Today I have an upper body workout for you to help build strength and stability in the upper body. Complete 3-4 sets of each exercise. Reps are included under each description.
Lying on a bench ensure that you have positioned the safety bars appropriately. If you rest the barbell on the safety bar it should not be crushing your chest (this is the best way to set up your bench press when you don’t have anyone to spot you). You can also leave the clips off the bar of you need to bail out of the lift. Lying under the bar reach up and grasp the bar at a comfortable distance (typically outside of shoulder width). Lift the bar off the J hooks and position it straight over your chest. Bending at the elbows lower the bar towards your chest keeping your elbows from flaring wide out to the side. At the bottom of the movement push the barbell away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows at the top).
Complete 6-8 reps
Begin with the barbell in front of you at the level of your collar bones. Keep your core tight and avoid arching in the lower back throughout the movement. Push the barbell overhead taking it out in front of your face and finish with the barbell straight over top of your head (the barbell path will look like a slight arch around your face). Return to the start position in a controlled manner. Ensure that your core stays tight throughout this movement and that the spine stays neutral.
Complete 6-8 reps.
Lying on your back on a bench take a dumbbell in each hand with your palms facing each other. Open your arms apart keeping a slight bend in your elbow as you do so. Ensure you reach the end range of motion and then return your hands together back to their start position. Ensure that your hands move at the same pace throughout the movement.
Complete 8-12 reps.
Standing tall with your core tight and your spine neutral take a dumbbell in each hand and allow them to hang at your sides. Activating through the deltoid (shoulder), lift the weights out to the side to the level of your shoulders. Your arms should be on a slight angle to the front of your body instead of straight out to the side. Lower the dumbbells back to your side in a controlled manner.
Complete 8-12 reps.
A bar can be used and set to an appropriate height or you can use a wall, couch, chair or bench to add an incline to your pushup. Just ensure that whatever you are working with is sturdy enough that it’s not going to slide on you. Come into a plank position with your hands on the elevated surface. Bending at the elbows lower your chest towards your inclined surface while keeping the elbows tucked in slightly (don’t allow them to flare super wide to the side). At the bottom of the movement push yourself back up evenly through both hands to return to the start position. Maintain neutral spine throughout the movement and avoiding letting the hips dip or pop up.
Complete 8-12 reps.
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