Upper body a — chest, back, and shoulders
11 Exercises
Intro
Required equipment
Standard
Warm-up
Mobilize the shoulders without forcing the range of motion; the movement should remain smooth and pain-free.
30 seconds
Keep your elbows straight and move only the shoulder blades to prepare for pressing movements and stabilize the shoulders. Read more Read less
Keep your elbows straight and move only the shoulder blades to prepare for pressing movements and stabilize the shoulders.
8 - 12 Repetitions
Standard
Main
Train with around two repetitions in reserve. Lower your arms to the floor under control; if your shoulder becomes uncomfortable, slightly reduce the range of motion. Read more Read less
Train with around two repetitions in reserve. Lower your arms to the floor under control; if your shoulder becomes uncomfortable, slightly reduce the range of motion.
Set
1: 6 - 10 Repetitions
Rest time : 2 minutes
Set
2: 6 - 10 Repetitions
Rest time : 2 minutes
Set
3: 6 - 10 Repetitions
Rest time : 2 minutes
Set
4: 6 - 10 Repetitions
Rest time : 1 minute
Complete the prescribed repetition range on each side. Stabilize your torso against a chair or sturdy support and avoid rotating your trunk to finish the repetition. Read more Read less
Complete the prescribed repetition range on each side. Stabilize your torso against a chair or sturdy support and avoid rotating your trunk to finish the repetition.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Set
4: 8 - 12 Repetitions
Rest time : 1 minute
Keep your core braced and stop the set before your lower back begins to arch. A neutral grip is acceptable if it feels more comfortable. Read more Read less
Keep your core braced and stop the set before your lower back begins to arch. A neutral grip is acceptable if it feels more comfortable.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 45 seconds
Lower only as far as you can while maintaining control of your shoulders and rib cage. If a resistance band can be securely anchored overhead, Band Lat Pulldown can replace this exercise to add a true vertical pulling movement. Read more Read less
Lower only as far as you can while maintaining control of your shoulders and rib cage. If a resistance band can be securely anchored overhead, Band Lat Pulldown can replace this exercise to add a true vertical pulling movement.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a load that allows you to lift without momentum. If the next available dumbbell is too heavy, keep the current load and first progress through additional repetitions and better control. Read more Read less
Use a load that allows you to lift without momentum. If the next available dumbbell is too heavy, keep the current load and first progress through additional repetitions and better control.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep your elbows close to your body and avoid swinging your torso. If the available weight increase is too large, stay with the same dumbbell until you can confidently perform the top end of the repetition range. Read more Read less
Keep your elbows close to your body and avoid swinging your torso. If the available weight increase is too large, stay with the same dumbbell until you can confidently perform the top end of the repetition range.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Standard
Main
Keep your rib cage controlled and your elbows pointing forward. If the position bothers your shoulders, replace the exercise with Dumbbell Lying Triceps Extension. When dumbbell weight increments are large, prioritize additional repetitions and better control before increasing the load. Read more Read less
Keep your rib cage controlled and your elbows pointing forward. If the position bothers your shoulders, replace the exercise with Dumbbell Lying Triceps Extension. When dumbbell weight increments are large, prioritize additional repetitions and better control before increasing the load.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Hold for around 30 seconds per side with gentle tension, without pulling on the joint.
30 seconds
Keep your shoulder down and gently move your torso forward until you feel a comfortable stretch in the chest.
30 seconds
This workout is part of a complete program.
View program