{"id":44407,"date":"2023-08-21T03:00:00","date_gmt":"2023-08-21T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-upper-body-workout\/"},"modified":"2025-05-16T12:12:43","modified_gmt":"2025-05-16T10:12:43","slug":"20-min-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-upper-body-workout\/","title":{"rendered":"Workout of the week: 20-min upper body workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ upper body workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Incline chest press machine, dumbbells, dips bar &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upper body workout enthusiasts: rejoice! Here&#8217;s a workout fully dedicated to this body part. We promise to bring a lower body one next week. After all,&nbsp;<strong>mixing workouts allow you to exercise your whole body which is crucial for gaining balanced muscle development and overall strength.&nbsp;<\/strong><\/p>\n\n\n\n<p>This<strong>&nbsp;upper body workout&nbsp;<\/strong>will help you achieve that. It has&nbsp;<strong>6 exercises<\/strong>, with&nbsp;<strong>10 reps each<\/strong>, to perform for&nbsp;<strong>3 rounds<\/strong>. You get to&nbsp;<strong>rest for 1 minute between exercises<\/strong>&nbsp;and extra&nbsp;<strong>30 seconds between rounds<\/strong>. A 20-minute long session that will help you build upper body muscle!&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Incline chest press<\/li>\n\n\n\n<li>Quadruped shoulder taps<\/li>\n\n\n\n<li>Deadlift to row<\/li>\n\n\n\n<li>Dips<\/li>\n\n\n\n<li>Dumbbell sumo curls<\/li>\n\n\n\n<li>Russian twists<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Here we go!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 exercises<\/li>\n\n\n\n<li>10 reps<\/li>\n\n\n\n<li>1-min rest between exercises<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>30-sec rest between rounds<\/li>\n\n\n\n<li>20 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Incline chest press machine, dumbbells, dips bar &amp; gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively into the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; QUADRUPED SHOULDER TAPS<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin on your hands and knees, all fours \u2014 knees beneath hips and hands beneath shoulders.<\/li>\n\n\n\n<li>Maintain your head in a neutral position.<\/li>\n\n\n\n<li>Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.<\/li>\n\n\n\n<li>Repeat the movement, but now with the other hand.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; DEADLIFT TO ROW<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up proud, hold two dumbbells in each arm.&nbsp;<\/li>\n\n\n\n<li>Now, bend forward until your upper body is slightly above parallel to the ground. Your back should remain under tension\/straight throughout the motion.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.&nbsp;<\/li>\n\n\n\n<li>With your arms returned to the lower position, raise your upper body back up.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DIPS<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n<li>Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n<li>Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n<li>Bring yourself back up without locking your elbows.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; DUMBBELL SUMO CURLS<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells and hold them with both hands. You should stretch your arms, and the dumbbells should be in front of your waist.<\/li>\n\n\n\n<li>Feet apart (about twice your shoulder width) with your toes pointing out slightly.&nbsp;<\/li>\n\n\n\n<li>Lower your body as far as you can, hips back and knees bent.&nbsp;That\u2019s the starting position.<\/li>\n\n\n\n<li>Now, perform a curl by bringing the dumbbells all the way up to your shoulders by bending your elbows.<\/li>\n\n\n\n<li>Maintain the sumo squat position while you repeat the curls 10 times.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6 &#8211; RUSSIAN TWISTS<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the ground with your knees bent.&nbsp;<\/li>\n\n\n\n<li>Lift your feet from the ground.<\/li>\n\n\n\n<li>Hold the dumbbell with both hands. Move the kettlebell from one side to another over the hip.&nbsp;<\/li>\n\n\n\n<li>Keep your legs stable and your back straight.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Thumbs up for this upper body workout. Find more sessions below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-cardio-and-core-workout\/\">10-min cardio and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-shoulder-strength-workout\/\">20-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-functional-bodyweight-workout\/\">10-min functional bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/11-min-amrap-strength-workout\/\">11-min AMRAP strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-body-strength-workout\/\">20-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-upper-body-strength-workout\/\">15-min upper-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-metabolic-strength-workout\/\">10-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/14-min-fullbody-hiit-workout\/\">14-min full-body HIIT workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lowerbody-strength-workout\/\">35-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-kinesis-workout\/\">40-min Kinesis workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ upper body workout \/ 20 minutes Equipment: Incline chest press machine, dumbbells, dips bar &amp; gym mat Upper&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min upper body workout | EVO Fitness","_seopress_titles_desc":"Looking for new upper body workouts to add to your routine? Try this 20 minute long upper body workout session.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[936,986,126,680,935],"class_list":["post-44407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow","tag-upper-body-workout","tag-workout","tag-upper-body","tag-workout-of-the-week"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44407"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44407\/revisions"}],"predecessor-version":[{"id":54832,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44407\/revisions\/54832"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44408"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}