Intense Upper Body Pyramid Workout

This upper workout following workout offers an intense upper body challenge by using the pyramid method of training: Increasing your weight and reducing your reps for each set of your exercises. With this type of training, you start with 12 reps, choosing a weight that you can ONLY lift 12 times (the last rep should be very difficult, but not impossible).

For each set, you'll increase your weight and reduce your reps, ending with the heaviest weight you can lift for 8 reps. It may take time to determine the right weight for each set, so keep a journal to track your weights each week. Advanced exercisers may want to increase intensity by doing the optional sets described below. I've included sample weights for each set, but these are only to give you an idea of how to change your weights, so modify according to your fitness level.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

An exercise ball, a bench or step, a barbell with various weighted plates and various weighted dumbbells. If you don't have a barbell, feel free to use dumbbells.

How To

Warm up with light cardio or warm up sets of the exercises
For each exercise, choose a light, medium and heavy weight and perform each set in the following format:
Set 1 - 12 reps, light weight
Set 2 - 10 reps, medium weight
Set 3 - 8 reps, heavy weight
If you're advanced or want more intensity, you can do triangle pyramids, which involve both ascending and descending pyramids:
Set 1 - 12 reps, light weight
Set 2 - 10 reps, medium weight
Set 3 - 8 reps, heavy weight
Set 4 - 10 reps, medium weight
Set 5 - 12 reps, light weight
For each set, choose enough weight that you can ONLY complete the assigned number of reps

Chest Press

Lie down on a bench or step and begin with the weights in each hand straight up over the chest, palms facing out. Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts). Press the weights back up and bring them together over the chest.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

Chest Flies

Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other. Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest. Keep the elbows in a fixed position and avoid lowering the weights too low. Squeeze chest to bring the arms back up as though you're hugging a tree.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

One Arm Row

Place the left foot on a step or platform and rest the left hand or forearm on the upper thigh. Hold a weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor. Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it. At the top of the movement, squeeze the back while keeping the hips square and the abs engaged.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

Pullovers

In a bridge position on the ball, hold one heavy weight in both hands overhead. Keeping the elbows slightly bent, gently lower the weight behind you (arms are mostly straight), going as low as you can. Squeeze the back to pull the weight over the chest and repeat.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

Bent Arm Lateral Raise

Stand with feet about hip-distance apart holding weights with the elbows bent to 90 degrees, palms facing in. Rotate the shoulders to lift the arms straight up to the sides, keeping the elbows in a fixed position throughout the movement. Lower and repeat.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

Alternating Overhead Press

Begin standing or sitting with elbows bent and weights next to the ears. Press the right arm up overhead while keeping the left arm in place. Engage the abs to keep the rest of the body stable. Lower the right arm and, keeping it in place, press the left arm up overhead. Continue alternating and avoid resting the weight on the shoulder.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

Hammer Curls

Stand with feet about hip-distance apart and bend the elbows, bringing the weights up into a curl. The palms should face in. Lower, keeping a slight bend in the elbow at the bottom and repeat.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

Close Grip Bench Press

Lie on a bench or ball (more advanced) and hold a barbell or dumbbells in a narrow grip, hands about shoulder-width apart. The palms should be facing out. Begin the movement by bending the elbows and lowering the bar towards the ribcage, elbows pulled in and close to the body. Concentrate on squeezing the triceps to push the weight back up. Avoid locking the elbows at the top of the movement.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

Triceps Extensions

Lie on the floor or a bench/ball and extend the arms straight up over the chest, palms face in. Bend the elbows and lower the hands until they're next to the ears, elbows at about 90-degree angles. Squeeze the triceps to straighten the arms without locking the joints. Keep the elbows steady throughout the movement, only moving the forearms.

Reps/Sets/Duration:

Set 1 - 12 reps, light weight
Rest 30 seconds
Set 2 - 10 reps, medium weight
Rest 30 seconds
Set 3 - 8 reps, heavy weight
Rest 30–60 seconds

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

See Our Editorial Process

Meet Our Review Board

Share Feedback

Was this page helpful?

Thanks for your feedback!

What is your feedback?

The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.