Upper-Body Blitz

A push-based workout to shape your chest and shoulders

- 

NOTE

Exercises 1A through to 1C are to be done consecutively (1A, 1B, 1C = 1 set) with 20 secs rest between each exercise. One set would be: 1A, rest 20 secs; 1B, rest 20 secs; 1C, rest 20 secs.

1A. YS

MUSCLES WORKED: Traps, Erector Spinae, Posterior Delt

Sets: 2-3

Reps: 6-10

Rest: 20 secs

Lie face down on a 30-degree incline bench, with your arms hanging down and thumbs up.

Begin the movement by squeezing your shoulders back and down.

Holding that position, lift your arms all the way up until they’re in a Y position.

Hold for 4-8 secs and slowly return to the start. Relax, then go again.

1B. WS

MUSCLES WORKED: Traps, Posterior Delt, Erector Spinae, Rhomboids

Sets: 2-3

Reps: 6-10

Rest: 20 secs

Lie face down on a 30-degree incline bench, with your arms hanging below.

Begin the movement by squeezing your shoulders back and down.

Holding that position, lift and bend your arms until they’re in a W position, with your palms facing the floor.