A Simple, Effective Strength Workout
Fitness Life By Design
🌟 Upper Body Strength—Made Simple
There are so many upper body exercises that it can feel overwhelming when you’re starting a routine. The truth is—you don’t need dozens of movements to get strong.
These 5 foundational upper body exercises target your chest, shoulders, arms, back, and core, helping you build strength, confidence, and muscle safely and effectively.
🏋️♀️ The 5 Exercises
1️⃣ Bench Press / Chest Press
Targets: Chest, shoulders, triceps
• Lie on your back on a bench or the floor
• Start with weights at chest level
• Press weights up and slightly inward
• Lower back down to chest with control
2️⃣ Shoulder Press
Targets: Shoulders, arms, core
• Stand with feet shoulder-width apart (or sit on a bench)
• Hold weights just outside shoulders, palms facing forward
• Engage your core and relax shoulders down
• Press weights straight overhead
• Lower slowly and with control
3️⃣ Triceps Overhead Extension
Targets: Triceps (back of arms)
• Stand tall holding one weight in your right hand
• Extend arm straight overhead
• Bend at the elbow, lowering weight behind your head
• Press weight back overhead
• Repeat on the left arm
4️⃣ Renegade Rows
Targets: Back, arms, core
• Start in a plank position holding dumbbells
• Row one weight back toward your waist
• Keep hips level and core tight
• Return to plank and switch sides
5️⃣ Bicep 21s
Targets: Biceps
• Hold dumbbells at your sides, palms facing forward
• Curl halfway up, then lower (7 reps)
• Curl from halfway to shoulder height (7 reps)
• Complete full curls from bottom to top (7 reps)
🔁 How to Turn This into a Workout
🎯 Goal: 12–15 reps per exercise
🔁 Sets: 3 total
📅 Frequency: 2–3 days per week
🔥 Workout Format
Set 1:
• Bench Press – 15 reps
• Shoulder Press – 15 reps
• Triceps Extension – 15 reps each arm
👉 Repeat 3 times
Set 2:
• Renegade Rows – 15 reps total
• Bicep 21s – 1 full round
👉 Repeat 3 times
Rest 45–60 seconds between sets.
💛 Final Reminder
You don’t need complicated workouts to see results.
You need consistency, good form, and progressive effort.
Strong starts where you are.