Bodybuilding.com athlete and fitness model Brian DeCosta shows you how to build your chest, shoulders, & triceps with his complete shredding, muscle-building push workout.
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| Brian DeCosta's Shredding Push Workout |
1. Incline Bench Press: 4 sets, 6 reps
2. Incline Bench Press: 3 sets, 20 reps
3. Superset
a. Barbell Shrug: 3 sets, 15 reps
b. Rear Delt Fly + Lateral Raise: 3 sets, 20 reps (switch every 5)
4. Superset
a. Upright Row: 3 sets, 10 reps
b. Standing Overhead Triceps Extension: 3 sets, 10 reps
5. Cable Chest Fly: 3 sets, 20 reps
6. Superset
a. Standing Cable Press: 3 sets, 15 reps
b. Cable Triceps Pushdown: 3 sets, 15 reps
The insanity of Brian DeCosta's shredded physique catches the eye of people at all levels of fitness, but the "shredded for life" results he promises are not achieved without the discipline he has built. DeCosta recently provided a tier system that ranks his workouts for beginner, intermediate, or advanced lifters based on their number of training years. This upper-body workout specifically leans more advanced, but you can always scale down the number of sets or reps to better fit your goals and your current training experience.
When you're in a cutting phase, DeCosta recommends keeping the weights as heavy as you can and the reps high. This is clearly a theme in his training, as DeCosta's other push and pull workouts are heavy on the reps and supersets.
Not only is this a one-way ticket to muscle growth, but doing more helps him feel that he's getting a better workout, he says, which can be a positive reinforcement. And when your food is low, you need all the mental pump-ups you can get.
| Incline Bench Press |
On your first exercise, you'll be doing 4 sets of lower reps, followed by 3 sets of higher reps, because why not get brutal right off the bat? Choose your weights accordingly and make sure you're moving through a full range of motion. Keep your shoulder blades pulled together and down before pinning them into the pad, and create a slight arch with your back to help protect your shoulders. Driving your feet into the floor will help you move heavier weight, too.
| Barbell Shrug |
Superset number one! Start with your hands gripping the barbell just outside your legs. Again, before starting the movement, pull your shoulders back and stand tall. Think about sliding the bar up your legs and elevating your shoulders toward the ceiling. You should not be using any momentum from your legs or bending your knees.
| Brian Decosta |
Brian DeCosta is life changer; a thought provoker. His title says itness & Lifestyle consultant, which is just a fancy name for helping others envision a better version of themselves than they ever could on their own - then unapologetically holding them to that standard. An ex-9 to 5 corporate warrior, Brian has doubled down on blasting the social media airwaves with messages of positivity, wellness, personal development, and anything to awaken the sleeping many and spur them into action.
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@bodybuildingcom5 years ago| Brian DeCosta's Shredding Push Workout | 1. Incline Bench Press: 4 sets, 6 reps 2. Incline Bench Press: 3 sets, 20 reps 3. Superset a. Barbell Shrug: 3 sets, 15 reps b. Rear Delt Fly + Lateral Raise: 3 sets, 20 reps (switch every 5) 4. Superset a. Upright Row: 3 sets, 10 reps b. Standing Overhead Triceps Extension: 3 sets, 10 reps 5. Cable Chest Fly: 3 sets, 20 reps 6. Superset a. Standing Cable Press: 3 sets, 15 reps b. Cable Triceps Pushdown: 3 sets, 15 reps Transform Your Body with Brian: Shop Bodybuilding Signature Supplements: All Access 7-Day Free Trial: Subscribe: .....Expand118
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@blazemkds5 years agoNo talking just straight to the point, nice vid unlike most other building channels. 25
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@jeffreypq295 years agoBrian, you inspire me more and more every day. Thanks man. 2
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@MrJcologne5 years agoJeff cavaliere in tears when he saw the upright rows. 41
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@vishnunarayan88505 years agothe guy in the back is giving serious competition 33
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@wristgameicyyoufeelme67515 years agoDo we have to oil ourselves up as well or is that optional. 418
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@dviscious19855 years agoThat shit was dope. The background tune and all. 31
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@nishishmishra34075 years agoPlease put the remaining pull workout videos too the same way. 2
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@danarobinson61564 years agoGreat tunes. Love it. Got to add it to my workout.
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@sukidhillon90245 years agoVery hit & miss his workouts but this one looks awesome gonna try this one on my next push day! 3
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@muhammadmatiurrehman97715 years agoGreat video help me a lot thanks for sharing with us.
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@DanManThePurple5 years agoQuick n to the point and no vlogs im in love. 2
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@bhagyaattanayaka72275 years agoGood luck, looks amazing, hope your hard work make you more better,
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@dl36975 years agoThis shows that even as a natural u can be succesful, good work man. 3
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@josafarodrigues43504 years agoManda mais vdeos meu brother voc brabo estou curtindo muito seus videos.
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@iamgeminijoker5 years agoIm watching this post workout during meal. Badass vid.
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@nunyabidness68205 years agoPlease post the shredded pull workout too. 5
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@MrMeleo085 years agoLove it. Great movement great body workout. This workout fine. Nice.
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@cheriejones39655 years agoAll i can is wow and awesome body! No one has an excuse not to workout and to take care of themselves. Look at the muscles in his back, that is so crazy! Do your thing, my brother.
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@geraldlundegard42064 years agoThank you finally no bs talking just number of reps number of sets and even amount of rest period in between. This exactly what i need. Any advice on days. ...Expand1
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@kittybriones17035 years agoImpressive! Such dedication to your health/body. 8
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@rosalamariposa25675 years agoI love your videos wish you prosperity.
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@Masteruy925 years agoToda la papota, igual hay un gran esfuerzo detrs, dieta, aerbico, buen entrenamiento.
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@reinanto99225 years agoSuper density and volume! Awesome body.
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@Iron_addicted_65 years agoWhen u release back and biceps workout video? 25
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@ishanpant555 years agoWhat a physique man. Hats off to the hard work and dedication. 15
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@chrism69045 years agoWonder what kinda gear he' s on. Great workout! 1
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@petercurrin84135 years agoPerfection brian. Hope you feel that inside too. I know everyone has a different idea of what they need to look like or achieve in order to feel blissfully imho you' re as symmetrical and beautifully proportioned and handsome to boot, as most men ever dream of being. Stay humble and feel real joy at the combination of the gifts you' ve been blessed with and sheer disciplined dedication. What an inspiration you are. ...Expand5
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@garrypotts77114 years agoGreat video. Do u have back n biceps video n legs?
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@quincydean16895 years agoI know you gonna put a pull workout routine after this! 2
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@germanangelrids5 years agoMe gustara saber como coordina el ciclo de anablicos y cuales y en que cantidades, gracias.
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@philippedamphousse72935 years agoThis guy looks light year better than any of the current mr olympia contender.
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@fireman66324 years agoIs there anything else i can replace the last superset with? I tried them out but wasnt feeling it as much.
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@modernrock55565 years agoShredded upper body workout: 1. Test 2. Tren 3. Dbol 4. Hgh. 42
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@khushalgandhi31384 years agoMusic is better than the entire workout.
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@ggteaca5 years agoNice beat. Whats the name of this song? 5
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@KneelB4NoMan5 years agoIts a good thing he wore his cap throughout the workout. The suns glare coming in through the ceiling and walls was no joke! 2
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@jamesblack2575 years agoI managed to watch 22 seconds of this before being repelled by the music. We don' t need music we need good instruction which is prevented by the music. 19
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@kdot65235 years agoYou shouldve left the traps for a pulling workout(back, biceps & traps)
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@tjgraham22975 years agoThe best part was him on his knees with the head movement. 1
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@joelortiz65284 years agoThis is a workout video on how to workout on a full blown cycle.
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@adamg43365 years agoNot sure why you' d do a tricep pushdown with a v-bar tbh. My most pressing concern is, why can nobody afford a t-shirt?
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@akhlakahmed72275 years agoI was looking for this kinda solution thanks buddy.
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@Musket-uq9rg5 years agoDoes the baby oil come with the gear he uses or does he have to buy that separately?
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@DavidVargas-cr8ze5 years agoWhat does super set with previous movement mean?
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@mohammedirfan40015 years agoSir i love gym me also do gym but my size does not grow what i do? Could you give me some tips. 1
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@synoykkassey12775 years agoIt' s normal to do your workout without shirt while in our gym once you do that, you will be banned with no refund.
Related videos for Shredded Upper Body Workout - Chest, Shoulder, & Triceps | Brian DeCosta:
1. Incline Bench Press: 4 sets, 6 reps
2. Incline Bench Press: 3 sets, 20 reps
3. Superset
a. Barbell Shrug: 3 sets, 15 reps
b. Rear Delt Fly + Lateral Raise: 3 sets, 20 reps (switch every 5)
4. Superset
a. Upright Row: 3 sets, 10 reps
b. Standing Overhead Triceps Extension: 3 sets, 10 reps
5. Cable Chest Fly: 3 sets, 20 reps
6. Superset
a. Standing Cable Press: 3 sets, 15 reps
b. Cable Triceps Pushdown: 3 sets, 15 reps
Transform Your Body with Brian:
Shop Bodybuilding Signature Supplements:
All Access 7-Day Free Trial:
Subscribe: .. ...Expand 118
im in love. 2
1. Test
2. Tren
3. Dbol
4. Hgh. 42