Workouts

Emma Combs Upper Body Workout

Emma leads us through a upper body workout that is designed to target the shoulders, chest and triceps. Her workout includes various exercises, sets, reps, and cues to help  perfect your form and get the most out of each movement.

Workout Instructions

A1:

Pronated Pull Up

3 sets, 6 reps

Cues 


Use an overhand grip (palms facing away) with your hands slightly wider than shoulder-width apart.
- Maintain a firm grip throughout the exercise.
- Keep your body stable during the exercise and avoid using momentum to swing your body up.
- Squeeze your shoulder blades together as you perform the pull to engage your back muscles effectively.
- Keep your body stable during the exercise and avoid using momentum to swing your body up.

A2:

 Close Grip Bench Press

- 3 sets, 6 reps

Cues 


Keep your shoulder blades retracted and pressed firmly into the bench.
- Take a deep breath and engage your core for stability.
- Lower the barbell slowly and in a controlled manner towards your mid-chest.
- eep your elbows at a 45-degree angle relative to your body.

 

B1:

 Barbell Bent Over Row

3 sets, 8 reps

Cues 


Lower the barbell until your arms are fully extended, allowing your shoulder blades to stretch at the bottom of the movement.
- Pull the handles all the way into your torso, contracting your back muscles fully at the top of the movement.

 

B2:

 Single Arm Arnold Press

3 sets, 8 reps

Cues 


- Keep your shoulders back and down with a proud chest.
- Focus on full range of motion. Lower the dumbbell to your shoulder while maintaining control, and then press it overhead until your arm is full extended without locking your elbow.

C1:

 Wide Grip Lat Pulldown

3 sets, 12 reps

Cues 


span>- Lower the handles until your arms are fully extended, allowing your shoulder blades to stretch at the bottom of the movement.
- Pull the handles all the way into your torso, contracting your back muscles fully at the top of the movement.

C2:

 Rear Delt Fly

3 sets, 12 reps

Cues 


- Maintain straight arms, holding tension throughout the movement.

D1:

 Tricep Dips

3 sets, 8 reps

Cues 


- Avoid swinging or using momentum to perform the exercise.
- Keep your body upright, and don't lean too far forward or backward.
- Focus on the mind-muscle connection, feeling the targeted muscles (triceps, chest, shoulders) engage throughout the movement.
- Perform the exercise in a controlled and deliberate manner.

D2:

 Tricep Extensions

3 sets, 8 reps

Cues 


Lower the handles until your arms are fully extended at the elbow.
- Glue the elbows by your side, like you are creating a rib sandwich with them.