Today I’m sharing an upper body workout that will leave your arms, shoulders, chest and back feeling strong and powerful. Give this workout a try to increase your strength through your entire upper body. Complete 3-4 sets of each exercise before moving onto the next exercise. Reps are listed beside 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.
Incline Pushups (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.
Banded Lat Pulldowns (8-12 Reps)
Anchoring the band securing above your head come to a seated position with the bar in your hand and the band wrapped around the middle of the bar (if you don’t have a bar here and sort of sturdy broom handle or dowel can work here, just make sure it’s pretty sturdy). Seated on the floor (or on a bench/chair) pull the band down towards your collar bone keeping your shoulders away from your ears and squeezing in the lat muscles. At the end range of motion ensure that you return to the start position in a controlled manner.
Chest Fly (8-10 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.
Reverse Fly (8-12 Reps)
Begin with your feet hip to shoulder width apart with a dumbbell in each hand. Start by bending forward at the hips keeping your spine neutral and your core tight. With a slight bend in the elbows open the dumbbells out to the side squeezing the shoulder blades together at that top of the movement. Lower the dumbbells back to your start position in a controlled manner.
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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