Strength & Muscle · Upper
Upper Strength
Repeatable upper-body strength work with supported alternatives.
Preview the exercisesGoalPress, pull, shoulders, and trunk
LevelAll levels
Duration40–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
PressPullTrunk
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Set your shoulder blades gently against the floor.
- Keep your wrists stacked over your elbows.
- Pause softly when your upper arms meet the floor.
Alternatives
Coaching cues & alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues & alternatives
Coaching cues
- Pad the down knee and stay tall.
- Keep your ribs stacked as you press up and forward.
- Finish without shrugging your shoulder.
Alternatives
Coaching cues & alternatives
Coaching cues
- Set your thighs firmly under the pad.
- Pull the handle toward your upper chest.
- Let your arms lengthen without losing your torso position.
Alternatives
Coaching cues & alternatives
Coaching cues
- Stand where the band or cable has light tension.
- Press straight out without rotating.
- Breathe while holding your ribs over your pelvis.
Alternatives