Advanced Upper Body Workouts for Hard Core Fitness Connoisseurs


If you have been working out hard for at least six months and are beginning to face the dreaded plateau, it is time to up the intensity of your workout. Simply performing the same exercises that you have been doing with more weight added is a definite must, but varying up your workout and trying some new exercises can help to keep it fresh. Regardless of your strength, over doing it by adding too much weight or forcing yourself to lift longer than you are comfortable with can still cause injury, so don’t go crazy.

Feet-Elevated Push-Ups

Push-ups should be a staple of any fitness connoisseur’s routine, but feet-elevated push-ups can really up the ante. Feet elevated push-ups shift the center of gravity to the core and upper body, so they help you to achieve better results. To do feet elevated push up, simple assume the push-up position with your feet on a bench or other stable but raised surface instead of the floor. Have someone evaluate your form to ensure that you aren’t letting your hips sag.


Pull-ups are great for working your arms and back, but L-pull-ups can help you to target your core while providing more resistance for your arms. To do an L-pull-up, grab the pull-up bar and bring your legs up in front of you so that your body forms an L. Pull yourself up until your chin is over the bar, then lower yourself down while keeping your legs and body in the same position. Perform several repetitions.

Reverse Barbell Preacher Curls

This exercise provides a large amount of resistance for your biceps, which can help you to firm up and build strength faster. To start, grab a barbell at shoulder width with palms down. Place the upper part of both arms on top of a preacher bench and extend your arms. Curl the weight up until the barbell is at shoulder height and hold for a few seconds in the contracted position. Lower the barbell until the arms are fully extended and repeat for several repetitions.

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