How to get a body like Kylie Jenner: Upper-body workout

The set-up

• Pick up the dumbbell using a neutral grip and sit on the bench with them resting on your thighs, close to your hip crease.
• Position your feet shoulder-width apart, under or behind your knees and flat on the floor.
• Lean back against the bench, using your thighs to help get the dumbbells into position, level with your chest and then up to a stacked position, with the wrist, elbow and shoulder all aligned.
• Point your chest upwards (but keep the ribcage tucked down) towards the ceiling and tuck your shoulder blades down into your back pockets.
• Your shoulders and glutes should be touching the bench and there will be a small gap between your lower can and the bench.
• This is the start and end position for each rep.

The movement

• From the stacked position at the top, ‘pull’ the dumbbells down towards your chest with the arms at an angle of 45-60 degrees to your torso.
• You have reached the end of your range-of-motion when you can no longer lower the dumbbells without the shoulder rounding forwards.
• Pause before reversing the motion, under control, to return to the start position.
• Pause again before repeating for the desired number of reps.
• On the last rep, lower the dumbbells to the start position, tuck your elbows in and sit forwards using your legs to generate momentum. You can also ask a training partner to take one dumbbell from you at a time.

Trainer tips

• The set-up and movement are the same as other versions of the dumbbell bench press but this angle places more emphasis on your shoulders.
• Make sure that the dumbbells do not clang together at the top of the movement.
• Ensure that you do not ‘shrug’ the weight up at the top. This reduces shoulder stability and increases the risk of injury. Focus on keeping the shoulder blades tucked down throughout.

The set-up

• Grip the cable attachment with a neutral shoulder-width grip and sit down on the bench with your upper thighs securely positioned under the padding.
• Sit up as tall as possible with your arms fully extended above your head but avoid shrugging your shoulders up by your ears.
• This is the start and finish position for each rep.

The movement

• Keeping your torso still, pull your elbows down towards your waist while squeezing your shoulder blades together.
• You have reached the end of your range-of-motion when your elbows cannot travel any further without your shoulders rotating inwards and upper back rounding.
• Pause for a moment and focus on contracting (squeezing) your upper back muscles.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Imagine you are taking your shoulder blades up and down like an elevator; allow them to move through their full range-of-motion rather than yanking the bar with your arms.
• Avoid using cable attachments that are narrower than your shoulders as this can restrict your range-of-motion.
• Use lifting straps to avoid grip becoming a limiting factor in the movement.
• Watch how far the weight stack travels on each rep as a reference point for your range-of-motion. If this shortens significantly between the first and last rep, the weight is too heavy.
• The arm muscles will contribute to this movement but they should not be doing all the work. Focus on drawing the weight down using the back only, the arms should simply assist in the movement.

The set-up

• Help the client to pick up the dumbbells using a neutral grip and guide them to sit on the bench with the dumbbells resting on their thighs, close to the hip crease.
• The client’s feet should be positioned at shoulder-width apart, under or behind their knees and flat on the floor.
• Cue the client to lean back against the bench, using their thighs to help get the dumbbells into position, level with the chest and then up to a stacked position, with the wrist, elbow and shoulder all aligned.
• Instruct the client to point their chest upwards (but keep the ribcage tucked down) towards the ceiling and tuck their shoulder blades down into their back pockets.
• The client’s shoulders and glutes should be touching the bench and there should be a small gap between their lower back and the bench (neutral spine).
• This is the start and end position for each rep.

The movement

• Help the client get into position with the dumbbells to the top ‘stacked’ position.
• From the stacked position at the top, cue the client to ‘pull’ the dumbbells down towards their chest with the arms at an angle of 45-60 degrees to their torso.
• You have reached the end of your range-of-motion when you can no longer lower the dumbbells without the shoulder rounding forwards.
• Pause before reversing the motion, under control, to return to the start position.
• Pause again before repeating for the desired number of reps.
• On the last rep, lower the dumbbells to the bottom position, tuck your elbows in and sit forwards using your legs to generate momentum. You can also ask a training partner to take one dumbbell from you at a time.

The set up

• Sit on the machine facing the weight stack with your feet on the foot supports, and knees slightly bent.
• Reach forward and grip the cable attachment with a wide grip (slightly wider than shoulder width apart).
• Sit up as tall as possible with your arms fully extended reaching out in front of you.
• This is the start and finish position for each rep.

The movement

• Keeping your torso still, pull your elbows back towards your waist while squeezing your shoulder blades together.
• You have reached the end of your range-of-motion when your elbows cannot travel any further back without your shoulders rotating inwards and upper back rounding.
• Pause for a moment and focus on contracting (squeezing) your upper back muscles.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Avoid pulling the cable attachment too high towards your chest as this will shift tension off your upper back muscles and onto your arm muscles. Instead, focus on pulling your elbows towards your waist.
• Your arm muscles will be working, but you should not feel that they are doing more work than your upper back muscles.
• Watch how high the weight-stack travels on each rep as a reference point for your range-of-motion. If this shortens significantly between your first and last rep, then the weight is too heavy.

The set-up

• Perform this exercise with your chest supported on a bench. This allows you to maintain a stable position and focus on the movement. Use the closest setting if the bench does not allow you to set it to a 75-degree setting.
• Pick up the dumbbells, straddle the bench and lean into it so that your torso angle matches the bench angle.
• Hold the dumbbells with a neutral grip and let your arms hang just outside of your thighs (to maintain a slight level of tension throughout) with a small bend in your elbows.
• This is the start and end position for each rep.

The movement

• Push the dumbbells out to your sides while keeping your shoulders depressed. Your elbows should travel just in front of your shoulders.
• You have reached the end of your range-of-motion when you cannot lift the dumbbells any higher without your shoulders shrugging upwards.
• Pause for a moment before reversing the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Do not use momentum to ‘swing’ the weight upwards. Keep control of the dumbbells at all times.
• Keep your little finger slightly higher than your thumb throughout the movement to keep maximal tension on your medial deltoid.
• If you cannot pause briefly at the top and bottom of the rep, the load is too heavy.
• Single-joint exercises like the lateral raise require less effort than multi-joint movements but make sure to stick to the prescribed rest period to ensure you can maintain performance.
• This is a complex exercise so start light and only increase the load when you are happy with your technique. Use a mirror to monitor your form.

The set-up

• Adjust the cable to the highest setting and attach two standard length rope attachments or one long rope attachment.
• Hold the ropes with a neutral grip and take three to four steps back from the station.
• If performing the standing version, stand with your feet shoulder-width apart, push your hips back and lean forward slightly.
• Squeeze your shoulder blades back together and pull your elbows back behind your shoulders.
• This is the start and finish position for each rep.

The movement

• Keeping your upper arms and torso still, extend your elbows to straighten your arms.
• You have reached the end of your range-of-motion when you cannot move any further without your upper back rounding and shoulders rotating inwards.
• Pause for a moment and focus on contracting (squeezing) your triceps.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Make sure to move through the fullest range-of-motion possible, fully flexing your elbows on the return to the start position.
• Keep your upper arms still and do not let the weight pull you out of position. The only movement should come from your forearms hinging on your elbow joints.
• Single-joint exercises like the cable triceps extension require less full-body effort than multi-joint exercises, and it can be tempting to cut short your rest period. Make sure you stick to the recommended rest interval to give your muscles time to recover and maintain performance level.

The set-up

• Set the bench to a slight decline (normally around 1 notch down on the bench).
• Lie face up on a bench with your knees tucked all the way into your chest.
• Hold onto the head of the bench with both hands.

The movement

• Engage your abdominal muscles and curl your lower back off the bench. Visualise closing the gap between the bottom of your ribcage and your pelvis.
• You have reached the end of your range-of-motion when you cannot move any further without rolling up onto your upper back.
• Pause for a moment and breath out in a long stream as if blowing up a balloon to achieve an extra contraction in the abdominals.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• If you cannot feel an intense sensation in your abs, you are likely using momentum and other muscles, like the hip flexors, to swing upwards. Try slowing down the movement until you can feel it.
• If you are unable to perform the exercise effectively flat, try a slight decline with your head at the bottom to allow gravity to help you.
• Once you are able to complete the movement flat, you can progress the exercise to a slight incline with the head at the top of the bench.