I don’t know about you but as a female, there is nothing more empowering than feeling strong in the upper body. The muscles in our lower body are larger and it’s easier to move more weight, but when you feel strong in the upper body it feels like you are untouchable, like you can do anything! Check out this upper body barbell workout that will leave you feeling strong and empowered. Reps are listed beside each exercise. Try and complete 3-4 sets of each exercise.
Bench Press (6-8 Reps)
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).
Barbell Bent Over Row (6-8 Reps)
Begin taking the barbell with your palms facing away from you with a shoulder to hip width stance. Hinge at the hips leaning forward and sticking your butt out. Your spine should remain tall when you do these and there should be no rounding other than the natural curves of your spine. Begin with your arms hanging straight down from this hinged position. Start the movement by rowing your elbows back and squeezing your shoulder blades together (imagine there is a pencil between your shoulder blades and you are trying to hold it in place. Ensure your core is engaged and your spine stays tall as you row the elbows back. In a controlled manner lower the barbell back down to your start position.
Barbell Overhead Press (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.
Barbell Bicep Curl (6-8 Reps)
Take a barbell in your hands and engage your core before you start the movement. Bending at the elbow curl the barbell up towards your collar bone with your palms facing away from you. At the top of the movement, return to the start position in a controlled manner ensuring full extension of the elbows at the bottom of the movement.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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