Post summary
Last week, we covered why more strength isn’t always better and why you should aim to be “strong enough.”
We featured an exercise that tells you when your lower body is strong enough.
You asked for similar “strong enough” exercises for your upper body.
That’s what this post is all about—we’re featuring two upper body exercises that tell you when you’re strong enough in two fundamental upper body movements.
Watch the video above to see the exercises.
Housekeeping
Full access to this post, like all Wednesday and Friday Two Percent posts, is for Members. Become a Member here:
Or follow this link for seven free days of Two Percent. We partnered with Substack to give you a free weeklong Membership through the app.
Thanks to our partners, who make the best products in their categories.
GOREWEAR: Maker of cutting-edge, science-backed endurance apparel that performs no matter what nature throws at you. Their gear has the official “Have Fun, Don’t Die” seal of approval. Check out the Concurve Jacket.
Maui Nui Venison: Provider of the world’s healthiest meat (the research, linked here, is wild). My go-to: Organ blend 90-10 and pepper venison jerky sticks.
Momentous Nutrition: The company that made me feel good about supplements again. My picks: Essential Plant Protein + Multivitamin.
Use discount code EASTER30 for 30% off at GOREWEAR and EASTER for 20 and 15% off at Maui Nui and Momentous.
Podcast/audio version
The post
Last Wednesday, we explained why more strength isn’t always better. Instead, aiming to be “strong enough” is likely a better path to performance, longevity, and living well. Read that post here for more context.
To sum it up: We often think it’s best to be as strong as possible.
But for the vast majority of people and athletes, piling on strength for the sake of it:
Can be a bad return on your limited time because it takes away from other health and fitness-enhancing skills.
Often makes you worse in other important fitness qualities, degrading your overall fitness.
Can increase your likelihood of getting injured, which can impact your ability to exercise over the long haul (leading to a whole host of downstream problems).
So: Aim to be strong enough.
That is to say, strong enough to do the job well—whatever that job may be—and avoid injury along the way.
When you’re strong enough, your fitness will generally be more well-rounded, and you’ll use your time efficiently. You’ll be capable and SUPERMEDIUM.
Build a strong enough upper body: Two exercises
Wednesday’s post also covered how certain exercises seem to be better at making us strong in a way that translates to our larger goals.
They get us strong safely, build general athleticism that translates to life and our favorite physical activities—and give us clear markers when we’re strong enough.
In other words, you’re good to go once you can lift a certain amount of weight in these exercises.
Last Wednesday’s post featured a lower-body exercise to highlight this.
Afterward, many of you asked about equivalent “strong enough” exercises for your upper body—you wanted to know what exercises and markers would indicate that your upper body is strong enough.
Ask and you shall receive.1
I called my good friend Dr. Doug Kechijian, founder of Resilient Performance Physical Therapy.
Doug is a top mind in performance and my go-to person for all things fitness-related. You might remember Doug from chapter six of The Comfort Crisis—he created all of my workout programming for my 33-day trip in the Arctic backcountry.
I love Doug because he’s a rare breed of fitness thinker. He got his Doctor of Physical Therapy from Columbia University and started Resilient Performance to blend performance training with rehab into one seamless, effective system. In other words, his approach makes you fitter and less likely to get hurt (and die!).
Doug served in Special Operations Forces and has trained elite military and law enforcement units, professional athletes in major sports leagues, and people who want to feel, move, and perform better. (I’m also working with him on a 16-week Don’t Die Fitness program, which we’ll release in January.)
I asked him for his favorite upper body exercises that’ll make you strong enough. Each has a specific weight and rep goal—reach it, and you’re strong enough.
Two exercises for a “strong enough” upper body
The push and the pull are the two fundamental upper-body movements. Do these well, and you’ll cover your bases.
The push: Push something away from you.
The pull: Pull something towards you.
Doug sent me an exercise in each category.
