Ben Shephard might be best known for his smooth presenting skills on Good Morning Britain and Tipping Point, but make no mistake — this guy is just as committed in the gym as he is in front of the camera. At nearly 50, Ben is still repping out upper-body sessions that would challenge men half his age. His arms, chest, and shoulders look sharp, sculpted, and strong — and that’s not luck. It’s programming.
So what’s the secret behind Ben Shephard’s rock-solid upper body? Simple: he follows a focused, high-volume training style that blends strength with definition, keeping his frame both functional and aesthetic.
In this article, we’re diving into a Ben Shephard-inspired 10-move upper-body workout that targets your chest, shoulders, and arms — without wasting time on fluff. Whether you’re training at home with dumbbells or hitting a full gym, this routine brings the heat.
Let’s get to work.
Why Ben’s Upper-Body Training Style Works
Ben doesn’t train like a bodybuilder chasing bulk. His approach leans more toward functional strength with a lean, athletic physique — the kind of build that’s as practical as it is polished.
Here’s what sets his sessions apart:
- Push-pull balance: He trains pressing and pulling muscles evenly to avoid imbalances
- Volume for growth: Higher reps with controlled tempo increase muscle fatigue and stimulate hypertrophy
- Supersets: Ben loves combining exercises to maximise time and intensity
- Mobility-friendly: He includes movements that protect the shoulders, not just pump them
The result? A chest and shoulder routine that builds strength, size, and symmetry — without compromising joint health.
Ben Shephard’s 10-Move Upper-Body Workout
Goal: Build upper-body size and definition
Time: 45–50 minutes
Equipment: Dumbbells, barbell (optional), bench, resistance band, pull-up bar
Format: Supersets and tri-sets
Frequency: 1–2x per week
Warm-Up (5 minutes)
Start with some dynamic mobility to prep the upper body.
- Arm circles (30 sec each direction)
- Band pull-aparts – 15 reps
- Scapular push-ups – 10 reps
- Jumping jacks – 1 minute
- Shoulder dislocates with band – 10 reps
Superset 1: Chest Foundation
1. Barbell Bench Press or Dumbbell Chest Press
Sets: 4
Reps: 8–10
Rest: 60 sec
This is your primary compound lift. Focus on clean form, full range of motion, and a solid contraction at the top.
2. Push-Ups (Standard or Elevated Feet)
Sets: 4
Reps: To failure
Rest: 60 sec
Use this as a burnout after pressing. Ben often uses bodyweight to chase the pump.
Superset 2: Shoulder Size and Power
3. Seated Dumbbell Shoulder Press
Sets: 4
Reps: 10
Rest: 60 sec
Press straight overhead, not forward. This targets the anterior and medial delts — key for that capped shoulder look.
4. Dumbbell Lateral Raises (Slow Tempo)
Sets: 4
Reps: 12–15
Rest: 60 sec
Control the movement. Use a 2-second lift and 3-second lower to build time under tension. It burns, but it builds.
Tri-Set 1: Chest Isolation + Upper Back Balance
5. Incline Dumbbell Flys
Sets: 3
Reps: 12
Rest: 0 sec
Stretch at the bottom, but don’t drop your arms too low. Keep tension in the pecs.
6. Resistance Band Pull-Aparts
Sets: 3
Reps: 20
Rest: 0 sec
Pull the band apart until your arms form a T. This strengthens the rear delts and mid-back — great for shoulder health.
7. Dumbbell Front Raises
Sets: 3
Reps: 12 each arm
Rest: 60 sec after all three moves
Alternate arms or go two at a time. Helps hit the front delts hard after pressing.
Superset 3: Arm Finishers
8. Dumbbell Bicep Curls (Tempo 2-0-2)
Sets: 3
Reps: 12
Rest: 30 sec
Go slow and controlled. Focus on the squeeze at the top — don’t swing.
9. Overhead Dumbbell Tricep Extensions
Sets: 3
Reps: 10–12
Rest: 30 sec
Use one dumbbell held with both hands. Keep your elbows close and stretch the triceps at the bottom.
Finisher: Bodyweight Burn
10. Pike Push-Ups (Shoulder Focused)
Sets: 2
Reps: 10–15
Rest: 30 sec
Get your hips high, head down toward the floor. This mimics a vertical press and adds final volume to your shoulders.
Optional Burner:
- 1-minute plank
- 1-minute wall push hold (hold a push-up halfway)
Ben’s workouts aren’t about flashy one-rep maxes — they’re about doing the hard stuff consistently.
Weekly Programming Idea
Here’s how you might fit this upper-body workout into a balanced weekly plan:
- Monday: Upper Body (this routine)
- Tuesday: Legs + Cardio
- Wednesday: Active Recovery or Yoga
- Thursday: Upper Body (light/moderate version)
- Friday: Full-body strength or functional training
- Weekend: Rest or activity (walk, hike, sports)
Ben often mixes gym work with functional training — think rowing, running, circuits — to keep things dynamic.
Recovery Tips From Ben’s Playbook
Ben Shephard doesn’t just train hard — he recovers smart.
- Mobility work: Regular stretching and foam rolling keep shoulders mobile
- Sleep: 7–8 hours per night for growth and energy
- Hydration: Keeps muscles firing and joints moving smoothly
- Nutrition: Lean proteins, clean carbs, healthy fats. No extremes — just balance
And most importantly: Consistency beats intensity every time.
Final Thoughts: Build a Chest and Shoulder Physique Like Ben
Ben Shephard isn’t a pro athlete or fitness model — he’s a working professional who stays in top shape with smart training, accountability, and discipline.
This 10-move upper-body workout takes the guesswork out of building a sculpted chest, strong shoulders, and balanced arms. Stick with it for 6–8 weeks, and you’ll start to see real changes — in how you look, how you move, and how you feel.
Train like Ben. Be consistent. Lift smart. And remember: you don’t need to be famous to train like someone who is.
