Shredded Upper Body Workout - Chest, Shoulder, & Triceps | Brian DeCosta

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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#bodybuildingcom
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#pushworkout
#chest
#naturalbodybuilding
#workout
#fitness
#shoulderworkout
#strength
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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 ► Transform Your Body with Brian: bit.ly/2DFbeo9 ► Shop Bodybuilding Signature Supplements: bbcom.me/2Kvxt2A ► All Access 7-Day Free Trial: bbcom.me/2KAUnG1 ► Subscribe: bit.ly/2DK5lGD

[@asmazahara9732]

Do i need to follow these everyday?...

[@oedtilo3292]

Decosta nice skills

[@kewanistr91]

Most of them are pull workouts

[@glennh9305]

Is that workout part of a 3day split

[@LSS53]

💪💪💪

[@wristgameicyyoufeelme6751]

Do we have to oil ourselves up as well or is that optional

[@Deadshotv]

Wrist Game Icy you feel me It’s required.

[@theboyisso6960]

No oil no gains

[@MrKaznova4love]

Lol

[@spiraldynamics6008]

You need oil to be shredded lol

[@farshadevil1]

need to grease the joints

[@blazemkds]

No talking just straight to the point, nice vid unlike most other building channels.

[@vishnunarayan8850]

1:58 the guy in the back is giving serious competition 😂😂😂😂

[@user-mv3fq6mj3b]

why would you do 5 or 6 reps on chest flies tho

[@MrJcologne]

Jeff Cavaliere in tears when he saw the upright rows.

[@modernrock5556]

Shredded Upper Body Workout: 1.Test 2.Tren 3.Dbol 4.HGH

[@sumitmalik648]

🤣😂😂

[@canduyudatiara6812]

Hahahaha

[@andytaylor8967]

Now that would be a more relevant video to watch

[@waynemanoffaith34]

Exactly! 👍🏼👍🏼👍🏼😃😃😃🤣😁😁

[@habbaticchio2468]

Yes!

[@dviscious1985]

That shit was dope. The background tune and all.

[@JeffBitler]

Brian, you inspire me more and more every day. Thanks man.

[@henrylongmire5113]

Brian your phenomenal. Amazing physique. Great video.

[@360srimankamalprithamtharr8]

I like the Bgm throughout this video.

[@nishishmishra3407]

Please put the remaining pull workout videos too the same way💯

[@muhammadmatiurrehman9771]

Great Video help me a lot Thanks for sharing with us

[@vibrantcomfort9284]

Tried this workout yesterday and my shoulders are on fire today. It usually take a couple days before I feel sore

[@dl3697]

This shows that even as a natural u can be succesful, good work man

[@tralalalashalalal]

Dude got that GH gut.

[@ardaarsen]

I dont see it. His stomatch looks fairly flat.

[@tralalalashalalal]

@@ardaarsen you can see it the side shots, it really gets distended

[@tian_ht]

Nice intensity

[@yashveercheekoory4597]

Aesthetics on point🔥🔥

[@nunyabidness6820]

Please post the shredded pull workout too

[@Iron_addicted_6]

When u release back and biceps workout video??

[@kittybriones1703]

IMPRESSIVE!! Such dedication to your health/body...

[@Wtfisahandle344]

kitty briones. Health!? Lol

[@kittybriones1703]

@@Wtfisahandle344 .. you have to be in great how to be in pretty damn good health to be in that kind of shape.. don't be a hater

[@LukeBeasto]

kitty briones They are discussing the healthy side of the PEDs used to achieve said body!

[@area1188]

@@LukeBeasto apparently some snowflakes still think these kind of physiques are achievable naturally.

[@LukeBeasto]

CHAOS People have the wrong idea about a lot of things but if you know the industry as much as I do then its so easy to tell who is using and who isnt!

[@jerUghanAworkshoP]

great body workout

[@SK-rm8bu]

Intense body workout awesome 💪💪💪👌👌

[@ishanpant55]

What a physique man.. hats off to the hard work and dedication. 😄😄

[@ashvnnn]

He's clearly juiced

[@ishanpant55]

He must be; however, to reach that level and to carve that physique is awesone.

[@ashvnnn]

@@ishanpant55 Yeah i agree

[@qaibthai8996]

he's natural.

[@chrism6904]

@@ishanpant55 Yep exactly. You still have to be dedicated and workout hard even (and eat right) if you still use gear. A lot of people think its easy work. It's not.

[@albuerneysilva2557]

Going to try this workout tonight.

[@iamgeminijoker]

Im watching this post workout during meal. Badass vid

[@DanManThePurple]

Quick n to the point and no vlogs I’m in love

[@geraldlundegard4206]

Thank 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 of the week to lift and how many days to take off for rest and recuperation.

[@vasanthakumari1610]

very nice

[@cheriejones3965]

All 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.

[@ForeverMasti]

Will try today

[@petercurrin8413]

Perfection 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 content. 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.

[@simplywade0559]

Peter Currin very well spoken

[@vodemorttom]

What is the name of the music??

[@HugoGSamuraiHg]

Great session 👍👍👍

[@sukidhillon9024]

Very hit & miss his workouts but this one looks awesome gonna try this one on my next push day! 👌

[@gavinrandall6608]

What supplements do you use?

[@mohsinalam7400]

Sick moves

[@simplywade0559]

Great workout

[@Квартирныеувлечения]

SUPER!!!

[@shubhamjalwal3893]

Yeah shrugs, upright, rear delt Flys.. All Push workout 👌 Wtf

[@angelocadena7094]

Was about to comment that. Haha

[@MessinAbout80]

Same thought crossed my mind. Would love to hear the rationale.

[@somethinginsanelylage]

Shubham Jalwal even tho they have more of a “pull” movement, a lot of people incorporate shoulders in their push workout even if they don’t necessarily “push”

[@akhampariya1]

@@somethinginsanelylage shoulders is push workout. Except shrugs abs upright. Like the guy said.

[@yungjroc5193]

should throw some squats and front squats in bro all push lmaoo

[@360srimankamalprithamtharr8]

I love that BGM ❤️

[@ggteaca]

Nice beat. Whats the name of this song?

[@reinanto9922]

Super density and volume! Awesome body....

[@oedtilo3292]

Good skills

[@merhametdavidkoc165]

Amazing workout! 😍😍😉👌💪

[@bhagyaattanayaka7227]

Good luck , looks amazing , hope your hard work make you more better ,

[@anupammahato1]

Perfect form

[@garrypotts7711]

Great video..do u have back n biceps video n legs??

[@chrism6904]

Wonder what kinda gear he's on. Great workout!

[@anugrahammedia4741]

Thanks bro🇮🇳

[@rk6909]

What a body MAN🙏

[@moramnavozacki]

I love this 😎 Thanks Brian 💪💪

[@Masteruy92]

Toda la papota, igual hay un gran esfuerzo detrás , dieta , aeróbico , buen entrenamiento

[@mohammedirfan4001]

Sir I love Gym me also do Gym but my size does not grow what I do ? Could you give me some tips

[@MonteiroM]

Yeah let's get all naked in our gyms.

[@jordans123ful]

So down

[@jasontribue6621]

Where they do that at!!??

[@_____J______]

So gay

[@physicFitness]

Shredded for sure💪🏾💪🏾💪🏾💯💯💯

[@peacehumanity5618]

nice one 👍

[@reskallaadam1484]

Amazing experiences

[@wjjrwjj]

Nice work out feel pain feel good

[@Kainthemain]

that waist bro,good shit man

[@MrBTDhimself]

Beast

[@naveent2785]

Awesome Bod!

[@IanChumba]

awesome physique..

[@hannahberii3714]

Loved it!!!🧡🧡🧡🧡

[@kilduce4423]

He made those shrugs look easy

[@Exxon300]

Motivation

[@classiql]

So helpful 💪🏽

[@MrJcologne]

Did the baby oil reapplication count towards the super sets?

[@rosalamariposa2567]

I love your videos wish you prosperity

[@elaounizinoune]

Nice

[@mrchinee25]

Is this a bareback membership gym?

[@clashwithsm4200]

Yeah cuz shrugs are a push workout

[@shavellex7382]

Do reverse shrugs

[@MrDopestDope1]

well it depends on perspective.

[@BrownPatriot316]

CLASH with SM Shrugs aren’t necessarily a “push” workout but traps definitely can get thrown into the shoulder category. Just like rear delts aren’t a “push” workout either, but still get thrown into push day. I personally do traps on pull day but either way makes sense.

[@Anthony-hk2fy]

Doesn't the video say upper body shreds? Nothing about push workout

[@alexflores5554]

Aren’t shrugs a pulling exercise for back?

[@DrmustafaElamin]

No for traps

[@alexflores5554]

Dr.mustafa Elamin1983 traps are part of the back 🤦🏽‍♂️

[@blakealthen1369]

How many days do you recover before repeating?

[@philippedamphousse7293]

This guy looks light year better than any of the current mr olympia contender.

[@uno3863]

Yoooo I'm definitely doing this!! 👍👍

[@missindianitya4174]

My god what a physic

[@muhammadmatiurrehman9771]

wow what a Great Bodybuilder Love it

[@josafarodrigues4350]

Manda mais vídeos meu brother você é brabo estou curtindo muito seus videos

[@Fdeselecao]

Sick physique

[@РоманХристенко-и1х]

Лучше и ненадо! Это супер кондиция!!!

[@Driving4bangers]

I’m thinking about lifting all the weights is that good? Probably

[@KneelB4NoMan]

It’s a good thing he wore his cap throughout the workout. The Sun’s glare coming in through the ceiling and walls was no joke!! 🙄

[@chaitanyabahunadham2973]

Underrated comment mate

[@chronotrigger9040]

His future is too bright. Needs some shade.

[@pooliramesh4497]

Super

[@physicFitness]

Shredded 💯💯🔥🔥🔥

[@quincydean1689]

I know you gonna put a pull workout routine after this!!!

[@danarobinson6156]

Great tunes. Love it. Got to add it to my workout

[@SealAngel]

Greatest bodybuilder of all time.

[@ActionZach]

Serious question. Does taking creatine and bcaas Clint as not natural?

[@timjeffries1555]

Uprights & shrugs are pulling.

[@elmasguapo9106]

Insane shit. 🤩

[@nuttyjunno3154]

Cool

[@aadilkaisar9422]

no one is wearing tshirts

[@TroijanSkinhead]

Going right now where can I get this song

[@codefitness]

Dope!!!!

[@pathikchakraborty2192]

No time under tension

[@nikhilfitnesswork5819]

Wow,I am big fan for you ☺☺

[@johnobrien2172]

Now that is what I call aesthetics! 👌🏽

[@akhlakahmed7227]

I was looking for this kinda solution thanks buddy

[@HumberStudent]

Beautiful!

[@msingh2333]

What Steriods do I need to look like this please

[@ggteaca]

M Singh Testosterone