NOTE: All SledTred exercises are shown in the module for quick reference. Please see below for the complete upper body workout.

Goals: Chest, shoulder, lat, upper back hypertrophy; upper body work capacity; core endurance

Duration: 60-90 minutes

Frequency: 1x per week

“A1” and “A2” mean the exercises should be performed in an alternating fashion.

How to Progress the Movements

Pause Dip: strive to get more total reps; increase pause durations; add 5lbs every 4-6 weeks

Wide Grip Pull-up: strive to get more total reps; add 5 lbs every 4-6 weeks and repeat the process

Push-up: keep it body weight only and strive to get more total reps; increase the density block duration

Inverted Row: keep it body weight only and strive to get more reps; increase density block duration

L Sit Hold: increase hold times; straighten legs more; lift feet higher

A1. Pause Dip (Detailed Breakdown)

How to Perform It:

1. Secure weight via dip belt. Use a weight that you can do for 10-12 clean reps.

2. Lower your torso under control by bending your elbows and leaning forward with your chest.

3. Go as deep as is comfortable, aiming for shoulders just below elbows at a minimum.

4. Pause in the deepest position for 2-3 seconds on every rep. Then explode back to the top.

Important note for all density block movements:

1. Stop with 1-2 reps in reserve on every bout. If you hit failure, the fatigue will disproportionately affect the rest of the density block.

Muscles Worked: Chest (pectoralis major); Triceps; Anterior Deltoids; Core (stabilization)

Benefits:

1. Increases time under tension, leading to greater hypertrophy and end-range strength.

2. Teaches control and body awareness through the bottom range of the dip.

3. Reinforces shoulder stability under load.

A2. Wide Grip Pull-up (Detailed Breakdown)

How to Perform It:

1. Use the wide pronated grip handle on the Power Tower.

2. Secure weight via dip belt. Use a weight that you can do for 10-12 clean reps.

3. Hang from the bar with arms fully extended.

4. Pull yourself up until your chin clears the handles, then lower under control to full extension.

Muscles Worked: Primary - Lats, Upper Back; Teres Major; Secondary: Biceps, Brachialis, Forearms

Benefits:

1. Maximizes lat and upper back width due to a wider range of horizontal abduction.

2. Strengthens pulling power and scapular control.

3. Emphasizes creating a strong visual “V taper” for aesthetic-focused training.

B1. Push-up (Detailed Breakdown)

How to Perform It:

1. Begin in a plank position with hands grasping the push-up handles on the SledTred.

2. Brace the core and lower your body under control until your chest nearly touches the floor.

3. Drive back to full extension at the top.

Muscles Worked: Primary - Chest, Anterior Deltoids, Triceps; Secondary: Core, Serratus Anterior

Benefits:

1. Builds foundational pressing strength and muscular endurance.

2. Encourages shoulder and scapular control.

3. Free core work

B2. Inverted Row (Detailed Breakdown)

How to Perform It:

1. Grasp the underside of the dip handles with your feet elevated onto a box or bench.

2. Keep the glutes flexed and hips fully extended so that the body remains in a straight line.

3. With your chest tall, drive through the elbows and pull your chest to the bar.

4. Lower back down under control to a fully extended position at the bottom.

Muscles Worked: Primary - Upper back (rhomboids, traps), Lats, Biceps; Secondary: Rear Deltoids

Benefits:

1. Builds horizontal pulling strength, which is an essential counterpart to pushing movements.

2. Maintains front-to-back strength balance, enhances scapular control, and improves posture.

3. Can be scaled for beginners and still remains valuable for advanced lifters.

C. L Sit Hold (Detailed Breakdown)

How to Perform It:

1. Hang from the pull-up bar and lift your legs into the finished position of a leg raise.

2. Hold for as long as possible while maintaining a hollow core and breathing rhythmically.

Muscles Worked: Primary - Rectus Abdominis, Hip Flexors; Secondary: Obliques, Grip, Forearms

Benefits:

1. Builds isometric core endurance and hip flexor strength.

2. Demands shoulder stability/mobility and grip endurance.

3. Excellent carryover to gymnastics, calisthenics, and explosive sports.

Regressions:

1. Tuck Hold: Perform the movement with bent knees instead of straight legs.

2. Unilateral Holds: Lift and hold one leg at a time.

3. Gradually work towards full, straight leg L Sit holds with both legs at once as core and hip flexor strength improve.