Favourite Upper Body Workouts
Although bodyweight exercises are a great way to build muscle, you can test your muscles in new ways by adding weight to your upper-body workouts. Additionally, you can target more muscle groups and get your greatest upper-body workout by switching between a number of activities.
The following are some considerations to have in mind when trying to develop larger, stronger muscles (upper body or otherwise):
- Continue to work your muscles. To do this, you can increase the weight, perform more reps, or shorten the time between sets. Making even small adjustments can keep your muscles growing.
- Repeat the sets. According to the study, lifters who performed three to five sets per exercise exhibited better strength increases, muscle endurance, and hypertrophy than those who only did one set per exercise. This is because they were not only pushing themselves as hard as they could for the one set.
- proper diet When it comes to gaining muscle, protein is crucial. Make sure you’re eating enough and at the appropriate times (hint: try after you exercise). After a strenuous workout, take 20 grams of high-quality protein to aid in muscle growth and repair.
1. Kickbacks and overhead extensions for the triceps
Put one leg on the weight bench while using it. With one free weight in your hand, stoop over. Your arm should be raised and brought to your side. Take the weight and kick it back to keep your arm raised while straightening it. Change sides. Take one bigger weight to utilise with two arms for overhead extensions. This might weigh twice as much as what you did with only one arm. Sit down on the bench and lift the weight with both arms. The weight behind your head should first be bent before being straightened.
2. Arnold press
Benefits: It simultaneously exercises the anterior (front), medial (side), and posterior (back) parts of your deltoid muscle (rear)
- Keeping your elbows close to your body, hold two dumbbells in front of your chest with your hands facing inward. Your starting point is here.
- As you raise the dumbbells above your head, turn your palms so that they are facing away from your body when you are in the overhead position.
- Rotate your hands so that your palms are towards your body as you lower the dumbbells back down, then do it again.
3. A Broad Bent-Over Row
- Standing with your feet hip-width apart and your knees slightly bent, hold a set of dumbbells in each hand.
- Maintaining a straight back and a tight core, bend at the hips and lean forward until your chest is parallel to the ground. Your palms should be facing your shins as you let your arms dangle down.
- As you pull back, squeeze your shoulder blades together and drive your elbows up and out to form a goal post.
- Repeat after letting go of your arms.
- Legs extended behind you, hands somewhat wider than shoulder-width apart on the floor.
- When your chest is barely above the floor, brace your core and slowly descend your body.
- Spend two seconds lowering yourself and two seconds pressing yourself back up.
- Keep in mind to maintain a flat back throughout the exercise, keep your elbows close to your sides, and extend your arms fully at the top of the pushup.
5. Single-arm row
- With one foot forward and a dumbbell in one hand, adopt a staggered posture.
- Lower your torso until it is virtually parallel to the floor by bending at the hips and knees.
- Allow the dumbbell to hang at shoulder height.
- Pull the dumbbell to the side of your chest without shifting your torso, maintaining your elbow close to your side.
- At the apex of the movement, stop and squeeze.
- Returning the dumbbell to the starting position