Skye Horton
Head Coach
Payton Stites
Head Coach



UPPER BODY WORKOUTS
IMPORTANT MUSCLES

Pectoralis Major

Trapezius

Deltoids

Latissimus Dorsi

Biceps
Triceps
Flexors
Extensors
EXERCISES
Lat Pull Downs (3 Variations)
Muscles worked: Latissimus Dorsi, Biceps
Seated Cable Row
Muscles: Latissmus Dorsi, Biceps
Reverse Cross Overs
Muscles: Deltoids
Cable Cross Overs
Muscles: Pectoralis Major
Incline Cable Press
Muscles: Deltoids, Triceps, Pectoralis Major
Cable Shoulder Press
Muscles: Deltoids, Triceps, Trapezius
Dumbbell Lateral Raise
Muscles: Deltoids, Trapezius
Dumbbell Military Press
Deltoids, Trapezius, Triceps
Dumbbell Shrug
Muscles: Trapezius
Dumbbell Pullover
Muscles: Pectoralis Major, Latissmus Dorsi
Dumbbell Upright Row
Muscles: Deltoids, Trapezius
Single Arm Row
Muscles: Latissimus Dorsi, Deltoids, Biceps
Dumbbell Bent Over Row
Muscles: Latissimus Dorsi, Deltoids, Biceps
Decline Dumbbell Press
Muscles: Pectoralis Major, Triceps
Incline Dumbell Press
Muscles: Pectoralis Major, Deltoids, Triceps
Dumbbell Press
Muscles: Pectoralis Major, Triceps
Barbell Shrug
Muscles: Trapezius
Barbell Pullover
Muscles: Pectoralis Major, Latissimus Dorsi
Barbell Upright Row
Muscles: Deltoids, Trapezius
Barbell Military Press
Muscles: Deltoids, Trapezius, Triceps
Barbell Bent Over Row
Muscles: Latissimus Dorsi, Biceps
Incline Bench Press
Muscles: Pectoralis Major, Deltoids, Triceps
Bench Press
Muscles: Pectoralis Major, Triceps
This video has excellent advice on how to do the bench press; however, please ignore the obnoxious "bro talk" in the video. Bench pressing is applicable to everyone not just "buff dudes".
Decline Bench Press
Muscles: Pectoralis Major, Triceps