SHORT LIST of UPPER BODY EXERCISES

UPPER BODY PUSH: CHEST – TRICEPS – SHOULDERS 
  1. Press
    1. Bench Press: Flat – Incline – Decline
    2. DB Press: Flat – Incline – Decline
    3. Push-ups
    4. Machine Chest Press: Flat – Incline – Decline
  2. Fly
    1. Machine Fly
    2. Pec Deck
    3. DB Fly
UPPER BODY PULL: BACK – SHOULDERS – BICEPS
  1. Vertical Pull: various elbow angles as needed
    1. Cable Lat Pulldown
    2. Machine Lat Pulldown
    3. Chin-up
    4. Chin-up: Banded or Machine
  2. Horizontal Row: various elbow angles as needed
    1. Seated Cable Row
    2. Machine Row
    3. DB Row
    4. Plate Loaded Row
    5. Body Row on TRX
  3. Horizontal Row: with elbows at approx. 70º to 80º from side of body
    1. Body Row on TRX
    2. Reverse Pec Deck
    3. DB Y-W-T on Low Incline Bench 
ADDITIONAL EXERCISES
  • These can be implemented to correct imbalances, for injury rehab or simply for extra work

SHOULDERS & ROTATOR CUFF

  1. Lateral Raise
    1. Low Cable with D-Handle
    2. DB
  2. Lateral Raise + External Rotation
    1. Low Cable with D-Handle
    2. DB
  3. Rotator Cuff
    1. Multiple options according to weak points

TRICEPS

  1. Elbows Up
    1. Body Under the Bar
    2. Machine
  2. Elbows Mid
    1. Close Grip Pushup
    2. Close Grip Bench
    3. Close Grip Machine Press
  3. Elbows Down
    1. Rope Pushdowns: left arm – right arm

BICEPS

  1. Rotation Curl
    1. DB Curl Rotation
    2. Low Cable Rope Rotation: Left Arm – Right Arm
  2. Hammer Curl
    1. DB Curl Neutral Grip
    2. Low Cable Rope with Neutral Grip: Left Arm – Right Arm
  3. Semi-Supinated Grip
    1. Low Cable EZ Bar Attachment
    2. EZ Bar
    3. Angled Grip Bar
  4. Reverse Curl
    1. Low Cable EZ Bar Attachment
    2. EZ Bar
    3. Angled Grip Bar

FOREARMS

  1. Hammer Curl
    1. DB Curl Neutral Grip
    2. Low Cable Rope with Neutral Grip: Left Arm – Right Arm
  2. Reverse Curl
    1. Low Cable EZ Bar Attachment
    2. EZ Bar
    3. Angled Grip Bar
  3. Rotation
    1. Thor’s Hammer
    2. DB
    3. Cable Rope
  4. Wrist Extension
    1. Standing using barbell behind your back
    2. EZ Bar seated
    3. DB at your side from standing position
    4. DB seated
  5. Wrist Flexion
    1. Standing using barbell behind your back
    2. EZ Bar seated
    3. DB at your side from standing position
    4. DB seated
  6. Ab-duction & Ad-duction
    1. Thor’s Hammer
    2. DB

NECK

  1. Bench or Big Ball
    1. Lying on your back: nod your head Yes
    2. Lying on your side: shake your head No
    3. Lying on your side: ear to shoulder side to side
    4. Lying face down on bench: nod your head Yes
  2. Seated
    1. The above exercises with resistance bands or machine

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