The Upper Body Workout I Followed For My 1 Year Transformation

Summary

In this video, the creator shares the upper body workout that transformed their physique over the past year. They highlight key exercises like the incline barbell bench press, seated cable fly, and weighted pull-ups, emphasizing technique cues and progression. The workout targets major muscle groups including the chest, back, shoulders, and arms, with a focus on compound lifts and progressive overload. The creator also discusses common mistakes to avoid and their personal experience with improvements in strength and muscle mass. Throughout, they stress the importance of consistency, failure sets, and exercise execution.

Takeaways

• 😀 The incline barbell bench press is highly effective for targeting the chest, front delts, and side delts, with some triceps activation. It offers better overload potential compared to dumbbells.
• 😀 A narrower grip on the incline barbell press increases the range of motion and enhances triceps involvement without losing chest tension.
• 😀 The incline barbell bench press is more efficient than doing both flat and vertical presses, hitting all parts of the pecs while emphasizing upper chest growth.
• 😀 Controlled descent and a slight pause on the chest during the incline barbell press are key for maintaining technique and ensuring progressive overload.
• 😀 Seated cable flies are great for focusing on the pectorals and providing a deeper stretch compared to other machines like the pec deck.
• 😀 In cable flies, avoid letting your elbows drop as this compromises the activation of your pecs. Focus on bringing elbows together to maintain chest tension.
• 😀 Weighted pull-ups became the most effective back exercise in the routine, with significant lat and trap activation. They also provide better control compared to lat pull-downs.
• 😀 To properly engage the lats during pull-ups, focus on pulling with your back and driving your elbows down and in, rather than relying on arm strength.
• 😀 High cable lateral raises are excellent for isolating side delts and are more effective than dumbbells for maintaining consistent tension throughout the movement.
• 😀 The deficit Penlay row is a fantastic exercise for mid, upper, and lower back development. Performing it with a fully horizontal torso engages the scapular retractors and traps intensely.
• 😀 Cable overhead triceps extensions are the most effective for stimulating all three heads of the triceps, especially the long head, and are more effective than pushdowns according to current research.
• 😀 For biceps, Beijian cable curls are a favored choice over preacher curls due to their combination of muscle lengthening and high tension, though both exercises are effective.

Q & A

What exercise did the speaker find most effective for growing their chest this year?

The incline barbell bench press was found to be the most effective for growing the chest, as it targets the chest and front delts with added triceps and side delt activation.

Why did the speaker prefer the incline barbell press over the incline dumbbell press?

The speaker preferred the incline barbell press due to its better overload potential. As strength increases, dumbbells can become bulky and awkward, whereas the barbell allows for incremental weight addition.

What is the main technique cue when performing the incline barbell bench press?

The main technique cue is using a slightly narrower grip to increase the range of motion, which targets more triceps without losing tension in the chest.

What common mistake should be avoided when performing the incline barbell bench press?

A common mistake is bouncing the bar off the chest. This compromises technique and affects progressive overload. It's important to control the descent and pause briefly before pressing the weight up.

What is the benefit of the seated cable fly compared to the pec deck machine?

The seated cable fly allows for a deeper stretch and more pectoral isolation compared to the pec deck machine, which may not offer the same range of motion.

What is the most common mistake when performing the seated cable fly?

The most common mistake is letting the elbows drop, which puts the pecs at a mechanical disadvantage and reduces the effectiveness of the exercise.

How did the speaker improve their back development over the past year?

The speaker attributes much of their back growth to weighted pull-ups, which engage the lats, traps, rhomboids, and even the core, providing a comprehensive back workout.

What are the two key technique cues for performing pull-ups effectively?

The two key cues are: 1) Focus on getting the chest to the bar, not just the chin, and 2) Pull with the back by driving the elbows down and in, rather than using the arms.

Why does the speaker prefer pull-ups over lat pull-downs?

The speaker prefers pull-ups because they are more challenging and limit the amount of swinging or swaying. With added weight, they become more controlled, making them better for progressive overload.

What exercise did the speaker use to target the side delts and improve their shoulder width?

The speaker used high cable lateral raises to target the side delts, which are key for achieving a wide, tapered X-frame look. Cables provide consistent tension throughout the range of motion.

What common mistake is made during lateral raises, and how can it be avoided?

The most common mistake is shrugging the shoulders, which causes the upper traps to take over. To avoid this, focus on sweeping the weight out to the sides, not lifting it up.

What is the benefit of doing the deficit penlay row, and how does it differ from traditional rows?

The deficit penlay row increases the range of motion by standing on a bumper plate, which gives the lats a deeper stretch. It also engages more of the mid traps, rhomboids, and spinal erectors compared to traditional rows.

What mistake should be avoided when performing the deficit penlay row?

The most common mistake is not getting fully horizontal. Maintaining a parallel torso increases the challenge for the scapular retractors, leading to better back activation.

What is the most effective triceps exercise according to current research?

The cable overhead triceps extension is the most effective for targeting all three heads of the triceps, showing significant growth over other exercises like pushdowns.

What setup mistake is commonly made when doing the cable overhead triceps extension?

A common mistake is setting the cable too low, which wastes energy. The correct setup is to move the cable higher, squat underneath it, and use the legs to lift the weight into position.

Which biceps exercise did the speaker favor, and why?

The speaker favored the Beijian cable curl due to its combination of long muscle length and high tension in the lengthened position, which they believe provides a slight edge for biceps growth.