Powertec Home Gym Workbench Olympic Bench Upper Chest and Shoulder Training with Rob Riches


Team Powertec athlete Rob Riches demonstrates upper pectoral and deltoid exercises using the Powertec Workbench Olympic Bench.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hi guys, I’m Rob Riches, part of Team Powertec and today on my fit and functional series, I’ll be looking at 2 of the major muscle groups to help you build not only an impressive-looking physique but one that’s functional too. We’ll be looking at the upper area of the chest and also the shoulders to help you get that nice broad Y-shape to the upper torso. The first exercise is the Incline Bench Press. So, let’s get started.

It’s a great exercise to start off your chest workout. Especially if your main focus is to build up and develop the upper portion of the chest when you’re at your freshest, and you have the most energy stored within the muscle.

Just a few points to take on board. Firstly, when you’re pushing, make sure your wrist, elbow and shoulder are all on that same pane of motion. This will help transfer the weight you’re lifting onto the area of the chest that you are trying to train and secondly, the movement. When you push up, make sure you’re actively squeezing the chest right up into that last part, pause and then as you slowly lower back down, a little bit slower than when you press up, take a breathe in then careful not to allow the bar to touch down on your chest.

Right then, moving on to the second exercise and for this I need to change the set up of the bench.

Now with the flat bench, I’m working broader spectrum of my chest muscles. So, its a good exercise to go as heavy as you can. That said, you still want to get too heavy where you can complete at least 10, if not, 12 repetitions. That for me, is I find the best rep range to really maximize muscle growth.

Few more facts about this one. Body layout. When I’m down on the bench, I’m making sure that my lower back is firmly pressed down into the bench and not lifting my back up putting my lower back at risk. Again, trying to transfer all the stress from the weight onto my chest. Secondly, hand positioning of the bar. You see these grooves cut into the bar where normally my ring would be my ring finger wraps around. This allows me to space my hands out at the right distance so that when I bring the bar down, my wrist and elbow will remain at a right angle to my upper arm and again, keeping all of that stress from the weight onto my chest.

Let’s set up the 3rd exercise now and focus on the shoulders.

This compound Shoulder Press is one of the best exercises to help you develop some size and strength in the upper body, especially, around the traps and the delts.

Just a few pointers again to take on board when you’re performing this exercise. The first one, I have the bench slightly raised back. This allows me to keep my shoulders back but also focus more on the front of the shoulders being worked, instead of sat of completely upright and feeling my back come into play. Second, the hand position as well, once again like with the Bench Press, my ring finger is wrapped around this groove on the bar. I’m trying to keep the bar on a vertical axis. So, again, wrist, elbows and shoulders are all in that same plane of motion. Finally, lower the bar for about chin-high, pushing all the way up extending the arms up without locking out the arms. Again, keeping all of that stress firmly in the front delts.

Right then, let us move on to the fourth and final exercise and this time, focus on the upper traps.

These barbell shrugs, one of the best ways to help develop the upper portion of the shoulders. Especially, around this area here – the traps near the neck. Just make sure that when you’re lifting, it’s with your shoulders, up and down, and not your biceps coming into play helping you lift that bar with the arms. My hands are approximately shoulder with the parts so again keeping that weight directly under the muscle group that I’m working, this trapezius muscles here.

That’s all the time I have for today on my tips and tricks hope you join me next time. I’ll be showing your more of my favorite exercises on my fit and functional series with Powertec.

Until next time, take care.


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