Upper-body workout - Advanced Upper-body workout - Advanced
Centr Team
12 Aug 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.
Plate press
Target: Chest, triceps, shoulders, core
Form tips:
- Select a weight of plate that you can safely control through the full movement.
- Engage your core and glutes for stability.
- Chest up high and shoulders down as you press the plate forward.
Dumbbell lying tricep extension
Target: Triceps
Form tips:
- Keep your core activated throughout.
- Aim to feel the squeeze at the back of your arms on full extension.
- If you feel strain in your elbows, limit how far you extend your arms, or switch to a pronated grip with palms facing your body.
