5 Underrated Upper-body Exercises You Aren’t Doing but Should

10 min readMar 14, 2024

Looking to shake up your upper-body routine?

Discover five underrated exercises that can elevate your strength and physique like never before — keep reading for a deep dive into each one.

Strict Press: The Shoulder Sculptor You’re Overlooking

The Strict Press, often overshadowed by flashier exercises, is a cornerstone movement for anyone serious about building robust shoulders and arms.

Not just a test of strength, it’s a symphony of stability and power, sculpting your upper body with precision.

What is the Strict Press?

The Strict Press, or Overhead Press, is a weightlifting exercise that targets your upper body, primarily focusing on the shoulders (deltoids), triceps, and upper back.

Performed standing, it involves pressing a barbell or dumbbells from the front of the shoulders overhead until the arms are fully extended, all without the aid of leg drive.

This isolates the upper body muscles, demanding and developing shoulder mobility and strength.

Why It’s Underrated

In the glamour of bench presses and bicep curls, the Strict Press often gets sidelined. However, its simplicity belies its effectiveness.

Unlike its more popular counterparts that target specific muscle groups, the Strict Press offers a more holistic approach.

It not only builds muscle mass and strength in the shoulders and arms but also enhances core stability and posture.

Its strict motion fosters shoulder mobility and health, crucial for both everyday movements and athletic performance.

How to Perform It Correctly

Starting Position: Stand with feet shoulder-width apart, gripping the barbell at shoulder height with hands just outside your shoulders. Brace your core and glutes.
The Press: Breathe in and press the bar overhead, extending your arms fully. Keep your back straight and core engaged. The bar should move in a straight line up, which might mean slightly moving your head back to allow the bar to pass in front of your face.
The Finish: Lock your arms out at the top with the barbell directly over your head and mid-foot. Breathe out at the top or as you start to lower the bar back to the starting position.

Common Mistakes to Avoid:

Arching your back: Maintain a tight core throughout the lift to protect your spine.
Pressing the bar forward: Ensure the bar moves straight up, not forward, to maintain balance and proper muscle engagement.
Flaring your elbows: Keep them slightly forward to engage your shoulders properly and reduce strain.

Integrating Strict Press into Your Routine

To incorporate the Strict Press into your workout regimen effectively, consider these tips:

Frequency: Include it 1–2 times a week in your upper-body or full-body workout sessions.
Sets and Reps: Start with 3 sets of 6–8 reps, focusing on form over weight. As you progress, you can adjust the volume and intensity to suit your goals.
Progression: Increase the weight gradually as you get stronger, ensuring you can always complete your sets with good form.
Variety: Alternate between using barbells and dumbbells to challenge your muscles in slightly different ways and promote balanced development.

Push Press: Power Beyond the Press

The Push Press is not just another shoulder exercise; it’s a dynamic powerhouse that supercharges your strength and explosive power.

Blending the mechanics of a traditional overhead press with a powerful leg drive, it propels your fitness to new heights.

Push Press Explained

The Push Press is an advanced weightlifting exercise that enhances both upper-body strength and whole-body power.

By initiating the movement with a slight knee bend and explosive leg drive, you’re able to press significantly more weight overhead than with a strict press.

This exercise targets the shoulders, triceps, and also engages the lower body, making it a comprehensive strength and power developer.

The integration of the lower body not only helps in moving heavier loads but also trains the body to generate and transfer force efficiently.

The Overlooked Advantages

While the Push Press is celebrated for its ability to build muscular shoulders and arms, its real value lies in its contribution to overall athletic performance.

The explosive nature of the exercise enhances neuromuscular coordination, teaching the body to recruit muscle fibers quickly and efficiently.

This is particularly beneficial for athletes in sports requiring overhead strength and power, such as basketball, volleyball, or any discipline that demands sudden bursts of movement.

Mastering the Push Press

Starting Position: Begin with the barbell at shoulder level, using a grip slightly wider than shoulder-width. Position your feet shoulder-width apart, and slightly bend your knees.
The Dip: Initiate the movement by bending your knees, dipping down a few inches. Keep your torso upright and your core engaged.
The Drive: Explosively extend your legs, using the momentum to help press the bar overhead. Extend your arms fully, locking out at the top.
The Return: Lower the bar back to the starting position under control, preparing for the next rep.

Technique Tips and Safety Advice:

Keep your elbows slightly in front of the bar while in the starting position to ensure optimal power generation.
Focus on a controlled dip and explosive drive, avoiding too deep a dip which can lead to form breakdown.
Ensure a full lockout at the top with control, aligning the bar over your mid-foot and hips for stability.

Workout Integration

Integrating the Push Press into your workout regimen requires a strategic approach to harness its full potential:

Frequency: Incorporate the Push Press 1–2 times per week, ideally on days dedicated to either full-body workouts or upper-body strength.
Volume and Intensity: Begin with 3 sets of 5–6 reps, prioritizing form and explosive power over maximal weight. As proficiency improves, adjust the weight and reps to continue challenging your strength and power.
Complementary Exercises: Pair the Push Press with exercises that build foundational strength (e.g., squats, deadlifts) and upper-body stability (e.g., planks, farmer’s walks) to support overall performance and prevent imbalances.

Bent-Over Barbell Row: The Back Builder

The Bent-Over Barbell Row is a titan in the realm of upper-body strength exercises, yet it often flies under the radar.

This powerhouse move not only carves out a stronger, more defined back but also plays a critical role in improving posture and overall functional strength.

Understanding the Bent-Over Barbell Row

The Bent-Over Barbell Row is a compound exercise designed to target a wide array of muscles across your back.

Primarily, it focuses on the latissimus dorsi, rhomboids, and trapezius, but it doesn’t stop there.

Your biceps, forearms, and lower back also get a piece of the action, making it an exceptional full-back builder.

The essence of the exercise involves hinging at the waist, keeping the back flat, and rowing a barbell towards your torso, effectively engaging the upper and mid-back muscles.

Why It Deserves More Attention

In a fitness landscape dominated by push exercises and anterior muscle group focus, the Bent-Over Barbell Row offers a crucial counterbalance.

It directly combats the common issue of rounded shoulders and poor posture stemming from a lack of posterior chain strength.

Regularly incorporating this exercise can lead to significant improvements in posture, which is vital not just for aesthetic reasons but for overall musculoskeletal health.

Moreover, a strong back is foundational to lifting heavier in other exercises, enhancing athletic performance across the board.

Execution Essentials

Proper Form:

Starting Position: Stand with feet shoulder-width apart, knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor, arms extended, holding the barbell with an overhand grip.
The Row: Keeping your back straight and core engaged, pull the bar towards your lower chest, leading with your elbows. Squeeze your shoulder blades together at the top of the movement.
The Return: Slowly lower the bar back to the starting position, maintaining control and keeping your torso stable.

Common Mistakes to Avoid:

Rounding the back: This can lead to strain and injury. Ensure your spine remains neutral throughout the movement.
Jerking the weight: Use a controlled motion to lift, focusing on engaging the back muscles rather than relying on momentum.
Elbows flaring out: Keep your elbows close to your body to maximize engagement of the back muscles.

Variations:

Grip Change: Altering your grip width and style (overhand vs. underhand) can shift the focus slightly between the upper back muscles and lats.
Dumbbell Rows: Performing rows with dumbbells can help address imbalances by ensuring both sides of the back work equally.

Incorporating It into Your Workouts

Practical Application and Programming Advice:

Frequency: Include Bent-Over Rows 1–2 times per week in your upper body or full-body strength training sessions.
Volume: Aim for 3–4 sets of 6–12 reps, adjusting based on your current strength level and specific goals.
Position in Workout: Perform Bent-Over Rows early in your workout while you’re still fresh to maintain proper form, especially since it’s a compound movement requiring significant energy and focus.
Progression: Gradually increase the weight as your strength improves, but not at the expense of form. Mastering the technique should always be the priority.

Pseudo Planche Push-Ups: A Gateway to Advanced Calisthenics

Pseudo Planche Push-Ups stand as a testament to the innovative and challenging world of calisthenics, offering a unique twist on the traditional push-up that dramatically increases its intensity and benefits.

By adjusting hand placement and body angle, this exercise not only amplifies strength requirements but also serves as a stepping stone towards mastering advanced calisthenics skills.

What Are Pseudo Planche Push-Ups?

Pseudo Planche Push-Ups are a variation of the standard push-up that increases the difficulty by positioning the hands closer to the waist and rotating them so the fingers point towards the toes or out to the sides.

This adjustment shifts more body weight onto the arms and shoulders, significantly increasing the load on these muscles.

The exercise targets the chest, shoulders, and triceps, with an exceptional emphasis on the anterior deltoids, due to the forward lean of the body.

The Unseen Benefits

Beyond the obvious muscular strength and endurance gains, Pseudo Planche Push-Ups offer unique benefits that bridge the gap to advanced calisthenics movements.

The forward lean and hand positioning closely mimic the body tension and balance required for skills like the planche, a highly coveted calisthenics move.

Regular practice improves wrist strength and flexibility, core stability, and overall body control, laying a solid foundation for progressions in calisthenics beyond what traditional push-ups can offer.

Performing Pseudo Planche Push-Ups

Detailed Instructions:

Starting Position: Begin in a standard push-up position, then walk your hands towards your waist until your fingers can point backward or to the sides, depending on what’s comfortable for your wrists.
Body Alignment: Lean forward so that your shoulders are ahead of your wrists, engaging your core and glutes to keep your body straight.
The Descent: Lower your body towards the ground, keeping your elbows close to your body. The forward lean should be maintained throughout the movement.
The Push-Up: Press back up to the starting position, focusing on using your chest, shoulders, and arms to lift your weight.

Progression Tips:

Start with your hands slightly back from the shoulders if the full pseudo planche position is too challenging. Gradually increase the lean as you get stronger.
Practice with elevated feet to increase difficulty gradually.
Incorporate wrist exercises to improve flexibility and strength for the unique hand positioning.

Routine Recommendations

Incorporating Pseudo Planche Push-Ups into your training can provide a fresh challenge and promote significant gains in strength and skill.

Here’s how to effectively add them to your routine:

Frequency: Include these push-ups 2–3 times per week, allowing for rest and recovery between sessions.
Volume: Begin with sets of 3–5 repetitions, focusing on maintaining proper form. As your strength and endurance improve, increase the number of reps and sets gradually.
Placement in Workout: Since this exercise is highly demanding, perform it at the beginning of your upper body or push workout when you’re freshest.
Complementary Exercises: Pair with exercises that strengthen the core, wrists, and shoulders to support overall progress in advanced calisthenics movements.

Dips: Not Just Another Tricep Exercise

Dips, often pigeonholed as just another tricep exercise, are in fact a powerhouse movement capable of sculpting a robust upper body.

From the chest to the shoulders and, of course, the triceps, dips offer a full-spectrum challenge that can enhance strength, muscle mass, and functional capabilities.

Dive into Dips

At their core, dips are a bodyweight exercise performed on parallel bars or rings.

The movement involves lowering your body by bending the elbows until they’re at about a 90-degree angle, then pushing back up to full arm extension.

This seemingly simple exercise engages a wide array of muscles, including the triceps for pushing up, the pectoralis major (chest muscles) when leaning forward, and the anterior deltoids (front shoulders) throughout the movement.

The engagement doesn’t end there; stabilizing muscles throughout the upper body and core are also called into action, making dips a multifaceted exercise.

Beyond Triceps: A Full Upper-Body Exercise

While the triceps receive significant attention during dips, the exercise’s benefits extend far beyond a single muscle group.

By adjusting your body’s position — leaning forward or staying more upright — you can shift the focus between the chest and triceps, respectively, offering versatility in training focus.

Moreover, dips improve upper body strength holistically, enhancing stability and functional movements that translate into both everyday activities and athletic performance.

Technique and Variations

Ensuring Effectiveness and Preventing Injuries:

Proper Form: Keep your chest up and shoulders down to avoid unnecessary strain on the shoulder joints. Lower your body until your elbows are at a 90-degree angle, then push back up, focusing on using your triceps and chest.
Breathing: Inhale on the way down and exhale as you push up, which can help with exertion and stability.

Variations:

Bench Dips: Great for beginners, performed with your hands on a bench, feet on the ground.
Straight Bar Dips: Done on a single straight bar, challenging your balance and targeting the chest due to the body’s forward position.
Ring Dips: Using gymnastics rings adds an instability element, significantly increasing the engagement of stabilizing muscles.

Making Dips Work for You

Tailoring Dips to Your Fitness Level and Goals:

For Beginners: Start with bench dips or assisted dips using a machine to build up your strength and confidence.
Increasing Intensity: Add weight using a dip belt, a weighted vest, or by holding a dumbbell between your feet to progressively overload the muscles as you become stronger.
Volume and Frequency: Begin with what you can manage, even if it’s just a few reps, aiming for 2–3 sets. Incorporate dips into your routine 1–2 times per week, allowing for recovery time between sessions.

Conclusion

Embracing these underrated upper-body exercises — Strict Press, Push Press, Bent-Over Barbell Row, Pseudo Planche Push-Ups, and Dips — can significantly elevate your fitness journey, introducing new challenges and comprehensive strength gains.

Each offers unique benefits that extend beyond mere muscle building, fostering functional strength, stability, and progression towards advanced movements.

By integrating these exercises into your routine, you’re not just diversifying your workout; you’re setting the stage for unparalleled upper body development and performance.