Upper-body workout - Advanced Upper-body workout - Advanced
Centr Team
28 Jul 2021
Cable military press
Target: Shoulders, traps, upper and mid-back, core.
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Engage your core and glutes to prevent arching of your lower back.
Wide grip pull-up
Target: Lats, shoulders, back
Form tips:
- Keep your head and eyes up, and picture pulling your chest up to the bar.
- Shoulders should stay down throughout to ensure your lats are working.
- Squeeze your elbows in at the top of the movement for maximum lat engagement.
- Keep your glutes and core engaged for stability.
Barbell close-grip bench press
Target: Triceps, chest, shoulders
Form tips:
- Grip the bar in line with your shoulders – anything narrower may cause excessive internal rotation of your shoulders.
- Plant your feet underneath your knees, with knees pointing outward, to engage glutes and stabilize your body.
- Chest up and focus on pressing through your palms to ensure you're working the right muscles.
- Engage your core to support your lower back.
- If you're a beginner, close your fists when gripping the bar.
Single-arm cable rows
Target: Mid back, shoulders
Form tips:
- Select a weight that allows you to maintain control throughout.
- Shoulders down so your traps don't take over.
- Keep your head and spine neutral throughout the movement.
Cable bicep curls
Target: Biceps
Form tips:
- Focus on controlling the downward phase of the curl – this will ensure you're working your biceps harder and not relying on momentum from the cable.
- Don't rest your arms at the top or bottom of the curl, keep moving to maintain tension in your biceps.
Rope tricep pushdown
Target: Triceps
Form tips:
- Activate your core and avoid slouching so you don't compensate with the wrong muscles.
- Focus on feeling the squeeze at the back of your arms as they lock out.
- Turn your hands out slightly at the bottom of the pushdown for increased muscle contraction.
- If you experience any wrist or elbow pain, adjust your grip on the rope.
Cable crossover
Target: Chest, shoulders
Form tips:
- If you feel a strain through the front of your shoulders, limit how far forward you pull the cables.
- No resting at either end of the move – aim to keep constant tension on your muscles.
Reverse grip tricep pushdowns
Target: Triceps
Form tips:
- Chest up and elbows tucked in close to your torso.
- Activate your core and avoid slouching so you're not compensating with the wrong muscles.
- Focus on feeling a squeeze at the back of your arms as they lock out.
