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Upper-body hypertrophy

Gym (women) / Popular

Train shoulders, back, chest, and arms with confidence and recovery in mind.

What coaches agree on

  • Move each rep through its full range of motion — a real stretch at the bottom and a full contraction at the top — rather than a partial one.
  • Add weight or reps whenever you can and take your working sets close to failure; that is what keeps the muscle growing.
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  • Brace your core and keep your trunk tight during presses and rows, and just as much during bodyweight moves like push-ups and planks.

Common mistakes

  • The common mistake is letting momentum do the work — bouncing the bar off the chest, swinging the dumbbells, or jerking through dips — instead of controlling the weight through the whole rep.