đŸ’„ 10 Must-Do Exercises to Build Crazy Upper Body Power

» đŸ’„ 10 Must-Do Exercises to Build Crazy Upper Body Power

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The recipe for building upper body power is pretty simple:

✅ Build “general” upper body strength. You can’t be all that powerful if you’ve got noodles for arms in the first place, so basic strength is 🔑

✅ Do lighter implement, higher-velocity work. Think things like MB throws and plyo push-up variations

✅ Train lifts/movements around that “sweet spot” between force and velocity, AKA speed-strength-ish. This is the part that tends to be overlooked most often, so if you need some help on what to do in this area
 try these 10 exercises đŸ‘‡đŸ»

➖ Dynamic (speed) banded pin press
➖ Chain feet elevated push-up
➖ Landmine split jerk (staggered)
➖ Explosive sled row
➖ Pendlay row
➖ Explosive sled “throw”
➖ Explosive 1-arm landmine throw
➖ Dynamic floor press w/ chains
➖ Banded viking push press
➖ Banded landmine squat to press

Note: these fall across a spectrum in terms of force (load) and velocity, which is fine (and probably good) to get slightly different stimuli/exposure to different things. Also, keep in mind that power is fairly global, so building power in any area should have a carryover to other areas.

TLDR: do explosive upper body stuff

đŸ‘‰đŸ» What else ya got?

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3 Comments

  1. The recipe for building upper body power is pretty simple:

    ✅ Build “general” upper body strength. You can’t be all that powerful if you’ve got noodles for arms in the first place, so basic strength is 🔑

    ✅ Do lighter implement, higher-velocity work. Think things like MB throws and plyo push-up variations

    ✅ Train lifts/movements around that “sweet spot” between force and velocity, AKA speed-strength-ish. This is the part that tends to be overlooked most often, so if you need some help on what to do in this area
 try these 10 exercises đŸ‘‡đŸ»

    ➖ Dynamic (speed) banded pin press
    ➖ Chain feet elevated push-up
    ➖ Landmine split jerk (staggered)
    ➖ Explosive sled row
    ➖ Pendlay row
    ➖ Explosive sled “throw"
    ➖ Explosive 1-arm landmine throw
    ➖ Dynamic floor press w/ chains
    ➖ Banded viking push press
    ➖ Banded landmine squat to press

    Note: these fall across a spectrum in terms of force (load) and velocity, which is fine (and probably good) to get slightly different stimuli/exposure to different things. Also, keep in mind that power is fairly global, so building power in any area should have a carryover to other areas.

    TLDR: do explosive upper body stuff

    đŸ‘‰đŸ» What else ya got?

  3. Good stuff as always man

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