Workout of the week: 30-min upper body strength workout

26th May 2025

upper body strength workout | entraînement-de-force-du-haut-du-corps

ALL LEVELS / upper body strength workout / 30 minutes

Equipment: Barbell, incline chest press machine, lat pull-down machine & dumbbells

When people first join a gym, a developed upper body is often one of the most common goals. Whether it’s building strength, toning muscles, or just looking more defined, upper body workouts are key to achieving those goals.

This 30-minute upper body strength workout will do just that. It includes 4 exercises, each performed for 8 reps, with 4 rounds total. You’ll rest for 1 minute between exercises and rounds, making this a quick but effective workout to target all your upper body muscles.

Barbell shoulder press
Incline chest press
Lat pull-down
Deadlift to row

Let’s improve your upper body strength!

WORKOUT SETUP

4 exercises
8 reps each
4 rounds
1-min rest between exercises and rounds
30 minutes total
Equipment: Barbell, incline chest press machine, lat pull-down machine & dumbbells

WORKOUT EXERCISE LIST

4 rounds

1 – BARBELL SHOULDER PRESS

8 reps

Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.
Exhale as you push the barbell straight upward.
At the top of the movement, shrug your shoulders to raise the barbell even higher.
Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Do not lock your elbows out; use a grip wider than shoulder width.
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.
Your head should be facing forward, not looking up.
Keep your elbows a little forward, not directly out to the sides, and your wrists directly above your elbows.

2 – INCLINE CHEST PRESS

8 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

3 – LAT PULL-DOWN

8 reps

Adjust the pad on your legs to reduce the movement.
Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
Engage your shoulder blades, then pull the bar down to your upper chest level.
Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
Slowly return up and repeat.

4 – DEADLIFT TO ROW

8 reps

Standing up proud, hold two dumbbells in each arm.
Now, bend forward until your upper body is slightly parallel to the ground. Your back should remain under tension/straight throughout the motion.
Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.
Raise your upper body back up with your arms returned to the lower position.