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Advanced Upper Body: Barbell Standing Military Press & Barbell Incline Bench Press

A 45-minute upper body session at advanced level. 10 video-guided movements — including Barbell Standing Military Press and Barbell Incline Bench Press — using barbell, bodyweight, cable machine, dumbbells, resistance band. Follow along with demo clips, timed rests and set logging.

45 min 10 exercises

The workout

  1. 1

    Barbell Standing Military Press

    4 × 6

    Press the bar overhead, maintaining a tight core and straight line. Works shoulders and triceps.

  2. 2

    Barbell Incline Bench Press

    4 × 8

    Lower the bar to your upper chest, driving up powerfully. Works upper chest, shoulders, and triceps.

  3. 3

    Wide Chin Up

    4 × 7

    Pull your chest to the bar with a wide grip, squeezing your lats at the top. Works back and biceps.

  4. 4

    Lever Unilateral Row

    4 × 10

    Pull the handle towards your hip, keeping your torso stable and back straight. Works back and biceps.

  5. 5

    Ring Dip

    4 × 8

    Lower until shoulders are below elbows, then press up with control. Works chest, triceps, and shoulders.

  6. 6

    Dumbbell Cuban Press

    4 × 12

    External rotation, then press overhead, maintaining shoulder stability throughout. Works deltoids and rotator cuff.

  7. 7

    Band Face Pull

    4 × 15

    Pull the band towards your face, squeezing your shoulder blades together. Works rear deltoids and upper back.

  8. 8

    Ez Barbell Seated Triceps Extension

    4 × 12

    Lower the bar behind your head, extending fully at the top. Works triceps.

  9. 9

    Dumbbell Reverse Grip Biceps Curl

    4 × 12

    Curl the dumbbells with a pronated grip, squeezing your biceps and forearms. Works biceps and forearms.

  10. 10

    Cable Incline Alternative Fly

    4 × 12

    Bring the cable across your body, feeling a stretch in your upper chest. Works upper chest and shoulders.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

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