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Upper Body Weight Training

49 min
 · 
8 exercises
Now we're going to transfer that work to the upper body for today! Let's work on your push-up power, along with all those other upper-body muscles. Remember, pay special attention to the weight loads for all P.O. exercises.  
Medicine Ball Floor Press
2 sets
20 reps
30 sec rest
Activate those upper body muscles with these. Don't go too heavy!
1:00 rest
Medicine Ball Side Slams
2 sets
12 reps
30 sec rest
Be sure to go side to side. Don't go too mental just yet!
1:00 rest
Knee Push-ups
3 sets
10 reps
60 sec rest
Focus on lowering yourself for 3 seconds and then explosively pushing yourself back up as fast as possible.
1:00 rest
Inverted Rows
3 sets
12 reps
60 sec rest
The lower the bar, the more difficult this is. Challenge yourself!
1:00 rest
Dumbbell Flat Bench Press
4 sets
10 reps
90 sec rest
P.O. - Keep notes of what you're working with here!
1:00 rest
Standing Two-Armed Bent Over Dumbbell Rows
4 sets
10 reps
90 sec rest
P.O. - You're almost there! Be sure to pull the weights in close to your body!
1:00 rest
Dumbbell Overhead Shoulder Press
4 sets
10 reps
90 sec rest
P.O. - Our final heavy exercise of the day. Take care here!
1:00 rest
Plank
3 sets
30 secs
30 sec rest
Hold this as straight as you can!
Upper Body Weight Training
49 min
 · 
8 exercises
Now we're going to transfer that work to the upper body for today! Let's work on your push-up power, along with all those other upper-body muscles. Remember, pay special attention to the weight loads for all P.O. exercises.  
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Medicine Ball Floor Press
2 sets
20 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Activate those upper body muscles with these. Don't go too heavy!
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Laying flat on the floor with your legs bent and knees pointing upwards, hold the medicine ball on your chest with your hands at either side.  
  2. Using an explosive press, drive the medicine ball up and away from your chest.
  3. Allow the ball to leave your hands but be ready to catch it again on its descent.
  4. Catch the ball and lower it back to your chest to repeat.

 

Take extra care with this motion! Practice with a very light ball to get the rhythm.

Primary muscle group(s):
Abs, Chest
Secondary:
Biceps, Shoulders, Triceps
  • Stand up straight, facing a wall or a partner. Make sure there is approximately 5 feet of space between you.
  • Holding a medicine ball with both hands, bring it up to your chest level.
  • Focusing the tension in your chest, explosively toss the ball straight and forward against the wall or have your partner catch it.
  • Catch the ball as it bounces back and repeat the movement in rapid succession.
Rest
0:00
next up
Medicine Ball Side Slams
Next
Medicine Ball Side Slams
2 sets
12 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Be sure to go side to side. Don't go too mental just yet!
Primary muscle group(s):
Abs, Middle Back / Lats, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps, Upper Back & Lower Traps
  1. Stand with your feet slightly wider than shoulder width apart and hold the medicine ball just below your chest.
  2. Lift the ball high above your head, taking care to maintain a firm hold.  
  3. Bring the ball down to a slam on the right side of your body.
  4. Squat to pick up the ball, being sure to bend your legs, and bring it back to the starting position.
  5. Repeat the movement on the opposite side.
Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
  • With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
  • Begin by raising the medicine ball upward above your head with both hands.
  • Keeping your elbows bent, forcefully throw the ball at the ground.
  • Catch the ball as it bounces back up, and bring it back up above your head.
  • Repeat this slam and catch movement.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
  1. Lie with your upper back perpendicular on a bench.
  2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
  3. Grasp a dumbbell between your hands under the inner plate, palms facing up.
  4. Position the weight over your chest with your elbows slightly bent.
  5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
  6. To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

Rest
0:00
next up
Knee Push-ups
Next
Knee Push-ups
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Focus on lowering yourself for 3 seconds and then explosively pushing yourself back up as fast as possible.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Rest
0:00
next up
Inverted Rows
Next
Inverted Rows
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
The lower the bar, the more difficult this is. Challenge yourself!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Set the bar to your waist height.
  2. Lie on your back under the bar.
  3. Reach up and grip the bar with an overhand grip with both hands.
  4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
  5. Hold and squeeze your arm and back muscles.
  6. Lower yourself back to the start position in a controlled motion.
  7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
  2. Bend forward at your waist and grip the barbell with an overhand grip.
  3. Keep your back straight and nearly parallel to the floor.
  4. Keep your head and neck straight. This is the start position.
  5. Without moving your torso, exhale and lift the barbell up towards you.
  6. Keep your elbows close in to your bodyand use your forearms to support the weight.
  7. At the top of the movement, hold for a count of one and sqyeeze your back muscles.
  8. Return to the start position inhaling as you do so.

If you suffer from lower back problems, this exercise is not recommended. Always keep your back straight throughout this exercise. This exercise can be performed using an underhand grip to engage the triceps also.

Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps, Shoulders
  1. Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
  2. Lean back, letting the straps hold your weight. Your arms should be straight.
  3. Pull yourself up with your back, maintaining a tight core.
  4. Squeeze the back muscles and slowly lower yourself. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Rest
0:00
next up
Dumbbell Flat Bench Press
Next
Dumbbell Flat Bench Press
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. - Keep notes of what you're working with here!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
  2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
  3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
  4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
  5. Continue until all reps are completed and then re-rack the barbell.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Sit on the seat with your upper chest just above the horizontal handles.
  2. Push the foot lever until you are able to grasp the lever.
  3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
  4. Release the foot lever and press the hand lever out until your arms are fully extended.
  5. Return the weight until your chest muscles are slightly stretched.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
  2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Rest
0:00
next up
Standing Two-Armed Bent Over Dumbbell Rows
Next
Standing Two-Armed Bent Over Dumbbell Rows
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. - You're almost there! Be sure to pull the weights in close to your body!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Rest
0:00
next up
Dumbbell Overhead Shoulder Press
Next
Dumbbell Overhead Shoulder Press
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. - Our final heavy exercise of the day. Take care here!
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
  1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
  2. Place the dumbbells on top of your thighs with your palms facing down.
  3. Raise the dumbbells to your shoulders.
  4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
  5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
  6. Pause for a count of one.
  7. Slowly return to the start position inhaling as you do so.
  8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the water bottles to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
  3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Rest
0:00
next up
Plank
Next
Plank
3 sets
30 secs
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hold this as straight as you can!
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
  2. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
  3. Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
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