Workout of the week: 30-min upper body strength workout

23rd August 2024

ALL LEVELS / upper body strength workout / 30 minutes

Equipment: Equipment: Dips bar, incline chest press machine, kettlebell, lat pull-down machine, barbell & dumbbells

Sculpted arms, chest, and shoulders are the ultimate goal for many gym enthusiasts, but the benefits of a stronger upper body go far beyond aesthetics. This type of training improves posture, boosts fitness performance, and speeds up metabolism. More importantly and from an overall perspective, strength workouts make daily tasks easier and enhance overall well-being.

You can start reaping these benefits with today’s upper body strength workout. It consists of 3 groups, each targeting different parts of your upper body, with a total of 8 exercises performed for 40 seconds each. The first group has 3 chest exercises, the second group has 2 back exercises (one unilateral), and the third 3 shoulder exercises. Complete 4 rounds of each group before moving to the next, resting 30 seconds between rounds and 1 minute between groups.

1st group

Push-up
Incline chest press
Dips

2nd group

Kettlebell bent over row
Lat pull-down

3rd group

Barbell shoulder press
Angled arm raise
Quadruped shoulder taps

Let’s strengthen your upper body!

WORKOUT SETUP

3 groups
8 exercises total
40 seconds each
4 rounds
30 seconds rest between rounds
1-minute rest between groups
30 minutes
Equipment: Dips bar, incline chest press machine, kettlebell, lat pull-down machine, barbell & dumbbells

WORKOUT EXERCISE LIST

1st group

4 rounds

1 – Push-up

40 seconds

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Repeat.

2 – Incline chest press

40 seconds

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

3 – Dips

40 seconds

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

2nd group

4 rounds

1 – Kettlebell bent over row

40 seconds on each arm

Lean forward at a 45-degree angle.
Keep the weight on your heels and bend your knees.
Keep your back flat from shoulder to hips.
With the kettlebell on your right arm, row the kettlebell up towards your hip.
Squeeze your shoulder blades together.
Control the movement and bring the kettlebell down.
Repeat and change arms.

2 – Lat pull-down

40 seconds

Adjust the pad on your legs to reduce the movement.
Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
Engage your shoulder blades, and then pull the bar down in front of you – upper chest level.
Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
Slowly return up and repeat.

3rd group

4 rounds

1 – Barbell shoulder press

40 seconds

Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Do not lock your elbows out, and use a grip that is a little wider than shoulder-width.
To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backwards as the bar descends.
Your head should be facing forward, not looking up.
Keep your elbows a little forward, not directly out to the sides.
Keep your wrists directly above your elbows.

2 – Angled arm raise

40 seconds

Set up a workout bench at a 45-degree angle.
Grab two appropriately weighted dumbbells. This movement usually demands lighter weights.
Start the exercise by lying face down with your arms slightly bent on each side of the bench.
Now lift your arms in a round motion as indicated in the instructional video.
Hold the top position for a moment and slowly return your arms to your sides.

3 – Quadruped shoulder taps

40 seconds

Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
Maintain your head in a neutral position.
Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.
Repeat the movement, but now with the other hand.
Repeat.