The ultimate upper-body workout consists of a combination of exercises that target the muscles in your shoulders, chest, back, arms, and abs. By incorporating these exercises into your routine, you can achieve a well-developed upper body and improve your overall strength and functionality. Here is a list of some of the best upper body exercises you should add to your workouts:
- 1. Pullup :
- • Hang from a bar with an overhand grip slightly wider than shoulder width.
- • Pull your shoulders down, raise your chest, and then focus on bending the elbows and pulling your body upward until your face clears the bar.
- • Squeeze your shoulder blades together as you pull.
- • Lower slowly and repeat.
- 1. Military Press :
- • Set a barbell at shoulder height in a squat rack and place your hands on it just outside shoulder width.
- • Step out with the bar resting at collarbone level, and make sure your elbows are positioned directly below the bar.
- • Press the weight upward in a straight line as you exhale.
- • Push your head and chest through the “window” created by your arms at the top of the lift.
- • Lower the bar slowly to the start position and repeat.
- 1. Farmer’s Carry :
- • Using a trap bar or two heavy dumbbells or kettlebells, pick up the load with appropriate deadlifting form.
- • Walk with short, deliberate strides, keeping good posture and letting your chest lead the way.
- 1. Pushup :
- • Start in a classic high plank position with your hands and toes on the ground.
- • Descend slowly toward the floor, letting your elbows tuck in toward your sides.
- • Once your torso gently touches the floor, press upward as one unit until you reach complete lockout.
- 1. Dumbbell Bench Press :
- • Start with the dumbbells on your thighs as you sit on the edge of the bench.
- • “Kick” the dumbbells up to your starting position as you fall back.
- • Pull your shoulders back and create space between your low back and the bench.
- • Press the weight away from you to a full lockout above the chest.
- • Lower slowly to chest level and repeat.
- 1. Barbell Bent-Over Row :
- • Start with a barbell, hinge at the hips, and bend your knees slightly.
- • Grasp the barbell with an overhand or underhand grip.
- • Pull the barbell toward your lower chest, squeezing your shoulder blades together.
- • Lower the barbell back down and repeat.
