There’s no need to spend hours in the gym to get a great upper body workout. In fact, you can get a great upper body workout in just a few minutes with this basic routine.
The exercises in this routine can be done either with weights or without weights. If you are using weights, choose a weight that you can comfortably lift for the number of repetitions indicated. If you are not using weights, simply use your own body weight.
1. Seated row – 10-12 repetitions
2. Chest press – 10-12 repetitions
3. Lat pull down – 10-12 repetitions
4. Shoulder press – 10-12 repetitions
5. Biceps curl – 10-12 repetitions
6. Triceps extension – 10-12 repetitions
That’s it! Just six simple exercises for a great upper body workout. Repeat the routine two or three times for a truly killer workout.
Table of Contents
What are basic upper body exercises?
There are many basic upper body exercises that can help tone and strengthen the muscles in the upper body. Some of the most common exercises include push-ups, pull-ups, and sit-ups.
Push-ups are a great exercise for the chest, triceps, and shoulders. To do a push-up, start in a plank position, with your hands slightly wider than shoulder-width apart. Bend your elbows and lower your body towards the floor, then press back up to the starting position.
Pull-ups are a great exercise for the back, biceps, and forearms. To do a pull-up, start in a hanging position with your palms facing forward. Bend your elbows and pull your body up towards the bar, then slowly lower yourself back down.
Sit-ups are a great exercise for the abs, chest, and shoulders. To do a sit-up, start in a seated position with your knees bent. Place your hands on the floor beside you and slowly raise your torso up until you reach your knees. Reverse the motion and slowly lower yourself back to the starting position.
What are 3 exercises for the upper body?
There are a variety of exercises that can help tone the upper body. Three exercises that are simple and can be done at home are wall pushups, chair dips, and reverse flies.
Wall pushups are a great way to start toning the upper body. To do a wall pushup, stand facing a wall and place your hands against the wall, shoulder-width apart. Bend your elbows and slowly lower your body towards the wall, then push back up to the starting position.
Chair dips are another easy exercise that can be done at home. To do a chair dip, sit in a chair with your hands on the edge of the chair, shoulder-width apart. Dip your body down towards the floor, then push back up to the starting position.
Reverse flies are a great exercise to toning the upper back and shoulders. To do a reverse fly, hold a weight in each hand and stand with your feet hip-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back flat. Raise your arms out to the sides, then slowly lower them back to the starting position.
What are 20 upper body exercises?
The human body is an amazing machine. With the right exercise, you can tone and sculpt any area you choose. If you’re looking to sculpt your upper body, here are 20 great exercises to get you started.
1. Seated dumbbell press: Sit with a weight in each hand, press them straight up over your head, and then slowly lower them back down.
2. Standing cable press: Standing with a cable machine, grab the handle with your left hand and press it straight out in front of you. Repeat with your right hand.
3. Seated row: Sit with a weight in each hand, and row them towards your chest.
4. Bent-over row: Bend over with a weight in each hand, and row them towards your chest.
5. Lateral raise: With a weight in each hand, raise them out to your sides.
6. Front raise: With a weight in each hand, raise them straight in front of you.
7. Arnold press: With a weight in each hand, press them overhead, and then rotate them to the side as you lower them.
8. Upright row: With a weight in each hand, raise them up to your shoulders.
9. Hammer curl: With a weight in each hand, curl them towards your shoulder.
10. Reverse curl: With a weight in each hand, curl them towards your hips.
11. Triceps extension: With a weight in each hand, press them overhead, and then slowly lower them down behind your head.
12. Skull crushers: Lie on your back with a weight in each hand, and press them overhead. Then slowly lower them towards your ears.
13. Bench dip: Sit on the edge of a bench with your hands on the bench next to you, and your feet off the bench. Dip down, and then press back up.
14. Push-up: Get into a push-up position, and press your bodyweight up and down.
15. Standing military press: Standing with a weight in each hand, press them overhead.
16. Rear deltoid fly: Standing with a weight in each hand, slowly raise them out to your sides.
17. Cable crossover: With a weight in each hand, stand in the middle of a cable crossover machine and press them out to your sides.
18. Lat pulldown: With a weight in each hand, pull them down towards your chest.
19. Seated cable row: Sit with a weight in each hand, and row them towards your chest.
20. Bent-over lateral raise: With a weight in each hand, raise them out to your sides.
How do beginners get upper body strength?
There are many different ways for beginners to get upper body strength. One way is to use weights. Weights can be used in a variety of ways, such as lifting them while standing, sitting, or lying down. Another way to get upper body strength is by using machines. These machines can be found in most gyms and can be used to work a variety of muscle groups in the upper body. Finally, many people get upper body strength by using their own body weight. This can be done by doing exercises like push-ups, pull-ups, and dips.
How do beginners build upper body strength?
Building upper body strength can be a challenge for beginners. However, with the right approach, it is definitely possible. In this article, we will discuss some of the best ways to build upper body strength.
One of the best ways to build upper body strength is to focus on compound exercises. Compound exercises involve multiple muscle groups and tend to be more effective than isolated exercises. Some great compound exercises for the upper body include push-ups, pull-ups, and squats.
Another important factor to consider when building upper body strength is diet. Eating a balanced diet that includes plenty of protein is essential for muscle growth. Protein provides the body with the nutrients it needs to build muscle.
Finally, it is important to give yourself enough time to recover between workouts. muscles need time to rebuild and grow, so don’t workout every day. Aim to workout 3-4 times per week, and make sure you allow at least 48 hours between workouts.
These are just a few of the best ways to build upper body strength. By following these tips, you can definitely see results.
What should I do on my upper body day?
If you’re looking to tone and sculpt your upper body, you’re in luck. There are a number of exercises you can do to achieve your goals.
Of course, the first step is to make sure you have a good upper body workout routine. If you’re not sure where to start, you can find plenty of routines online or in magazines.
Once you have a routine, the next step is to figure out which exercises to do. Here are a few of our favourites:
Push-ups: A great exercise for the chest, triceps and shoulders.
Bench press: A great exercise for the chest and triceps.
Dumbbell rows: A great exercise for the back, biceps and shoulders.
Lat pulldowns: A great exercise for the back and biceps.
Curls: A great exercise for the biceps.
Shrugs: A great exercise for the traps.
There are, of course, many other exercises you can do to tone your upper body. These are just a few examples to get you started.
When you’re working out, be sure to focus on the quality of your movements, rather than the number of reps you can do. It’s more important to focus on feeling the muscles working than on lifting heavy weights.
Finally, be sure to stretch after your workout. This will help improve your flexibility and reduce the risk of injury.
How can a beginner build upper body strength?
Building upper body strength can seem like a daunting task for a beginner, but with the right advice and a bit of hard work, it can be easily achieved. In this article, we will discuss some of the best ways for a beginner to build upper body strength.
One of the best ways to build upper body strength is to focus on compound exercises. Compound exercises involve multiple muscle groups, and as a result, they are more effective at building strength than isolated exercises. Some good compound exercises to focus on include push-ups, pull-ups, and squats.
Another important factor to consider when building upper body strength is intensity. In order to make significant progress, you need to put in the hard work and push yourself. This doesn’t mean going to the gym and working yourself to death, but it does mean training with intensity and making sure you are challenging yourself each time you exercise.
Finally, it is important to make sure you are eating properly if you want to build upper body strength. Eating a balanced diet with plenty of protein and carbohydrates is essential for muscle growth and recovery.
If you follow these tips, you will be well on your way to building strong and impressive upper body strength.