Upper-body workout - Intermediate Upper-body workout - Intermediate
Centr Team
22 Sep 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 dumbbells 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.
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.
Incline cable flys
Target: Chest, shoulders, back
Form tips:
- Start with a lighter weight and focus on nailing good form.
- Shoulders down and core engaged.
- Don't fully extend your arms – keep your elbows fixed at an angle.
- As you release, don't allow your arms to travel too far behind your back.
