Upper Body Strength Workout

This upper body strength workout revolves around heavy compound lifts that deliver the most return for your time. It is ideal for intermediate lifters who want more pressing strength, rowing power, and total upper body mass. The structure is simple, demanding, and easy to progress week after week.

Übungen

Übung 1

Barbell Bench Press

Chest, Front Delts, Triceps

4×6 Sätze × Wdh.

3min Pause

Work at 80–85% of max. Use a spotter for safety.

Übung 2

Barbell Bent-Over Row

Lats, Mid Back, Biceps

4×6 Sätze × Wdh.

3min Pause

Back straight, parallel. Pull to stomach. Superset with bench press for efficiency.

Übung 3

Barbell Overhead Press

Shoulders, Triceps, Upper Chest

3×8 Sätze × Wdh.

2–3min Pause

Core and glutes braced tight. Bar path straight up.

Übung 4

Pull-up

Lats, Upper Back, Biceps, Core

3×max Sätze × Wdh.

2min Pause

Full dead hang. Retract shoulder blades to start. Go until form breaks.

Übung 5

Dips

Triceps, Chest, Front Delts

3×8 Sätze × Wdh.

90s Pause

Body upright for triceps focus. Lower until shoulders slightly below elbows.

Übung 6

Barbell Shrugs

Upper Traps, Grip

3×12 Sätze × Wdh.

60s Pause

Elevate shoulders as high as possible. Pause and squeeze at top. No rolling.

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

Is this workout good for building muscle?

Yes. This workout focuses on heavy compound movements (bench press, row, overhead press) which are proven to be the most effective for building overall upper body mass.

Should I do this 2 or 3 times per week?

2 times per week with 48–72 hours between sessions. Upper body muscle groups need recovery time to grow. Use the other days for lower body or rest.

What weight should I start with?

A weight where the last 1–2 reps of each set are challenging but form does not break. Start conservatively and add 2.5–5kg each week (progressive overload).

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