{"id":58943,"date":"2025-02-24T00:00:00","date_gmt":"2025-02-23T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/40min-upper-body-strength-workout\/"},"modified":"2025-05-23T10:56:24","modified_gmt":"2025-05-23T08:56:24","slug":"40min-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/40min-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 40-min upper body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ upper body strength workout \/ 40 minutes&nbsp;<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, lat pull-down machine, barbell, incline chest press machine &amp; dips bar&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Have you ever wondered how much we rely on our legs? Whether walking, running or simply climbing stairs, <strong>your lower body gets much more action than your upper<\/strong> body. It&#8217;s time to give those arms, chest and shoulders the attention they deserve. After all, training this body area <strong>improves posture, boosts strength for everyday tasks, and helps prevent injury<\/strong>,<strong> <\/strong>keeping you strong and balanced from head to toe.<\/p>\n\n\n\n<p>You&#8217;ve come to the right place if you&#8217;re looking for ideas for a new <strong>upper body strength workout. This session features 5 exercises with 8 reps each<\/strong>, and Since the rep count is relatively low, you can increase your weights for an added challenge. The workout has <strong>4 rounds, with a 1-minute rest between exercises and rounds<\/strong>. It should take around <strong>40 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Curl to shoulder press<\/li>\n\n\n\n<li>Lat pull-down&nbsp;<\/li>\n\n\n\n<li>Deadlift<\/li>\n\n\n\n<li>Incline chest press<\/li>\n\n\n\n<li>Dips<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s work on a stronger upper body!\u202f<\/strong>&nbsp;<\/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&nbsp;<\/li>\n\n\n\n<li>8 reps each&nbsp;<\/li>\n\n\n\n<li>4 rounds&nbsp;<\/li>\n\n\n\n<li>1-min rest between exercises and rounds&nbsp;<\/li>\n\n\n\n<li>40 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Dumbbells, lat pull-down machine, barbell, incline chest press machine &amp; dips bar&nbsp;&nbsp;<\/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\">WORKOUT EXERCISE LIST<\/h3>\n\n\n\n<p><strong>4 rounds <\/strong>&nbsp;<\/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; CURL TO SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells with adequate weight for your fitness level.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.&nbsp;<\/li>\n\n\n\n<li>Slowly raise your forearms forward until your wrist rests above your elbow.<\/li>\n\n\n\n<li>Now, explosively lock out your arms and raise the dumbbells above your head.<\/li>\n\n\n\n<li>Hold the position for a second and return to the starting point by reversing the motion.<\/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>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, then pull the bar down before you \u2013 upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and 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; DEADLIFT<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n\n\n\n<li>Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n\n\n\n<li>Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n\n\n\n<li>At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n\n\n\n<li>To return the bar to the floor, push your butt back and lower the bar down the front of your legs, keeping your back straight.<\/li>\n\n\n\n<li>Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>\n\n\n\n<li>Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n\n\n\n<li>At the top of the lift, do not hyperextend your back.<\/li>\n\n\n\n<li>Keep the barbell close to your body to improve mechanical leverage.<\/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; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/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; DIPS<\/h3>\n\n\n\n<p><strong>8 reps<\/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: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. Time to find your next challenge here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-emom-strength-workout\/\">18-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/full-body-valentines-partner-workout\/\">Full-body Valentine\u2019s partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-zone-2-cardio-workout\/\">25-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-lower-body-superset-workout\/\">20-min lower body superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15-minutes-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\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<\/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 \/ upper body strength workout \/ 40 minutes&nbsp; Equipment: Dumbbells, lat pull-down machine, barbell, incline chest press machine&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58944,"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: 40-min upper body strength workout","_seopress_titles_desc":"Give your upper body the ultimate boost and finish February with this 40-minute upper body strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1085],"class_list":["post-58943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-upper-body-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58943","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=58943"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58943\/revisions"}],"predecessor-version":[{"id":112796,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58943\/revisions\/112796"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58944"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}