{"id":58915,"date":"2025-01-13T00:00:00","date_gmt":"2025-01-12T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20min-upper-body-strength-workout\/"},"modified":"2025-05-23T11:08:27","modified_gmt":"2025-05-23T09:08:27","slug":"20min-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20min-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 20-min upper body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ upper body strength workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Lat pull-down machine, barbell, dips bar &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>With the holiday season behind us, it&#8217;s easy to think about all those sweets, drinks, and cosy nights on the couch. <strong>But January is here, and if we want to enjoy next year&#8217;s holiday treats guilt-free, the work starts now.<\/strong> Before you dive into marathon training or start a whole diet based on kale smoothies, <strong>let&#8217;s begin the new year by building strength in your upper body.<\/strong><\/p>\n\n\n\n<p>This <strong>upper body strength workout<\/strong> consists of <strong>5 exercises<\/strong> to perform for <strong>40 seconds each<\/strong>, with <strong>20 seconds of rest<\/strong> between exercises. You&#8217;ll complete <strong>4 rounds<\/strong> back-to-back, with no additional breaks\u2014those 20 seconds between moves are all you need. In total, the workout takes just <strong>20 minutes<\/strong> to complete.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Push-up<\/li>\n\n\n\n<li>Lat pull-down<\/li>\n\n\n\n<li>Barbell shoulder press<\/li>\n\n\n\n<li>Dips<\/li>\n\n\n\n<li>Up and down planks<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s do this!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>40 seconds on, 20 seconds off<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>20 minutes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; PUSH-UP<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&nbsp;Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>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<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the bench facing the hands and use a setting that lets your thighs or knees push against the cushion for stability.<\/li>\n\n\n\n<li>Grab the handles in your preferred grip.<\/li>\n\n\n\n<li>Extend your arms and upper body to increase the range of motion.<\/li>\n\n\n\n<li>When pulling down, lean a bit back. Think of leading the movement through your elbows.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; BARBELL SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.<\/li>\n\n\n\n<li>Exhale as you push the barbell straight upward.<\/li>\n\n\n\n<li>At the top of the movement, shrug your shoulders to raise the barbell even higher.<\/li>\n\n\n\n<li>Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.<\/li>\n\n\n\n<li>Do not lock your elbows out, and use a grip that is a little wider than shoulder-width.<\/li>\n\n\n\n<li>To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backward as the bar descends.<\/li>\n\n\n\n<li>Your head should be facing forward, not looking up.&nbsp;<\/li>\n\n\n\n<li>Keep your elbows a little forward, not directly out to the sides.<\/li>\n\n\n\n<li>Keep your wrists directly above your elbows.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DIPS<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n<li>Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n<li>Keep your elbows at your side, and lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n<li>Bring yourself back up without locking your elbows.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; UP AND DOWN PLANKS<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin in a plank position, with your hands under your shoulders and your body in a straight line from head to heels. Engage your core.&nbsp;<\/li>\n\n\n\n<li>One arm at a time, lower yourself onto your forearms, keeping your elbows beneath the shoulders.&nbsp;<\/li>\n\n\n\n<li>Hold for a moment in the forearm plank position.&nbsp;<\/li>\n\n\n\n<li>Push yourself back up, with the same arm you started the descent, one arm at a time until you\u2019re in the starting position.&nbsp;<\/li>\n\n\n\n<li>Repeat changing arms.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">That&#8217;s it for this upper body strength workout. Find your next challenge here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/new-years-strength-workout\/\">20-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-minute-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/16-min-emom-christmas-workout\/\">16-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-lower-body-strength-workout\/\">25-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30minfullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-amrap-upper-body-workout\/\">12-min AMRAP upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15min-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-lowerbody-strength-and-conditioning-workout\/\">12-min lower-body strength and conditioning workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30min-emom-fullbody-workout\/\">30-min EMOM full-body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=en&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png\" alt=\"evo at trial cta 1day blog male\" class=\"wp-image-114637\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ upper body strength workout \/ 20 minutes Equipment: Lat pull-down machine, barbell, dips bar &amp; gym mat With&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58916,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min upper body strength workout | EVO Fitness","_seopress_titles_desc":"With the holidays behind us, it\u2019s time to shift focus. Start the new year strong with this upper body strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,326,935,936],"class_list":["post-58915","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-upper-body-strength","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58915","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58915"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58915\/revisions"}],"predecessor-version":[{"id":112830,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58915\/revisions\/112830"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58916"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58915"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58915"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58915"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}