Upper-Body Blitz

A push-based workout to shape your chest and shoulders

NOTE

Exercises 1A through to 1C are to be done consecutively (1A, 1B, 1C = 1 set) with 20 secs rest between each exercise. One set would be: 1A, rest 20 secs; 1B, rest 20 secs; 1C, rest 20 secs.

1A. YS

MUSCLES WORKED: Traps, Erector Spinae, Posterior Delt

Sets: 2-3

Reps: 6-10

Rest: 20 secs

Lie face down on a 30-degree incline bench, with your arms hanging down and thumbs up.

Begin the movement by squeezing your shoulders back and down.

Holding that position, lift your arms all the way up until they’re in a Y position.

Hold for 4-8 secs and slowly return to the start. Relax, then go again.

1B. WS

MUSCLES WORKED: Traps, Posterior Delt, Erector Spinae, Rhomboids

Sets: 2-3

Reps: 6-10

Rest: 20 secs

Lie face down on a 30-degree incline bench, with your arms hanging below.

Begin the movement by squeezing your shoulders back and down.

Holding that position, lift and bend your arms until they’re in a W position, with your palms facing the floor.

While lifting the backs of your hands towards the ceiling, straighten your arms out ahead of you.

Hold for 2-4 secs, then slowly return to the W position. Squeeze your shoulder blades together, keep the tension and go into the next rep.

1C. TS

MUSCLES WORKED: Traps, Posterior Delt, Erector Spinae, Rhomboids Sets: 2-3 Reps: 6-10 Rest: 20 secs

Grab a pair of light dumbbells and lie face down on a 30-degree incline bench with your arms hanging down.

Begin the movement by bending your arms 90 degrees and squeezing your shoulders back and down.