4 Techniques for Maximum Chest, Lat, and Arm Growth

Ida Bergfoth, a Swedish body transformation and fitness coach, shares her expertise on muscle building workouts with millions of followers. She emphasizes the importance of slight tweaks for efficient results. The following four exercises, along with Bergfoth's do's and don'ts, can help you achieve real-life results in your next upper body workout. To try this workout, aim for 3 sets of 8 to 12 reps on each exercise. Ida Bergfoth's Next Level Upper Body Workout Single-Arm Cable Lat Pulldown Flat Bench Dumbbell Bench Press Seated Overhead Triceps Extensions Incline Dumbbell Press with Wrist Rotation

Starting with the single arm cable lat pulldown, Bergfoth counters the idea of leaning back or staying vertical while pulling down on the cable. Instead, she suggests leaning back slightly, with the chest lifted, to line up the cable with the lats. To perform the pulldown, bring the elbow down towards the hip for the ideal range of motion. Next, Bergfoth demonstrates the flat bench dumbbell bench press, noting that the elbows should be tucked in, rather than flared out to the sides, to relieve stress from the shoulder joints. She advises keeping the tension of the chest. The seated overhead triceps extensions follow, with Bergfoth keeping her elbows tucked and facing forward to avoid joint pressure. For her final exercise, the incline dumbbell press, Bergfoth targets the upper chest, or clavicular head, by using an incline bench press. This promotes the targeting of the upper chest muscles, making the reps feel more difficult to perform and requiring less weight to feel the burn. To avoid injury, Bergfoth advises against bending the wrist backwards, instead keeping them straight and solid as they rotate towards the top of the press. She recommends 'punching your knuckles to the top of the ceiling' for the perfect cue.