Ida Bergfoth is a body transformation and fitness coach from Sweden who loves to share muscle building workouts with her millions of enthusiastic followers. And, when it comes to getting the most efficiency from getting her sweat on, this buff beauty understands that slight tweaks can lead to terrific results. So, if you’re looking for a next level upper body workout that promises real-life results, here’s what you need to know.
The following four exercises, along with Bergfoth’s do’s and don’ts, should serve you well in your next session. To try it for yourself, aim for 3 sets of 8 to 12 reps on each exercise.
Ida Bergfoth’s Next Level Upper Body Workout
- Single-Arm Cable Lat Pulldown
- Flat Bench Dumbbell Bench Press
- Seated Overhead Triceps Extensions
- Incline Dumbbell Press with Wrist Rotation
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What Is Ida Bergfoth’s Upper-Body Muscle Building Routine?
Starting out with the single arm cable lat pulldown for building bigger latissimus dorsi muscles, the coach counters the idea of leaning back or staying vertical while pulling down on the cable. “Sitting completely vertical pulls with the bicep/ shoulder,” explained Bergfoth. Instead, the inspiring athlete suggests leaning back slightly, with the chest lifted, to line up the cable with the lats. To perform the pulldown, the coach advised bringing the elbow down towards the hip for the ideal range of motion.
Second, Bergfoth, demonstrated the details while performing a flat bench dumbbell bench press, and noted that the elbows should be tucked in, rather than flared out to the sides, in order to relieve stress from the shoulder joints. “Keep the tension of the chest,” offered the coach.
Third, Bergfoth, took on some seated overhead triceps extensions, once again eliminating wild elbows to avoid joint pressure. Instead, the coach kept her elbows tucked and facing forward, keeping the focus on building her triceps.
For her final exercise, the coach completed the incline dumbbell press. The angle of the incline promotes the targeting of the upper chest, or clavicular head), while the traditional bench press spreads the load across the entirety of the pecs.
Because the incline bench press targets only part of the chest muscles, the reps can feel more difficult to perform, and require less weight to feel the burn. To avoid injury, Bergfoth advised against bending the wrist backwards, instead keeping them straight and solid as they rotate towards the top of the press. “Punch your knuckles to the top of the ceiling,” said Bergfoth for the perfect cue.
Next time you are looking for a bullet proof upper-body workout, take on these four exercise and employ Bergfoth’s brilliant advice.
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