Jump to the routine

The Pain-Free Upper-Body Routine

Build muscle without the pain with these pressing alternatives.

Jump to the Routine
  • 45 min

  • 6

  • Yes

Paralette Bar Pushup
Per Bernal
Paralette Bar Pushup
Per Bernal

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 >>

Routine

Want a copy on the go?
Print

Upper-Body Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
4
Reps
10
Rest
60 sec
Exercise 2 of 6

Landmine Press

Equipment
Barbell
Sets
3
Reps
10
Rest
60 sec
Equipment
Dumbbells
Sets
3
Reps
10
Rest
60 sec
Exercise 5 of 6

Paralette Bar Pushup

Equipment
Sets
3
Reps
15-20
Rest
90 sec
Exercise 6 of 6

Farmer’s Walk

Equipment
Dumbbells
Sets
4
Reps
25 yds
Rest
60 sec
See all of our tutorials