Workout Routines

The Pain-Free Upper-Body Routine

Build muscle without the pain with these pressing alternatives.

by
Paralette Bar Pushup
Per Bernal
Per Bernal
Duration 45 min
Exercises 6
Equipment Yes

If you're looking to build a Herculean torso with broad shoulders, a thick chest, and dense arms, then incorporating presses into your program is a must. But too often poor technique and the wrong exercise selection lock you into a fixed movement pattern, which can damage your rotator cuff and shoulder joint.

And while piling on the plates for heavy overhead and bench presses is great—being sidelined from training for weeks, or even months, is not. So, if you're looking to add some serious size without sacrificing your joints, upgrade your routine with these alternatives to classic pressing movements.

The Best Damn Shoulder Fixer >>

Pain-Free Pressing Exercise Alternatives >>

Upper-Body Workout

Exercise 1

Neutral-Grip Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Neutral-Grip Dumbbell Bench Press thumbnail
4 sets
10 reps
60 sec rest

Exercise 2

Landmine Press You'll need: Barbell How to
How to Do a Landmine Press thumbnail
3 sets
10 reps
60 sec rest

Exercise 3

Dumbbell Shoulder Press You'll need: Dumbbells How to
Dumbbell Shoulder Press thumbnail
3 sets
10 reps
60 sec rest

Exercise 4A

Underhand Cable Chest Press You'll need: Cable Machine How to
Underhand Cable Chest Press thumbnail
3 sets
15-20 reps
-- rest

Exercise 4B

Paralette Bar Pushup How to
Paralette Bar Pushup thumbnail
3 sets
15-20 reps
90 sec rest

Exercise 5

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
4 sets
25 yds reps
60 sec rest
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