Upper Body Hypertrophy & Shoulder Resilience

Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid shoulder strain.

Sit down and pull the bar down towards your chest to work your lats and upper back.

Press dumbbells overhead while seated or standing to target the shoulder muscles.

Sit facing the reverse pec deck machine with your chest against the pad and feet flat on the floor. Grasp the handles with a slight bend in your elbows. Keep your back flat and core engaged. Pull the handles outward and backward, focusing on squeezing the rear deltoids. Avoid using momentum; perform the movement in a controlled manner. Slowly return to the starting position with control. Maintain a slight bend in the elbows throughout the movement to target the rear delts effectively.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

Perform a back extension to strengthen the lower back and glutes.

Stand upright holding a dumbbell in each hand with arms fully extended at your sides. Keep your back straight and shoulders back. Slowly elevate your shoulders as high as possible, squeezing the trapezius muscles at the top of the movement. Hold briefly, then lower your shoulders back to the starting position in a controlled manner. Maintain a neutral head position and avoid using your arms to lift the weights—focus on shoulder elevation. Breathe out as you shrug and breathe in as you lower.