Name: Playbook - KICK IT With Kay - THE PERFECT UPPER BODY WORKOUT
Uploaded: 2024-02-10T22:48:55.784Z
Duration: 60 min
Description: THE PERFECT UPPER BODY WORKOUT

Lyndsey

Some staples for a balanced and strong upper body. Enjoy!

*INCREASE THIS EACH SET BY 5 LBS OR SO IF YOU CAN but not so much where you feel it in your rotator cuff 



-adjust seat to a height where the handles are right around nipple level when down

-think about pinching your shoulder blades together behind you (can slightly arch back)

-with a wide grip press the handles away from you, squeezing your upper boobs at the top!

Incline Chest Press Machine

Increase weight each set as long as you can do so while keeping the work in your lats, not arms!  You can use a machine like me or just a wide bar attatched to a cable! 


- Grab the bar with your palms facing one another 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

*dont hang at the top, keep the tension!

Lat pulldown

Pick a weight where you get to 8-12 reps! If you go way over you’re too light and vice versa! Last rep should be a failure 

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Keep your core tight and chest against the pad, booty slightly back on seat 
-can use your opposite hand and foot for support if needed- just get in position where you feel strongest 
-grab middle handle 
- Row back and retract your shoulder blade bringing elbows towards back wall

Machine row (narrow grip)

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Straight bar cable curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight (turn out your triceps and flex at bottom of each rep)
- Bend the elbows to return to the starting position

Rope tricep pushdown

THE PERFECT UPPER BODY WORKOUT

Back biceps and shoulders! 🌶️

Awesome set up! Wish I could’ve finished it but my period said, no 😂

Braelyn

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

THE PERFECT UPPER BODY WORKOUT

Community

More workouts from KICK IT With Kay