Are you ready to feel strong and powerful? Check out this upper body workout. You will need access to a barbell and dumbbells for this one, although the barbell can always be subbed out for dumbbells if need be. Complete 3-4 sets of each exercise before moving on to the next 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.
Dumbbell Overhead Press (8-10 Reps)
Taking a dumbbell in each hand, bring them up to your shoulders and take a seat on an upright bench with your back resting against the back. Keeping your core engaged so you avoid arching in your lower back (your back should remain neutral against the bench) press the dumbbells straight up over your head so that they meet at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
Dumbbell Hammer Curl (8-12 Reps)
Take a dumbbell in each hand and engage your core before you start the movement. With your palms facing inwards or each other bend at the elbow and curl the dumbbells up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Dumbbell Skull Crusher (8-12 Reps)
Laying on your back on a bench begin with either a single dumbbell held at the ends or two dumbbells (on in each hand) straight up over your chest. Bending at the elbow bring the single dumbbell to your forehead, or the two dumbbells to either side of your head keeping your upper arm stationary. Aim to achieve at least a 90 degree bend in your elbow (or go to your end range of motion) and then return to your start position by extending through the elbow.
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