Do you want to have an impressive physique? Aside from getting enough food into your body, you need to focus on building strength in your upper body. This can be done with various workouts, and this article will share 7 of the best ones for you here.
Push-ups, biceps curls, and triceps extensions – are all classics that will help you achieve the results you’re looking for. Here’s a list of 7 workouts to help you build upper body strength.
1 – Push-Ups
Push-ups are a great exercise to help you develop upper body strength. By using your body weight as resistance, push-ups work all the major muscles in your upper body, including your chest, shoulders, and arms.
Plus, push-ups are a convenient way to get a quick workout because they can be done anywhere. As you become stronger, you can challenge yourself by increasing the number of push-ups or by adding variations, such as placing your hands closer together or elevating your feet.
No matter how you do them, push-ups are an effective way to build upper body strength.
2 – Biceps Curls
Biceps curls are one of the most effective exercises for developing upper body strength. By working the muscles in the upper arms, biceps curls help tone and shape the arms and improve overall upper body strength.
Additionally, biceps curls can be done with various weights and resistance levels, making them an excellent exercise for both beginners and experienced lifters alike.
To perform a biceps curl, start by standing with your feet shoulder-width apart, and your knees slightly bent. Holding a weight in each hand, palms facing forward, slowly lifting the weights towards your shoulders, keeping your upper arms close to your sides.
Once your hands reach shoulder level, pause for a moment and slowly lower the weights to the starting position.
Biceps curls can be done with dumbbells, barbells, or resistance bands. Aim for 3-4 sets of 10-12 reps for best results.
3 – Triceps Extensions
Triceps extensions are a great exercise to help you develop upper body strength. They work the triceps, the muscles on the back of your upper arms.
The best way to do triceps extensions is with a weight in each hand. Start with your arms straight, then slowly lower the weights toward your head.
Keep your upper arms close to your head, and don’t let your elbows flare to the side. You should feel a stretch in your triceps when you reach the bottom of the movement.
To complete the exercise, press the weights back up to the starting position. Do 10-12 repetitions for one set.
You can do two or three sets if you like. You can also add weight as you get stronger.
Start with light weights and gradually increase the amount of weight you’re using.
4 – Dips
Dips are a great upper body strength exercise. Using your body weight, they provide resistance and help develop the muscles in your chest, shoulders, and triceps.
To do a dip, start sitting on the ground with your knees bent and your feet flat on the floor.
Place your hands behind you, shoulder-width apart, and lift your hips off the ground.
Lower your body down until your upper arms are parallel with the ground, then press back up to the starting position.
You can make dips more challenging by elevating your feet on a stool or bench. Add weight to your dips by holding a dumbbell in each hand for an extra challenge.
5 – Bent Over Rows
Bent over rows is an excellent exercise for developing upper body strength. The movement involves hinging at the hips and then rowing the weight up to the chest, keeping the back flat throughout.
This exercise targets the muscles in the back, including the lats, traps, and rear delts.
It also works the biceps and forearms. Bent over rows are perfect for developing upper body strength because they allow you to use heavy weights and tax the muscles.
If you want to add muscle mass and strength to your upper body, bent-over rows should be a part of your routine.
6 – Handstand Push-Ups
Handstand push-ups are an excellent exercise for developing upper body strength. They work the muscles in your shoulders, chest, and arms and can help improve your balance and coordination.
To do a handstand push-up, start by kicking up into a handstand against a wall.
Then, lower your head towards the floor, and press back up to the starting position.
If you can’t do a full handstand push-up, you can start by doing them with your feet on a chair or sofa.
As you get stronger, you can gradually work your way up to doing them without support.
With practice, handstand push-ups are an excellent way to build upper body strength.
7 – Lateral Raises
Lateral raises are a great exercise to help develop upper body strength. They target the deltoid muscles, the large muscles in the shoulders.
The deltoids are responsible for lifting the arms out to the sides and are used in many upper body exercises.
Lateral raises help develop strong deltoids, which can be used in other exercises such as overhead presses and rows.
Lateral raises can be performed with dumbbells, barbells, or resistance bands.
They can also be done with one arm at a time or with both arms simultaneously.
For beginners, starting with light weights is best, increasing the weight as you get stronger.
They’re an excellent exercise for developing upper body strength and can be done at home with minimal equipment.
Workouts For Upper Body Strength In Summary
Although the exercises mentioned above are great for developing upper body strength alone, they might not give you the physique you want.
Many people neglect nutrition as the most critical aspect of creating a well-defined and muscular body.
If that’s the case, I suggest checking out Kinobody workouts.
They’ve changed my life and countless others. Greg O’Gallagher, the founder of Kinobody, has a unique approach to fitness that has helped people from all walks of life achieve insane body transformations.
His programs are efficient and can be completed in as little as 45 minutes three days a week. I know that sounds too good to be true, and that’s exactly what I thought.
It’s amazing to learn some of the truths hidden behind the curtains of the fitness industry. One of the biggest eye-openers I’ve had is realizing that less is more, especially when building your physique.
If you want to learn more about Kinobody and discover which workout is best for your body type, you can take a physique quiz here. I guarantee you won’t be disappointed.
Thanks for reading. If you have any questions regarding anything written here, just let me know, and I’ll be more than happy to get back to you as soon as possible.