Workout of the week: 15-min upper-body strength workout

26th June 2023

ALL LEVELS / upper-body strength workout / 15 minutes

Equipment: Incline chest press machine, lat pull-down machine, dumbbells & dips bar

Flaunting our bodies on the beach or the park must be an international summer sport, and with summer here, we must be sure we’re ready to enjoy the warm weather and show off our hard work at the gym. If you feel you could use an extra push to feel even more confident, then you should try this workout.

It’s an upper-body strength workout that will pump your arms, shoulders, and chest. It has 4 exercises, with 10 reps and 1 minute to rest between them. Complete 3 rounds, and you’ll feel stronger in just 15 minutes.

Incline chest press
Lat pull-down
Curl to Shoulder press
Dips

Ready to feel stronger?

WORKOUT SETUP

4 exercises
10 reps
1-minute rest
3 rounds
15 minutes total
Equipment: Incline chest press machine, lat pull-down machine, dumbbells & dips bar

WORKOUT EXERCISE LIST

3 rounds

1 – INCLINE CHEST PRESS

10 reps

Lean back and press your feet actively into 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.

2 – LAT PULL-DOWN

10 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, and then pull the bar down in front of you – 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.

3 – CURL TO SHOULDER PRESS

10 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

4 – DIPS

10 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.