What's more satisfying than spending hours in the gym and getting a perfectly formed upper body as a result? Both men and women can benefit from an intense upper body workout. While focusing solely on your upper body isn't a good idea (since you really shouldn't skip leg exercises), targeting upper body muscle groups during exercise can help strengthen and tone your arms, chest, shoulders, and more!
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Part 1 of 4: Train Your Chest Muscles
Step 1. Try the bench press exercise
To get a strong, big chest, there are few types of exercise that are better than the bench press. Using free weights or an exercise machine, the bench press involves lying horizontally and pushing the weight away from you. Be aware that if you are using free weights, you should consider with are you serious to have someone help you - he or she will watch over you as you train and help you put the weight back in place if it gets too heavy. Although rare, an accident during bench press training, with the weight falling on the lifter, can result in serious injury or death.
- To do the bench press, lie under a barbell, on a sturdy bench, with the barbell rack above your head. Position yourself so that your arms and chest are slightly under the weight of the rack, then lift the weight off the rack carefully so that it is flush with your arms and chest. Lower the weight until it almost touches your chest, then push up hard to bring it back up again. Repeat as needed, making sure you change weights before you get too tired to lift them.
- If nothing else helps, consider using a chest press machine. These machines help you do the same chest exercise, with a safe stopping system and an upright posture, so the risk is much less if you train alone.
Step 2. Try the chest fly exercise
For a lower risk alternative to the bench press, try the chest fly. These exercises, which get their name from the fact that the movement resembles the flapping motion of a bird's wings, involve using the weights in a semicircle in front of the chest, using the muscles near the armpits. Flying can be done lying on your back and a pair of dumbbells, sitting up straight on an exercise machine, or even standing on a cable.
To do a chest fly with dumbbells, lie horizontally on a bench, holding a weight in each hand. Hold weights on both sides of the body with slightly bent elbows. While keeping your elbows still, use your chest muscles to raise the weights until they meet in front of your chest. Lower back to the sides of the body and keep your elbows still as you exercise
Step 3. Use an incline/decline bench to work all the chest muscles
Each side of the chest is mostly made up of a large fan-shaped muscle, called the pectoralis major. Because this muscle is so big and wide, you need to work each part evenly for optimal strength and balanced muscle growth. To hit the lower and upper chest, try bench presses on incline and decline benches.
- The incline bench is a bench that rises slightly from the bench position in the horizontal bench press exercise. In other words, your head will be higher than your feet when you do this bench press exercise.
- In contrast, the decline bench is a bench that is slightly lowered from the bench position in a horizontal bench press exercise. In other words, your head will be lower than your feet.
Step 4. Try doing pushups if you are exercising without equipment
Know that you don't need any weights to get strong chest muscles. Pushups, which are one of the most important chest exercises, can be done almost anywhere and are a good form of exercise for the shoulders, abs, and triceps, as well as the chest muscles (this will depend on where you are doing them). Pushups have many different variations - some of the most common are listed below:
- Basic pushup: lie on your stomach with your palms on the floor and your arms at your sides. Press down on the floor with your arms, while supporting your weight on your palms and toes. Keep your body as straight as possible and your arms still at your sides. Lower your body towards the floor and repeat the process.
- "Easy" pushups: performed in the same way as a basic pushup, but both knees are brought together and touch the floor.
- Elevated pushups: done in the same way as basic pushups, but the feet are placed on a bench or other piece of furniture to make the exercise more difficult.
- Diamond pushup: done in the same way as the basic pushup, but the hands are positioned right next to each other, under the chest, so that your thumb and index finger form a diamond.
- One-arm pushup: done in the same way as the basic pushup, but one arm is placed behind the back.
- Clap pushups: done in the same way as basic pushups, but you have to push your body up hard enough so that you can clapping your hands in the air and return your hands to their starting position.
Part 2 of 4: Train Your Back and Lat Muscles
Step 1. Do pullups to strengthen your back and lats
One of the best exercises to strengthen your back and lats (the muscles on the sides of your torso, under your armpits) is the pullup. This exercise, which is similar to (but not the same as) the chin up described above, involves hanging from a post and pulling the body up so that the chest approaches it. In addition to working your back and lats, pullups can work your shoulders and arms as well, so they're a good type of full-body workout.
- To perform a standard pullup, grip a sturdy horizontal bar with your palms facing away from you. The position of the two hands should be shoulder width apart. Without twisting, swinging your legs, bending your knees, or shaking, pull yourself up toward the bar. Ideally, your chest should be as close to the bar as possible - even if possible, touch the bar with your chest. Lower yourself back into the "hang" position and repeat.
- Try changing the width of your grip to work different muscle groups. The wider grip minimizes the contribution of the arm muscles, so your lats and back muscles work harder.
Step 2. Use pulldowns when pullups are too intense
Not everyone can do pullups, and even fewer people can do multiple pullups. If pullups are too difficult for you, try the pulldown exercise. This exercise, which usually requires an exercise machine or a cord, involves pulling the bar with weights from an overhead position, down and toward the chest. So, this exercise makes you perform the same movements as if you were practicing pullups, only with less resistance.
To do a pulldown, sit on a bench in front of a pulldown machine. Hold the pole with a wide grip. Lean back slightly and use your back muscles and lats to pull the bar closer to your chest. Slowly raise the bar back up and repeat. Don't bend your hips or waist to help as you do this exercise, as doing so can make it easier for you to train, but may cause lower back pain
Step 3. Try rowing exercises to develop back muscle strength
As the name implies, this exercise involves a "pulling" motion used by someone who is rowing. Row exercises have many variations and are usually performed on a bench or while sitting. Here's an example of a row exercise using dumbbells - row exercise machines with benches and cables can also be found in sports gyms.
To do a row with dumbbells, first, squat down next to a bench and place your right palm and right knee on it for support. While keeping your back straight, immobile, and parallel to the floor, hold a dumbbell in your left hand. Pull the weights to the sides of the chest using the back muscles (not the arms). Don't let your upper torso swing or twist while doing this. Lower the weight back down and repeat. Do the same with your right hand
Step 4. Try "overhead slam" exercises as an alternative to working the lats
Believe it or not, you can get a good lat workout just by using an exercise ball. This exercise, called the overhead slam because of its name, involves throwing a practice ball on the floor repeatedly, with great force - as if you were bouncing a basketball, only as hard as you can.
To do this, start by holding an exercise ball in front of your body with both hands. Lift the ball over your head while stretching your body as much as possible. Get the ball down as fast as you can and throw it on the floor in front of you as hard as you can. Catch the ball as it bounces and repeat
Step 5. Use the deadlift to build lower back muscle strength
One exercise that is usually overlooked and important for preventing injury is the deadlift. When done correctly, this exercise strengthens important muscles in the lower back, hips, and core. This will reduce the risk of injury to the lower back while doing other exercises. Since back pain is one of the main causes of being unable to work, this exercise is an important part of everyone's workout. However, deadlifts can be difficult for beginners with good posture, so consider watching or training with an experienced weight lifter before you try it yourself. Also use light weights, at least until you get used to it.
- To perform a standard deadlift, first place the deadlift weight in front of you on the floor. Spread your feet shoulder-width apart with the rounded bottoms of your feet under the bar. Squat down and grip the pole. Bend your knees and hips, not your waist, as if you were sitting on a bench. Keep your back straight. Hold the bar with one hand facing you while the other hand is facing you. Your hands should be slightly wider than shoulder-width apart so your feet can fit between them.
- Next, lower your hips so that your thighs are parallel to the floor and your calves are more or less pointing up and down. Lift the weights standing up, moving your hips and shoulders at the same level and keeping your head up as you move. The back should not be bent or arched at any time. Reverse the sequence of "standing" movements to return the weight to the floor.
Part 3 of 4: Train Your Arms and Shoulders
Step 1. Try the bicep curl exercise
The bicep curl is one of the most popular simple and easy-to-do exercises that work the inside of your upper arm. To do this exercise, you'll need a pair of dumbbells (a weight that can be held in one hand), a barbell (a larger weight held in both hands), or something similar, such as a heavy bag of groceries.
- To do a bicep curl, stand up and hold weights around your waist or thighs with your palms facing forward. Keeping your elbows at your sides and not moving, then lift the weights up to your chest or neck. Immediately lower the weights back until your arms are almost straight (stop just before your arms are completely straight), then repeat. Move slowly, but regularly.
- For best results, try to do three or four sets of this exercise. Each set should be about 10-15 reps (or "reps"), and rest between sets (for beginners, you can rest up to 90 seconds). Unless explicitly stated, the number of sets and reps mentioned here will apply to all types of exercises in this article.
Step 2. Try the tricep extension exercise
While biceps exercises can be very useful for achieving a good aesthetic appearance, there is plenty of evidence to suggest that the triceps are actually more important and useful (it can even help you look and feel better as they "expand".) To work the triceps, try an exercise called triceps extension, which can be done with a dumbbell or a cable.
To do this, start by standing and holding weights behind your head, elbows bent at a ninety-degree angle. Slowly extend your arms to lift the weight over your head, then lower it back to the starting position and repeat
Step 3. Add the shoulder press exercise
Strong and developed deltoid (shoulder) muscles look good and can help you lift and carry heavy objects without injuring yourself. To enlarge your shoulder muscles, try the shoulder press exercise. These versatile sports are simple. All you have to do is lift heavy weights overhead, and you can do this standing or sitting using dumbbells, barbells, cables, or even whatever heavy object you have around you.
To do this, stand or sit so that your back is straight, and hold the weights so that they are perfectly balanced over each shoulder. Using your shoulder muscles, push the weight up over your head. Do it in a smooth steady motion. Carefully lower the weight back down and repeat the whole process
Step 4. Don't forget the forearm exercises
While the large biceps, triceps, and deltoid muscle groups are the most concerned muscles in the arm, working the muscles in the forearm can also provide great benefits. Strong forearms provide greater grip strength, making it easier for you to climb, do pullups, and other tasks that require you to grip hard. Plus, the toned, muscular forearms can be the "finishing touch" that draws attention to your sculpted body, which you've worked so hard for. To work your forearms, try using an exercise method called a wrist curl. You can do this with a pair of dumbbells, a barbell, or a cord.
To do wrist curls, sit on a bench or stand straight and hold weights in both hands, palms facing forward. Let the weight hang in front of your body and lift it up. Do this using only your wrist and keeping your arm still. Contract your forearm muscles to raise the weight as high as possible, then slowly lower it back down and repeat
Step 5. Consider chin-ups
Chin-ups are a versatile exercise that work the biceps, forearms, and shoulders (in addition to the lats, which we'll talk about in more detail below). As the name implies, this exercise should be done by hanging from a pole and pulling your body so that your chin reaches the height of the pole. This exercise is easy to understand, but a bit difficult to do - many people, especially women, lack strength in their upper body. So, you may have to do other exercises before trying this one.
- To do chin-ups, look for a sturdy horizontal bar that can support your weight. Grasp the pole with your palms facing you. Keep your hands slightly apart, shoulder width apart. Without swaying, twisting, or rocking your body, raise your chin above the bar, then slowly lower your body back down. Repeat.
- Chin-ups may be much more difficult than the types of exercises mentioned earlier. You don't have to aim for the 10-15 reps suggested above - you should just try to do as many as possible without stopping, even if you can only do it a few times.
Step 6. Try the overhead press exercise
Stand up straight. Take a barbell, place your hands right next to your shoulders. Position your upper arms vertically with the floor. Hold the barbell at collarbone level. Press the weight over your head by extending your elbows until they are straight. Lower your hands to the starting position.
Part 4 of 4: Maximizing the Effects of Exercise
Step 1. Consider the order of the exercises
In general, chest and back exercises should take precedence over arm and shoulder exercises to prevent injury. During your strength training, make sure to work your chest and back first, and end with an arm workout. Or, try working your chest and back one day, and working your arms and shoulders another day.
Step 2. Balance your workout with lower body and core exercises
While upper body exercises can make you look muscular, focusing only on those areas is a bad idea. In addition to appearing bulky only at the top and out of balance, this can actually be unsafe. Forgetting your lower body and core muscles can leave you vulnerable to injury (especially back injuries), as it reduces your ability to maintain a safe, strong posture while training. Luckily, all you need to do to prevent this is to include lower body and core exercises in your weekly workout schedule! Here's a short list of exercises that work for the abs, legs, and more.
- Squat
- Lunge
- Situp
- Crunch
- Hip flexors
- Hanging leg raise
Step 3. Consider low-intensity exercise if you are at risk of injury
People who have been injured from training may need to avoid any of the above exercises if they put too much stress on the injured body part. The most important are the core muscles of the body and the back, which can cause prolonged pain if injured. In these cases, replace the existing exercises with low-intensity exercises, which will only slightly burden the injured body part, but still work the desired muscles.
For example, for those who have experienced lower back problems, avoid exercises that compress or twist the spine (for example, incline situps with weights held above the chest). This can put pressure on the cushions in the lower back. Instead of doing it, it's better to train your back with plank exercises, which don't put pressure on the spine
Step 4. Always start the exercise with a short warm-up
While there is debate over this, many sports experts recommend a thorough warm-up, which involves stretching and physical exercises early in the workout. Warm-up experts argue that warming up increases blood flow to the muscles and prepares the heart gradually for more strenuous activities, so the heart won't be surprised by the gradual increase in blood pressure. Here's an example of a warm-up routine - you can modify it to your liking.
- Full body stretch
- Jumping jack for 30 seconds
- Press up for 30 seconds
- Crunch for 30 seconds
- Jump rope for 1 minute
- Repeat 3 times, increasing the intensity with each rep.
Step 5. Eat a balanced, low-fat diet
No matter how much you exercise, your body will only be able to build new muscles if you provide it with the materials it needs to do the job. Try supplementing your workout routine with a diet rich in low-fat protein, whole grain carbohydrates, and healthy fats. Avoid "junk food," including foods that are high in fat, oil, or sugar. Here's a short list of the types of foods you can include in your diet:
- Protein: Chicken breast, lean cuts of pork and beef, fish, beans, soy, soy milk, and egg whites.
- Carbohydrates: Whole-grain bakery products (bread, pasta, crackers, etc.), brown rice, "super" ore foods such as quinoa, leafy or stem vegetables (broccoli, spinach, etc.), fresh fruit (in moderate level).
- Fats: Nuts, some types of seafood and fish, eggs, olive oil, seeds (sunflower seeds, pumpkin, flax, etc.), avocados.
Step 6. Get enough rest
One of the worst things you can do while exercising is forget about resting. During periods of inactivity (especially during sleep), the body releases growth hormone, which signals tired muscles to start rebuilding themselves to be stronger than before. If you don't get enough rest, this "repair" period won't work as well as it should and you won't be able to effectively increase your strength or muscle mass. Everyone's sleep needs vary, but most reputable sources recommend at least six hours of sleep each night - seven to nine preferably.
