[vc_row][vc_column][vc_column_text]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.[/vc_column_text][boc_heading] How to build your upper body fast?[/boc_heading][vc_column_text]
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][boc_heading]Upper Body Workouts: Chest Exercises[/boc_heading][boc_heading html_element=”h3″]Pushups[/boc_heading][vc_single_image alignment=”center” image=”258″][vc_column_text]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.[/vc_column_text][boc_heading html_element=”h3″]Bench Press[/boc_heading][vc_single_image alignment=”center” image=”261″][vc_column_text]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.[/vc_column_text][boc_heading html_element=”h3″]Pullover Extension[/boc_heading][vc_column_text]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.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][boc_heading]Upper Body Workouts: Back Exercises[/boc_heading][boc_heading html_element=”h3″]Chinups/Pullups [/boc_heading][vc_single_image alignment=”center” image=”263″][vc_column_text]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.[/vc_column_text][boc_heading html_element=”h3″]Two Arm Dumbbell Row [/boc_heading][vc_single_image alignment=”center” image=”265″][vc_column_text]
[/vc_column_text][boc_heading]Upper Body Workouts: Bicep & Tricep Exercises[/boc_heading][boc_heading html_element=”h3″]Dumbbell Curls[/boc_heading][vc_single_image alignment=”center” image=”266″][vc_column_text]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.[/vc_column_text][boc_heading html_element=”h3″]Tricep Kickback[/boc_heading][vc_single_image alignment=”center” image=”267″][vc_column_text]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.[/vc_column_text][boc_heading html_element=”h3″]Diamond Pushups[/boc_heading][vc_single_image alignment=”center” image=”270″][vc_column_text]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[/vc_column_text][boc_heading]Upper Body Workouts: Shoulder Exercises[/boc_heading][boc_heading html_element=”h3″]Overhead Press[/boc_heading][vc_single_image alignment=”center” image=”271″][vc_column_text]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.[/vc_column_text][boc_heading html_element=”h3″]Dumbbell Lateral Raise[/boc_heading][vc_single_image alignment=”center” image=”274″][vc_column_text]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.[/vc_column_text][/vc_column][/vc_row]
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