The Upper Body Workout I Followed For My 1 Year Transformation

Summary by Krater

The creator details seven upper body exercises and technique cues that transformed his physique over 365 days, yielding 2.7 lbs of lean mass.

From the video

Answers: What are the best upper body exercises for muscle growth?

• Incline barbell bench press
• Seated cable fly
• Pull-up
• High cable lateral raise
• Deficit pendlay row
• Cable overhead triceps extension
• Bayesian cable curl

Exercises

• Incline barbell bench press · barbell · 3 sets, 6-8 reps
• Seated cable flye · cables · 2 sets, 10-12 reps
• Pull-up · bodyweight · 3 sets, 6-8 reps
• High cable lateral raise · cables · 2 sets, 8-10 reps
• Deficit pendlay row · barbell · 2 sets, 6-8 reps
• Cable overhead triceps extension · cables · 2 sets, 8-10 reps
• Bayesian curl · cables · 2 sets, 8-10 reps

What it concludes

• Incline barbell bench press is the most effective exercise for growing the upper chest.
• A 45-degree incline press targets upper pecs harder while hitting mid and lower pecs just as hard as a flat bench.
• Seated cable flyes stretch the pecs more effectively than heavy compound presses and offer deep tension.
• Weighted pull-ups light up the entire back, training shoulder extension, scapular retraction, and elbow flexion.
• High cable lateral raises target the side delts consistently throughout the range of motion compared to dumbbells.
• Deficit pendlay rows maximize mid-trap, lower-trap, and spinal erector engagement due to increased range of motion and horizontal torso angle relative to the floor.