In recent years, the upper-body region has become a major focus for men and women alike. From working professionals in the office to professional athletes, building strong and well-defined arms, chest, and back are popular goals. Fortunately, there are a variety of exercises and workout programs designed with upper-body strength and toning in mind. Whether you’re looking for a way to increase your strength, improve the definition of your upper-body musculature, or both, the following tips, guidelines, and workouts are here to help you.
The Benefits of Upper-Body Training
Upper-body training offers a wide array of benefits, ranging from improved strength and physical performance to improved posture and an aesthetic physique. With consistent and dedicated upper-body training, you can expect to see the following potential benefits:
• Increased strength in the biceps, triceps, and pectoral muscles
• Improved posture and reduced risk of injury
• Improved physical performance and the ability to perform more demanding exercises
• A well-defined muscular upper-body aesthetic
• Enhanced confidence and self-esteem
Mastering the Basics
When starting out with upper-body training, it’s important to master basic exercises such as Push-Ups, Pull-Ups, and Rows. These three exercises target the major muscle groups of the upper body, as well as key stabilizing muscles in the shoulder girdle, arms and chest – all of which work together to create balanced, proportionate muscle and strength gains.
• Push-Ups: Push-ups are a popular bodyweight exercise that targets the chest, triceps, and core. In a proper push-up, your body should form a straight line from your ankles to your head, with your arms extended out to your sides and your hands in line with your chest.
• Pull-Ups: Pull-ups are another great upper-body exercise. They primarily target the back, biceps, and core with minimal involvement from the shoulder muscles. With a pull-up, start by gripping the bar with your palms facing away from you and your elbows slightly bent. Pull yourself up until your chin reaches the bar and then lower to the start position – make sure not to swing or cheat through the motion.
• Rows: Rows are an excellent exercise that targets the major muscles of the upper back and can help to balance out the front muscles of the chest and arms. To do a Row, stand in a staggered stance with one hand on a barbell or kettlebell. Use your back muscles to pull the barbell or kettlebell up to your hip and then slowly lower back down.
Upper-Body Workouts
Once you have an understanding of basic upper-body movements, there are countless workouts you can explore and tailor to your individual goals. Here are five popular upper-body workouts that can help you build strength and define your arms, chest, and back.
- Arm & Chest Combo
For this upper-body workout, you’ll combine exercises for arms and chest to push muscles to their limit.
• Supinated Pull-Ups: 4 sets of 8-10 reps
• Incline Dumbbell Press: 4 sets of 8-10 reps
• Weighted Push-Ups: 4 sets of 10-12 reps
• Barbell Curls: 4 sets of 8-10 reps
• Skull Crushers: 4 sets of 10-12 reps
- Back & Core Circuit
This workout targets the back and core muscles for increased strength and stability.
• Bent-Over Rows: 4 sets of 10-12 reps
• Lat Pulldowns: 4 sets of 8-10 reps
• Seated Cable Rows: 4 sets of 10-12 reps
• Hanging Leg Raises: 4 sets of 12-15 reps
- Six-Pack Shredder
For this workout, alternate between exercises for the arms and core to really feel the burn.
• Close-Grip Pull-Ups: 4 sets of 10-12 reps
• Weighted Push-Ups: 4 sets of 8-10 reps
• Wide-Grip Pull-Ups: 4 sets of 10-12 reps
• Weighted Crunches: 4 sets of 10-12 reps
• Barbell Curls: 4 sets of 8-10 reps
• V-Ups: 4 sets of 10-12 reps
- Classic Curls & Push-Ups
Go old-school with this combination of curls and push-ups for strong and defined arms.
• Barbell Curls: 4 sets of 8-10 reps
• Close-Grip Push-Ups: 4 sets of 8-10 reps
• Spider Curls: 4 sets of 8-10 reps
• Decline Push-Ups: 4 sets of 8-10 reps
• Alternating Dumbbell Curls: 4 sets of 8-10 reps
• Elevated Push-Ups: 4 sets of 8-10 reps
- Chest & Shoulder Blaster
This workout is all about building fullness and definition in the chest and shoulders.
• Dumbbell Incline Press: 4 sets of 10-12 reps
• Weighted Dips: 4 sets of 8-10 reps
• Flat Dumbbell Flys: 4 sets of 10-12 reps
• Bent-Over Lateral Raises: 4 sets of 10-12 reps
• Incline Flys: 4 sets of 8-10 reps
• Seated Overhead Press: 4 sets of 8-10 reps
Top Tips for Efficient & Safe Upper-Body Training
• Start Slow: When training any muscle group, it’s important not to rush into advanced exercises and heavy weights too quickly. Start with basic movements and lighter weights to ensure you’re building a strong foundation.
• Focus on Form: Execute your exercises with perfect form and keep your sets slow and controlled to maximize the benefit of each exercise. Sloppy form can lead to injury and reduce the effectiveness of the exercise.
• Train for Balance: Don’t neglect to train the muscles of the opposing side of the body. Make sure to balance out pushing and pulling exercises with approximately equal frequency and intensity.
• Rest: Rest is just as important as the workout itself. To ensure optimal recovery, make sure to take adequate rest days (1-2 per week) and give each muscle group at least 48 hours of rest before working that muscle group again.
Building and defining the arms, chest, and back is no easy feat, but with the right workouts and an understanding of proper form, you can attain these goal quickly and efficiently – not to mention, safely. If you’re looking to take your upper-body training to the next level, consult a personalized trainer or physical therapist for additional guidance and support.
