Detroit Lions wide receiver Amon-Ra St. Brown is known for his incredible athleticism and relentless work ethic, both of which contribute to his standout performances on the field. In a recent video titled Amon-Ra St. Brown Gets SWOLE With This Upper Body Workout, St. Brown takes fans through his intense upper body regimen, sharing insights into the exercises that help him build the strength, explosiveness, and durability needed to compete at the highest level. This workout is not only a testament to his dedication but also an inspiration for athletes and fitness enthusiasts alike.
Bench Press Superset (0:30)
St. Brown starts his workout with a classic upper body exercise: the bench press. He combines it with a superset, a technique where two exercises are performed back-to-back without rest. This superset approach maximizes muscle engagement and helps build the explosive power he needs as a receiver. The bench press targets his chest, shoulders, and triceps, providing a strong foundation for the rest of his routine.
21’s and Tricep Pushdown Superset (15:30)
Next, St. Brown moves into a 21’s and tricep pushdown superset. The 21’s are a unique bicep exercise involving three sets of seven reps that isolate different parts of the muscle, focusing on full extension and contraction. Paired with tricep pushdowns, this superset balances out his arm muscles, enhancing both his push and pull strength—a vital combination for handling intense contact on the field.
Skull Crushers and Bicep Curls Superset (20:48)
To further build his arm muscles, St. Brown incorporates skull crushers and bicep curls into his workout. Skull crushers effectively target the triceps, building strength for the powerful arm movements essential for catching and blocking. The bicep curls then add to his overall arm definition and strength, giving him the stamina and durability needed for extended plays.
Partner Tricep Finisher (28:40)
In this partner-based tricep finisher, St. Brown pushes his triceps to the limit. Working with a partner not only adds an element of fun but also increases the workout’s intensity. This finisher helps him push through fatigue, conditioning his arms for the repetitive actions required in a high-paced game environment.
Cable Bicep Curls (30:44)
Moving on to cable bicep curls, St. Brown works on his biceps from a different angle. The cable machine maintains constant tension on the muscle, which can lead to better muscle growth and endurance. This exercise ensures that his biceps are prepared to handle the strain of intense gameplay and gives him added grip strength for securing the ball.
Dumbbell Lateral Raises (34:01)
St. Brown then focuses on his shoulder strength with dumbbell lateral raises. This exercise isolates the deltoids, helping build shoulder stability and strength. Strong shoulders are crucial for wide receivers, as they improve upper body balance and allow players to handle physical tackles and collisions more effectively.
Upright Rows (37:24)
The upright row is another shoulder-focused exercise, targeting the upper traps and deltoids. St. Brown uses this movement to add power to his upper body, enhancing his tackling and blocking abilities. This exercise also contributes to his overall shoulder health, ensuring he maintains flexibility and strength throughout the season.
Neck Strength (40:35)
A unique addition to his upper body workout is neck strength training. As a contact sport athlete, neck strength is essential for injury prevention. By focusing on this area, St. Brown builds resilience in a commonly overlooked muscle group, reducing the risk of neck injuries from tackles and collisions.
Core Strength (42:45)
To round off his workout, St. Brown focuses on his core, an area crucial for any athlete. A strong core provides stability, balance, and power transfer throughout the body, enhancing his ability to sprint, cut, and jump effectively. Core exercises also play a key role in his ability to absorb hits and maintain control of his body mid-play.
Finishing Strong (46:04)
As he wraps up, St. Brown reflects on the importance of consistency and discipline. His upper body workout is rigorous and intense, demonstrating the dedication it takes to perform at the professional level. Each exercise is carefully chosen to build the strength, power, and endurance he needs to excel on the field.
