{"id":44770,"date":"2025-05-26T05:00:00","date_gmt":"2025-05-26T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=44770"},"modified":"2025-06-02T14:47:00","modified_gmt":"2025-06-02T12:47:00","slug":"30-min-upperbody-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-upperbody-strength-workout\/","title":{"rendered":"Workout of the week: 30-min upper body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS<\/strong> \/ upper body strength workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Barbell, incline chest press machine, lat pull-down machine &amp; dumbbells&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>When people first join a gym, a developed upper body is often one of the most common goals. <\/strong>Whether it\u2019s building strength, toning muscles, or just looking more defined, upper body workouts are key to achieving those goals.<\/p>\n\n\n\n<p>This <strong>30-minute upper body strength workout<\/strong> will do just that. It includes <strong>4 exercises<\/strong>, each performed for <strong>8 reps<\/strong>, with <strong>4 rounds total<\/strong>. You\u2019ll <strong>rest for 1 minute between exercises and rounds<\/strong>, making this a quick but effective workout to target all your upper body muscles.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell shoulder press<\/li>\n\n\n\n<li>Incline chest press<\/li>\n\n\n\n<li>Lat pull-down<\/li>\n\n\n\n<li>Deadlift to row<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s improve your upper body strength!<\/strong><\/p>\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\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>4 exercises<\/li>\n\n\n\n<li>8 reps each<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>1-min rest between exercises and rounds<\/li>\n\n\n\n<li>30 minutes total<\/li>\n\n\n\n<li>Equipment: Barbell, incline chest press machine, lat pull-down machine &amp; dumbbells\u00a0\u00a0<\/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>4 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; BARBELL SHOULDER PRESS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip at upper-chest height.<\/li>\n\n\n\n<li>Exhale as you push the barbell straight upward.<\/li>\n\n\n\n<li>At the top of the movement, shrug your shoulders to raise the barbell even higher.<\/li>\n\n\n\n<li>Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.<\/li>\n\n\n\n<li>Do not lock your elbows out; use a grip wider than shoulder width.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Your head should be facing forward, not looking up.<\/li>\n\n\n\n<li>Keep your elbows a little forward, not directly out to the sides, and your wrists directly above your elbows.<\/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; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto 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\">3 &#8211; LAT PULL-DOWN<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, then pull the bar down to your upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and 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\">4 &#8211; DEADLIFT TO ROW<\/h3>\n\n\n\n<p><strong>8 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up proud, hold two dumbbells in each arm.\u00a0<\/li>\n\n\n\n<li>Now, bend forward until your upper body is slightly parallel to the ground. Your back should remain under tension\/straight throughout the motion.\u00a0\u00a0<\/li>\n\n\n\n<li>Row the dumbbells up and down one time. Bend your elbows and retract your shoulder blades.\u00a0<\/li>\n\n\n\n<li>Raise your upper body back up with your arms returned to the lower position.\u00a0<\/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\">After completing this upper body strength workout, your next challenge awaits:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">18-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">15-min dumbbell EMOM workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">25-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">20-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">25-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">25-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">18-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">24-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">28-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/\">20-min medicine ball workout<\/a><\/li>\n<\/ul>\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","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ upper body strength workout \/ 30 minutes Equipment: Barbell, incline chest press machine, lat pull-down machine &amp;&#8230;<\/p>\n","protected":false},"author":7,"featured_media":54980,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 30-min upper body strength workout | EVO FItness","_seopress_titles_desc":"Lower reps, heavy weights. Get stronger one rep at a time with this 30-minute upper body strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,680,935,936,1085],"class_list":["post-44770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-upper-body","tag-workout-of-the-week","tag-wow","tag-upper-body-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44770","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=44770"}],"version-history":[{"count":3,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44770\/revisions"}],"predecessor-version":[{"id":55040,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44770\/revisions\/55040"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/54980"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}