3 Exercises to Strengthen Your Upper Body

Hey, happy B.C. Day! It is a long weekend here Kelowna and we are celebrating British Columbia Day. It is a statutory holiday that gives Canadians in the province of BC the opportunity to celebrate their achievements or relax with family and friends.

Our family is relaxing a little bit and will head off to the Local Farmers’ Market.

Local Market

I love shopping at the Farmers’ Market, especially at this time as fresh fruits and vegetables are widely available.

Today, I have a quick workout for you to help improve your upper body strength. This is from my good friend, Isaac Payne.


~ Rick Kaselj, MS


Hey, I’m Isaac Payne from Pure Payne Strength and Conditioning. Today, I will show you a quick and simple, but highly effective upper body and core workout.

10-Minute Upper Body Workout

CLICK HERE to watch the YouTube video.

It will take about 10 minutes of your time.

# 1 – Chin Ups

Chin Ups

Chin Ups

Use a standard underhand grip. Start at shoulders-width apart and basically at full extension. Get the chin right over the bar in a nice, slow and controlled movement without swinging.

#2 – Ring Dips

Ring Dips

Ring Dips

Make sure that your ring is about chest high. Keep the ring nice and tight to the shoulders. You want to flare the elbows out and you want to lean in the chest.

#3 – Pike Sit Ups

Pike Sit Ups

Pike Sit Ups

Your legs are straight. Arms are straight above the head and you will engage your core. Bring your legs up to reach your hands, all in one flow of motion, then back down again. Do this in a nice and controlled movement.

Perform three chin ups, six ring dips and nine pike sit ups. You will do as many sets and repetitions as you can in a 10-minute time frame. You have to pace yourself, but try to keep moving. Make it metabolic and get a great upper body and core workout.

If you want to build muscle and get ripped – all while keeping your workouts fresh and easy to follow, then click here to check out the Strong, Lean & Conditioned System.

Until next time!

Isaac Payne