A comprehensive upper body workout targeting chest, back, shoulders, biceps, and triceps for strength gains.

Barbell Flat Bench Press

AI-generated exercise: barbell bent-over row

barbell bent-over row

Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms). Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint. Press until your elbows are extended and push your head forward slightly. Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

Barbell Overhead Press

Chin-Up

AI-generated exercise: dumbbell incline press

dumbbell incline press

Use a rope attachment. The cable should be set all the way to the bottom of the machine. Face away from the cable machine. Stagger your stance so you have a better base of support. Use a neutral grip thumb facing up pinky-facing down). Flex at the elbow and extend.

Cable Rope Hammer Curl

The cable should be set all the way at the top of the machine. Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.

Cable Rope Pushdown

Stand up straight with dumbbells at either side, palms facing your hips. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion. Slowly return your arms down to starting position.

upper body strength session

upper body strength session

movements

jacob simoneau