StrengthUpper Power
A 65-minute advanced upper-body power session for men. Decline bench press and supinated bent-over rows at four sets of five build maximal pressing and pulling strength, standing military presses add overhead work, and rope hammer curls plus kneeling extensions finish the arms.
Upper Power at a glance
- Level
- Advanced
- Duration
- 65 minutes
- Exercises
- 5
- Estimated burn
- ~510 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Back, Shoulders, Biceps, Triceps
- Category
- Strength
- Made for
- Men
- Price
- Free
5 exercises in Upper Power
- 1Barbell bench press decline4 × 5
- 2Barbell bent over row supinated grip4 × 5
- 3Barbell standing military press3 × 8
- 3 × 10
- 3 × 10
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Upper Power
Fives are strength work — three minutes of rest and stop the set when bar speed drops rather than grinding a last rep. The supinated row hits the lats and biceps hard, so expect the curls at the end to feel heavier than usual.
Upper Power — questions
How long does Upper Power take?
About 65 minutes from the first set to the last. The session contains 5 exercises and burns roughly 510 kcal for an average trainee.
What equipment do you need for Upper Power?
Barbell and plates. The session is built around Barbell bench press decline, Barbell bent over row supinated grip, Barbell standing military press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Upper Power suitable for beginners?
Upper Power is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Upper Power work?
Chest, Back, Shoulders, Biceps, Triceps. 5 exercises, starting with Barbell bench press decline, Barbell bent over row supinated grip, Barbell standing military press.
Is Upper Power free?
Yes. Upper Power is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Upper Power into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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