<\/p>\n
Ida Bergfoth is a body transformation and fitness coach from Sweden who loves to share muscle building workouts with her millions of enthusiastic followers<\/a>. And, when it comes to getting the most efficiency from getting her sweat on, this buff beauty understands that slight tweaks can lead to terrific results. So, if you\u2019re looking for a next level upper body workout that promises real-life results, here\u2019s what you need to know.<\/span><\/p>\n The following four exercises, along with Bergfoth\u2019s do\u2019s and don\u2019ts, should serve you\u00a0 well in your next session. To try it for yourself, aim for 3 sets of 8 to 12 reps on each exercise.<\/span><\/p>\n <\/a><\/div>\n<\/blockquote>\n<\/div>\n \u00a0<\/p>\n Starting out with the single arm cable lat pulldown<\/a> for building bigger latissimus dorsi muscles, the coach counters the idea of leaning back or staying vertical while pulling down on the cable. \u201cSitting completely vertical pulls with the bicep\/ shoulder,\u201d explained Bergfoth. Instead, the inspiring athlete suggests leaning back slightly, with the chest lifted, to line up the cable with the lats. To perform the pulldown, the coach advised bringing the elbow down towards the hip for the ideal range of motion.<\/span><\/p>\n Second, Bergfoth, demonstrated the details while performing a flat bench dumbbell bench press<\/a>, and noted that the elbows should be tucked in, rather than flared out to the sides, in order to relieve stress from the shoulder joints. \u201cKeep the tension of the chest,\u201d offered the coach.<\/span><\/p>\n Third, Bergfoth, took on some seated overhead triceps extensions<\/a>, once again eliminating wild elbows to avoid joint pressure. Instead, the coach kept her elbows tucked and facing forward, keeping the focus on building her triceps.<\/span><\/p>\n For her final exercise, the coach completed the incline dumbbell press. The angle of the incline promotes the targeting of the upper chest, or clavicular head), while the traditional bench press spreads the load across the entirety of the pecs.<\/span><\/p>\n Because the incline bench press targets only part of the chest muscles, the reps can feel more difficult to perform, and require less weight to feel the burn. To avoid injury, Bergfoth advised against bending the wrist backwards, instead keeping\u00a0 them straight and solid as they rotate towards the top of the press. \u201cPunch your knuckles to the top of the ceiling,\u201d said Bergfoth for the perfect cue.<\/span><\/p>\n Next time you are looking for a bullet proof upper-body workout, take on these four exercise and employ Bergfoth\u2019s brilliant advice.<\/span><\/p>\n To follow Ida Bergfoth on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\nIda Bergfoth\u2019s Next Level Upper Body Workout<\/h2>\n
\n
\n
What Is Ida Bergfoth\u2019s Upper-Body Muscle Building Routine?<\/h2>\n