Upper Body Strength — Chest, Back & Arms
Focus on building muscle and strength in the chest, back, and arms with a gym-based upper body workout. Let’s challenge your muscles with compound and isolation exercises for maximum growth.
Warmup
(3)Treadmill Walk or Light Jog
Walk or jog at a brisk pace to gradually increase heart rate.
Arm Circles
Extend arms to the sides and make small to large circles, forward and backward.
Band Pull-Aparts
Hold a resistance band and pull it apart, squeezing shoulder blades.
Main Workout
(8)Barbell Bench Press
Lower bar to chest with control. Press up powerfully, driving feet into the floor.
Pull-Up (Assisted if Needed)
From a dead hang, pull chin above bar, control lowering phase.
Incline Dumbbell Press
Press weights up from an incline bench, lowering until elbows are at chest level.
Seated Cable Row
Sit upright, pull handle to abdomen, squeeze shoulder blades together.
Machine Chest Fly
Keep arms slightly bent, bring handles forward in a wide arc, squeeze chest at the top.
Lat Pulldown
Pull bar to chin level, avoid swinging, control the release.
EZ Bar Curl
Grip bar shoulder-width, curl with control, avoid swinging elbows.
Triceps Rope Pushdown
Press rope attachment down, spreading ends to thighs at the bottom.
Cooldown
(3)Standing Chest Stretch
Clasp hands behind back, gently lift arms, open chest.
Cross-Body Shoulder Stretch
Bring one arm across the body and hold with opposite hand.
Cat-Cow Stretch
Move between arching and rounding your back on hands and knees.