{"id":58816,"date":"2024-08-23T00:00:00","date_gmt":"2024-08-22T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30min-upper-body-strength-workout\/"},"modified":"2024-08-23T00:00:00","modified_gmt":"2024-08-22T22:00:00","slug":"30min-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30min-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 30-min\u00a0upper body strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ upper body strength workout <\/strong>\/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Equipment: Dips bar, incline chest press machine, kettlebell, lat pull-down machine, barbell & dumbbells<\/p>\n\n\n\n

<\/div>\n\n\n\n

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

You can start reaping these benefits with today’s upper body strength workout<\/strong>. It consists of 3 groups<\/strong>, each targeting different parts of your upper body, with a total of 8 exercises<\/strong> performed for 40 seconds each<\/strong>. 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<\/strong> before moving to the next, resting 30 seconds between rounds and 1 minute between groups<\/strong>.<\/p>\n\n\n\n

1st group<\/strong><\/p>\n\n\n\n

    \n
  1. Push-up<\/li>\n\n\n\n
  2. Incline chest press<\/li>\n\n\n\n
  3. Dips<\/li>\n<\/ol>\n\n\n\n

    2nd group<\/strong><\/p>\n\n\n\n

      \n
    1. Kettlebell bent over row<\/li>\n\n\n\n
    2. Lat pull-down<\/li>\n<\/ol>\n\n\n\n

      3rd group<\/strong><\/p>\n\n\n\n

        \n
      1. Barbell shoulder press<\/li>\n\n\n\n
      2. Angled arm raise<\/li>\n\n\n\n
      3. Quadruped shoulder taps<\/li>\n<\/ol>\n\n\n\n

        Let’s strengthen your upper body!<\/strong><\/p>\n\n\n\n

        \n
        \"Instagram<\/a><\/figure>\n<\/figure>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n
          \n
        • 3 groups<\/li>\n\n\n\n
        • 8 exercises total<\/li>\n\n\n\n
        • 40 seconds each<\/li>\n\n\n\n
        • 4 rounds<\/li>\n\n\n\n
        • 30 seconds rest between rounds<\/li>\n\n\n\n
        • 1-minute rest between groups<\/li>\n\n\n\n
        • 30 minutes<\/li>\n\n\n\n
        • Equipment: Dips bar, incline chest press machine, kettlebell, lat pull-down machine, barbell & dumbbells<\/li>\n<\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKOUT EXERCISE LIST<\/h2>\n\n\n\n
          <\/div>\n\n\n\n

          1st group<\/h3>\n\n\n\n

          4 rounds<\/strong><\/p>\n\n\n\n

          <\/div>\n\n\n\n

          1 – Push-up<\/h4>\n\n\n\n

          40 seconds<\/strong><\/p>\n\n\n\n

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