Jeff Nippard, a well-known fitness coach and natural bodybuilder, has spent a full year refining his physique. He recently shared the upper-body exercises that produced the most significant results.
Nippard is known for his detailed, evidence-based workout advice on social media. In a recent post, he revealed the outcomes of his year-long training experiment.
He explained, “I gained 2.7 pounds of lean muscle and lost 2 pounds of fat. My body fat dropped from 15.8 percent to 14.5 percent. I have over 15 years of lifting experience, and my body weight stayed the same at 164.6 pounds.”
While the numbers may seem modest, they are impressive for someone with extensive training. The visual results, he says, tell the full story.
Among the exercises, Nippard highlights the incline barbell press. He prefers it to the incline dumbbell press because the barbell allows more weight to be added. “Dumbbells get bulky and awkward at higher weights, but with a barbell, you can keep adding weight,” he explains.
Incline Barbell Press
Sets: 3
Reps: 6-8
How to do it: Lie back on an incline bench with a barbell above you. Lower the bar to your upper chest, then press it up. Keep your elbows at a 45-degree angle.
Another favorite is the seated cable flye. Nippard chooses the seated position for greater stability, which helps keep tension focused on the chest rather than spreading to the ankles or lower back.
Seated Cable Flye
Sets: 2
Reps: 10-12
How to do it: Sit on a bench between two high cable pulleys. With a slight bend in your elbows, bring the handles together in front of your chest in a wide arc.
For back development, Nippard credits weighted pullups for his biggest gains.
Weighted Pullups
Sets: 3
Reps: 6-8
How to do it: Attach a weight plate to a dip belt or hold a dumbbell between your feet. Grip the bar, engage your lats, and pull your chin over the bar.
He also recommends high cable lateral raises to target the side deltoids, which help create a broad, tapered physique.
High Cable Lateral Raise
Sets: 2
Reps: 8-10
How to do it: Stand sideways to a high pulley with the handle above shoulder height. With elbows slightly bent, raise your arm to shoulder level and lower it slowly.
For comprehensive back muscle engagement, Nippard suggests deficit Pendlay rows.
Deficit Pendlay Row
Sets: 2
Reps: 6-8
How to do it: Stand on a low platform with a barbell on the floor. Bend until your torso is parallel to the ground. Pull the bar explosively to your lower chest.
To strengthen the triceps, Nippard favors the overhead cable triceps extension. Studies show it effectively works all three heads of the triceps.
Overhead Cable Triceps Extension
Sets: 2
Reps: 8-10
How to do it: Using a rope or bar attachment, face away from the weight stack. Step forward and extend your arms overhead, keeping elbows close to your head.
Lastly, for biceps growth, Nippard recommends the Bayesian biceps curl.
Bayesian Biceps Curl
Sets: 2
Reps: 8-10
How to do it: Set a single cable at the lowest point. Face away from it, holding the handle with one hand slightly behind your torso. Curl the handle forward and squeeze your bicep at the top.
These exercises formed the core of Nippard’s successful year-long transformation. His approach combines strategic exercise selection and consistent effort, even for experienced lifters.
