Lex Little's Upper Body Push Hypertrophy Session
Lexx Little is an Ohio-based fitness influencer and powerlifter who has been turning heads in the strength community since he started documenting his training journey at just 16 years old. What began as a raw squat progression video grew into one of the most compelling transformation stories in fitness — going from a teenager pushing 225 lbs to squatting 500 lbs in under a year.
Now with over 470,000 YouTube subscribers and nearly 800,000 Instagram followers, Lexx has built a loyal community around his unique blend of bodybuilding aesthetics and powerlifting strength. His content keeps it real — heavy lifts, honest progress updates, and a genuine look into the daily grind of someone who lives and breathes the gym.
Lexx has competed in USA Powerlifting, taken home first place in the teen division, and shared platforms with elite athletes like Larry Wheels, Jay Cutler, and Alex Eubank. He's also a trusted partner of brands like Young LA and Gorilla Mind — a reflection of the credibility he's built through consistency and results.
Whether you're just starting your strength journey or chasing your next PR, Lexx Little's channel is the place to find no-fluff training content, powerlifting advice, and real motivation from someone who started exactly where you are.
About the Program
Category: Hypertrophy
This upper-body push hypertrophy session is built to increase chest, shoulder and triceps size through a mix of heavy compound pressing and higher-rep isolation work. The workout emphasizes proper pressing mechanics, scapular control and progressive overload to drive muscle growth while minimizing shoulder stress.
Designed for lifters who have a basic foundation with the barbell and dumbbells, this routine works well as a focused upper push day within a 3–5 day split. Expect heavy sets early to build strength and moderate-to-high rep sets later to maximize metabolic stress and muscle fiber recruitment.
Workout Schedule
Upper Push - Chest & Shoulders
- compound
Guide: Barbell Bench Press Guide
- 5x5
Tips
How to perform: Set up with feet planted, retracted scapula and a medium-grip on the bar. Unrack the bar and lower it under control to the mid-chest while keeping elbows at a 45-degree angle. Drive through the heels and press the bar back to lockout by extending the chest and triceps. Breathe in on the descent and exhale on the concentric.
Muscles worked: primary chest, shoulders and triceps. Proper form includes stable scapulae, a consistent bar path and avoiding excessive flaring of the elbows. Benefits include improved pressing strength and mechanical overload to the pectorals; common mistakes are bouncing the bar off the chest and losing shoulder positioning.
- compound
Guide: Incline Dumbbell Press Guide
- 4x8-10
Tips
How to perform: Sit on an incline bench (25–35 degrees) and hold dumbbells at shoulder height. Press the weights up and slightly together while maintaining a natural arch and controlled tempo. Lower the dumbbells to chest level under control, keeping elbows slightly in front of the body.
Muscles worked: upper chest and anterior deltoid with triceps assistance. Proper form focuses on a consistent incline angle and controlled range of motion. Benefits include improving upper pec development and shoulder stability; avoid excessive arching or flaring the elbows which shifts stress off the target muscles.
- compound
Guide: Close-Grip Bench Press Guide
- 3x8
Tips
How to perform: Using a shoulder-width or slightly narrower grip on the barbell, unrack and lower the bar to the lower chest while keeping elbows close to the torso. Drive up through the triceps and chest to full extension. Keep wrists stacked over elbows and maintain scapular stability throughout the set.
Muscles worked: primary triceps with chest and front delts as secondary movers. Proper form reduces shoulder strain by keeping elbows tucked and using a controlled descent. Benefits include increased triceps strength and lockout power; common errors are flaring elbows and bouncing the bar off the chest.
- compound
- 4x8
Tips
How to perform: Sit upright with a neutral spine and press dumbbells overhead from shoulder height until arms are fully extended. Keep the scapulae stable, lead with the elbows and avoid excessive neck jutting. Lower the weights under control to the start position.
Muscles worked: primary shoulder muscles (deltoids) with triceps assistance. Proper form emphasizes a vertical press path and locked core to reduce lumbar compensation. Benefits include improved shoulder mass and pressing strength; common mistakes include overarching the lower back and letting the elbows drift too far back.
- isolation
Guide: Dumbbell Lateral Raise Guide
- 3x15
Tips
How to perform: Stand tall with a slight bend in the elbow and lift the dumbbells out to the side until they reach about shoulder height. Use a controlled tempo and avoid swinging or using momentum. Slightly externally rotate the humerus to target the lateral head.
Muscles worked: primary lateral deltoid and upper traps as a secondary mover. Proper form requires small ROM control and avoiding heavy weights that compromise technique. Benefits include improved shoulder width and balance; common mistakes are using the traps to shrug or swinging the torso.
- isolation
Guide: Cable Chest Fly Guide
- 3x12
Tips
How to perform: Set cables at chest-height, step forward with a slight staggered stance and bring handles together in front of the chest with a soft bend at the elbow. Squeeze the pecs at peak contraction and control the return to the start position, maintaining tension throughout.
Muscles worked: primary pectoralis major with anterior deltoid assistance. Proper form focuses on a full stretch and peak contraction without collapsing the shoulders forward. Benefits include targeted chest isolation and improved mind-muscle connection; avoid letting the shoulders round or using heavy momentum.