Chris Hemsworth has got into increasingly godlike shape for each of his appearances in the Marvel Cinematic Universe over the last decade, culminating in the Australian actor putting on the greatest amount of muscle mass of his career for 2022’s Thor: Love and Thunder. But he’s just as passionate about fitness in his own life, and frequently shares recipes and workouts from his Centr wellness app on social media.

In his most recent Instagram post, Hemsworth outlines an upper body routine which works the back, chest, shoulders, and triceps.

He warms up with medicine ball slams, a great full-body burner of a move that he has used in previous workouts to build explosive power.

Then he moves into a superset of bent over rows and pushups. (This combination of exercises is noteworthy as they each hit opposing muscle groups, with the row engaging the back first and then the pushup targeting the chest, enabling one side of the body to recover while you’re working the other.)

Hemsworth follows this with a tri-set of renegade rows, which torch the core as well as the back and triceps, dumbbell lateral raises to build the delts in the shoulders, and triceps pushdowns, an old-school bodybuilding move which isolates the tris for maximum growth.

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Chris Hemsworth’s upper body workout:


  • Medicine Ball Slams (4 x 10)
  • 30 seconds of rest between each set


  • Bent Over Rows (4 x 10 on each side)
  • Pushups (4 x 15)
  • 60 seconds of rest between each set


  • Renegade Row (4 x 8 on each side)
  • Lateral Raise (4 x 8)
  • Tricep Pushdown (4 x 10)
  • 60 seconds of rest between each set