Amazing Top 10 Upper Body Workouts of All Time

Strength training is also known as resistance training or weight training, it is an essential factor of a fitness routine, especially for our upper body. Strength training includes bodyweight exercises, machines, bands, weighted equipment, and flexibility training like stretching. Upper body workouts involve the muscle groups of arms, back, chest, and shoulders. The most effective strategy to build our upper body is to integrate a set of compound exercises to your upper body workout routine. Some of the exercises may involve free weights like dumbells and barbells but most of them only involve our body weight. Building upper body strength makes your daily tasks easier also helps in getting rid of bone tissue problems. And the best part is these exercises can be modified too and perform with our own comfort at home.

How to build your upper body fast?

Challenge Muscles
There is no need to do a lot many changes to our routine just add more weight, do more repetitions or reduce the rest time been the sets.

 

Perform More Sets
Studies reveal people who perform three or four sets found more muscle gains, and strength than those who performed one or two sets of exercise.

 

Eat Clean
Make sure to eat at the right time to help your muscles to repair after the workout. Increase the protein intake as it is a very essential component to build our muscles.

Upper Body Workouts: Chest Exercises

Pushups

Push-ups

Pushups are one of the compound exercises that are beneficial to build the muscle group including triceps, chest, back, and shoulders. Kneel down on the floor, place your hands on the floor slightly shoulder-width apart and extend your legs behind. Bring your body to the high plank position and keep your core strong. Now slowly bring your body close to the floor and push upwards to the starting position until your hands are fully extended. Repeat the same for 10-15 times as many times you can do it with a proper form.

Bench Press

Bench-press

Bench press helps to train your upper body muscles involving the chest, arms, and shoulders.  Lie down on the bench with your head under the bar and hold the bar shoulder-width apart. Bring the bar downwards towards your mid-chest and push it upwards until your hands are fully extended. Repeat the exercise two to three times with 10-12repetitions.

Pullover Extension

Pullover exercise tones the upper body muscles involving lats and Chest. Lie down on the bench by holding a dumbbell with two hands at the center. Bring the dumbbell above chest keeping your hands straight bending the elbows slightly. Slowly bring down the hands over your head until biceps reach ears. Repeat the exercise two to three times with 10-12repetitions.

Upper Body Workouts: Back Exercises

Chinups/Pullups

Chinups-Pullups

Chinups target the upper body muscles involving back, shoulders, and arms. Hold a bar with an overhand grip with shoulder with apart keeping your hands fully straight. Pull your body upward until chin reaches the bar engaging core. Come back to the starting position. Repeat the exercise three to five times with 8-10repetitions.

Two Arm Dumbbell Row 

Two-Arm-Dumbbell-Row
Two Arm Dumbbell Row helps to tone the upper body targeting the muscle group of the back, arms, and shoulders. 
Grab a dumbbell in each hand keeping our feet shoulder-width apart and slightly bend your knees and body. Bring your arms close to your knees under the body and bring the dumbbells upwards near to your chest. Repeat the exercise two to three times with 10-12repetitions.

Upper Body Workouts: Bicep & Tricep Exercises

Dumbbell Curls

Dumbbell-Curls

Sit or stand holding a dumbbell in each placing feet shoulder-width apart, arms to your side. Keep your hands close to your body and bring the dumbbells close to your face. Repeat the exercise two to three times with 10-12repetitions.

Tricep Kickback

Tricep-Kickback

Hold a dumbbell in each hand, palms facing each other, and stand to bend your knees slightly. Engage your core, keeping your spine straight bring your head parallel to the floor. Bring upper arms close to your body and forearms bent forward. Push your forearms backward straightening he elbows by engaging triceps. Repeat the exercise two to three times with 10-12repetitions.

Diamond Pushups

Diamond Pushups

Kneel down on the floor place your hands on the floor slightly shoulder-width apart and extend our legs behind. Bring your body to the high plank position but the thumb and index finger touching each other to form a diamond by keeping your core engaged. Now slowly bring your body close to the floor and push upwards to the starting position until your hands are fully extended. Repeat the same for 10-15 times as many times you can do it with a proper for

Upper Body Workouts: Shoulder Exercises

Overhead Press

Overhead-Press

Overhead Press targets the muscle group of the upper body including shoulders, upper back, triceps, and chest.   Grasp the bar, hold shoulder-width apart and rest it in your hands around the collarbone. Engage your core, push the bar upward towards the ceiling. Bring the bar to the neutral position. Move your head front and back while bringing the bar upwards and downwards. Perform the exercise two to three times with 10-12repetitions.

Dumbbell Lateral Raise

Dumbbell-Lateral-Raise

Dumbbell Front Raise helps to tone the shoulder muscles especially anterior deltoid. Grasp a lightweight dumbbell that you can handle in each hand. Place the dumbbell on two sides of your upper legs with elbows slightly bent. Raise the dumbbells upwards vertically till the shoulder height and bring it back to the starting position. Perform the exercise two to three times with 10-12repetitions.

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