated or standing
What you need: Dumbbells
5. Lateral Raises
Why: They add shape and width to your outer shoulders
How: Raise your arms to the sides with light weights
What you need: Dumbbells
Tip: Keep it light and controlled - form over everything
6. Front Raises
Why: Strengthens the front part of your shoulders
How: Raise your arms straight in front of you with light weights slowly and with control
What you need: Dumbells
7. Plank to Push-Up (aka Up-Down Planks)
Why: Works your chest, shoulders, and core all at once
How: From a plank, push up to full push-up position one arm at a time
How Often Should You Train?
2 to 3 times a week is a solid goal
Always give yourself a day or two of rest between upper body days
Rest is part of the process - that’s when you actually build muscle!
No Equipment? No Problem
Bodyweight exercises like push-ups, planks, and dips using a sturdy chair are super effective. Resistance bands are another cheap, easy way to level up your training at home.
And Remember
Working out doesn’t have to be about looking a certain way or "passing." It’s about feeling stronger, more grounded, and more you. Start small, listen to your body, and be proud of every bit of progress!
Want More?
I’m working on a free 4-week beginner-friendly upper body plan just for transmasc folks. Subscribe to my newsletter or keep checking the blog so you don’t miss it!
