Upper-body workout - Advanced Upper-body workout - Advanced
Centr Team
30 Aug 2021
Dumbbell overhead press
Target: Shoulders, back, chest, core
Form tips:
- Set up with your forearms straight and a 90 degree bend at the elbows.
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Core and glutes engaged to avoid overloading your lower back.
Close-grip pull-up
Target: Lats, back, shoulders
Form tips:
- Avoid shrugging your shoulders up as you pull upward, to keep your neck and shoulders safe.
- A strong core and straight back will help you to control the movement.
- Chest up, glutes engaged, and squeeze your elbows in at the top of the pull-up for maximum lat engagement.
Dumbbell close grip bench press
Target: Chest, triceps, shoulders
Form tips:
- Shoulders down and pressed into the bench throughout the entire movement.
- Plant your feet on the floor underneath your knees for stability.
- Chest up, engage your core, and keep your elbows close to your sides.
- Hold and press the dumbells together above your chest.
Renegade rows
Target: Back, shoulders, chest, core
Form tips:
- Chest up and shoulders down.
- Position your hands directly below your shoulders.
- Don't cheat the move with momentum – keep your glutes and core engaged to minimise movement from your hips.
Hammer curls
Target: Biceps, chest
Form tips:
- Pace and control the movement to ensure you're using your biceps, not momentum.
- Don't cheat the range at the bottom of the curl – make sure you're getting maximum benefit from every rep.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Dumbbell kickbacks
Target: Triceps, shoulders
Form tips:
- Choose a weight that allows you to lock out your elbows on every single rep.
- Elbows should stay close to your waist.
- Aim to feel a squeeze at the back of your arm as you lock it out.
- Maintain a neutral spine throughout to reduce stress on your lower back.
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.
