Day Mass Split for 8 weeks. Here’s how it transformed my body with muscle gains and strength like never before.

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In the time it takes to talk yourself out of a workout, you could have completed this quick, three-move upper body routine.

Sit on the cable row machine, place your feet on the platform, and bend your knees slightly. Grab the handle with both hands ...

This time, the focus moves to your upper chest. Lay on a bench with a 30 to 45-degree incline, with your knees bent. Perform a standard dumbbell press. Dumbbell flys allow you to fully stretch out ...

Simultaneously lift your arms, chest, and legs off the floor. • Hold for two to three seconds, then lower. • Hinge forward slightly, hold a dumbbell or cable, and row your elbow back.

With its ability to help you build bigger and more toned biceps, ‘arm day’ often gets a lot of airtime in the weightlifting world. But in truth, carving out a stronger upper body should be ...

Hinging makes the movement more effective for building the upper pec. “Get the chest up in the air,” he shared. “She does that hinge to push [the dumbbells], it’s not a press. That puts more upper pec ...

Hold the barbell wider than your shoulders, bring it to your chest, and push it up until your arms are straight. The incline dumbbell press focuses more on the upper part of the pectoral muscles ...

Lower them towards your chest before pressing them back to a straight position ... A 2020 study, published in the Journal Of Sports Science & Medicine, showed the barbell bench press and the dumbbell ...

Typically, it's important to use a weight that tires your muscles after performing 12 to 15 reps, according to the Mayo Clinic. If you don't feel a solid workout after that, it may be time to up your ...