When he’s not swinging Thor’s hammer or sprinting through explosions, Chris Hemsworth is still putting in the work to keep his superhero physique camera-ready. The Australian actor recently shared another peek behind the curtain at how he maintains those famous arms — or, as he calls them, “the guns.”
On July 25, 2023, Hemsworth took to Instagram to post a complete upper-body workout that hits every major muscle group — chest, back, shoulders, and triceps — with an emphasis on functional strength and endurance. The routine blends dynamic movements like medicine ball slams with classic weight training to deliver a full upper-body assault worthy of an action star.
🔥 Chris Hemsworth’s Upper-Body Workout
(as shared on Instagram, July 2023)
Warm-Up
- Medicine Ball Slam — 4 sets of 10 reps (rest 30 seconds)
Superset
- Dumbbell Row — 4 sets of 10 per arm
- Push-Up — 4 sets of 15 reps
(Rest 60 seconds before repeating the superset)
Tri-Set
- Renegade Row — 4 sets of 8 per arm
- Lateral Raise — 4 sets of 8 reps
- Triceps Pushdown — 4 sets of 10 reps
(Rest 60 seconds before repeating the tri-set)
Why It Works
This workout isn’t just about aesthetics — it’s built for performance. The combination of compound lifts, explosive power moves, and minimal rest periods develops muscle endurance and functional strength, helping Hemsworth stay agile and durable on set.
As the founder of the Centr fitness app, Hemsworth often shares workouts that reflect his own training style: simple, efficient, and brutally effective. Whether it’s a chest day before Thor: Love and Thunder or a no-equipment circuit performed on a naval ship, Hemsworth proves that consistency is the true superpower.
The takeaway: If you want an upper body like an action hero, you’ll need more than just biceps curls — think total-body control, explosive strength, and relentless effort.
