The Secret to "Young" Muscles? Powerbuilding Upper Body Workout for Strength + Aesthetics

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Over the years, I’ve found that when you combine different training disciplines with purpose, the results can be game-changing. That’s why I love mixing elements of track and field, powerlifting, Olympic lifting, and bodybuilding. Each brings something unique to the table, and when blended with intention, they can take your physique and performance to the next level.

In today’s workout, we’re doing an upper body powerbuilding session designed to do just that.

What Is Powerbuilding?
Powerbuilding is a training style that merges the strength focus of powerlifting with the muscle-sculpting benefits of bodybuilding. Think of it as the perfect “show and go” combo: you’ll look strong and be strong.

This approach builds fast-twitch muscle fibers, increases explosive power, and develops that full, aesthetic upper body. Let’s break down the workout.

1. Smith Machine Plyo Press
This explosive, plyometric movement trains the chest, shoulders, hips, and core. Think of it like a shot put motion, but controlled and powerful.

Form Tips:
Set the safeties on the Smith machine first.
Start with little or no weight if you’re new to the movement.
Keep your elbows directly under the bar.
Use hip drive to press the bar up with speed and control.

This is a fantastic power developer that helps you tap into your fast-twitch muscle fibers early in the workout.

2. Barbell Push Press with Slow Negative
This move blends power and hypertrophy: you drive the weight up powerfully and lower it slowly to build control and muscle.

How to do it:
Use a weight heavier than your strict press max.
Use your hips to drive the bar overhead.
Slowly control the bar back down.
Hands should be slightly wider than shoulder-width.

Expect to feel this in your shoulders, triceps, and even core. It’s a strength and aesthetic builder all in one.

3. T-Bar Rows
T-bar rows are excellent for developing not just your back but your entire posterior chain.

Trainer tip: I recommend standing more upright to target the upper back and rear delts. Using 25-pound plates instead of 45s gives you better range of motion.

Focus on:
Keeping elbows close to the body.
Letting your arms act like levers rather than lifting with them.
Getting a full stretch and squeeze.

4. Pullovers
A classic move with a twist. Pullovers work your lats, serratus, chest, and even your core when performed properly.

Make it power-friendly:
Squeeze your shoulder blades and keep them pinned to the bench.
Keep a slight bend in your elbows.
Use a little hip drive to assist.
Stop just short of vertical to maintain muscle tension.

Great for building a wide upper back—and for functional strength, especially if you do any throwing or rotational sports.

5. Heavy Dumbbell Upright Rows
We finish strong with a power-focused upright row to target your shoulders and traps.

Form tips:
Keep the dumbbells close together as you begin the lift.
As you lift, separate them slightly and angle them to keep the wrists neutral.
Drive up with the hips and control the weight down slowly.

This move helps build thick, rounded “boulder shoulders” with a combination of power and control.

Why Train for Power?
You might be thinking, “But why lift heavy or train for speed?”

Here’s the deal: as we age, we lose fast-twitch muscle fibers first. These are the ones responsible for speed, power, and reaction time. That loss isn’t just about athletic performance - it affects everyday life.

Training with intensity and speed helps you:

Maintain fast-twitch fibers
Improve reaction time and coordination
Increase metabolism and preserve lean mass
Build stronger, more resilient muscles

And let’s not forget: fast-twitch fibers are also the ones that give muscles that “juicy,” full, 3D look. So if aesthetics are your goal, speed and power work should absolutely be part of your training.

Powerbuilding truly gives you the best of both worlds. You’re not just lifting to look good—you’re building real, functional strength that carries over into everything you do.

Set your safeties. Start with lighter weights if you're new to this style. Focus on power, speed, and control. And most importantly - have fun with it!

Thanks for reading - let’s go power build!

I’ve created 90-day progression-based programs for both home and gym workouts. Many of them now include voiceover video demonstrations—just like this video—with detailed tips, techniques, and strategies to help you train smarter and harder. You can absolutely create your own plan… but will you?
If not, I’ve got you covered. Check out my programs for gym and home here, with a 20% off coupon:
https://fit.erinstern.com/?coupon=NEW...


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