There are so many different upper body workout lists out there, it can be hard to know which one to choose. Here is a comprehensive list of the best upper body workouts, so you can find the one that is right for you.
1. Bench Press
The bench press is a classic exercise that works the chest, shoulders and triceps. To do the bench press, lie flat on your back on a bench and press the weight upwards, extending your arms.
2. Seated Row
The seated row works the muscles in the back, shoulders and biceps. To do a seated row, sit with your legs straight and pull the weight towards you, bending your elbows.
3. Lat Pulldown
The lat pulldown targets the latissimus dorsi muscles in the back. To do a lat pulldown, sit with your knees bent and pull the weight down towards your chest, extending your arms.
4. Overhead Press
The overhead press works the muscles in the shoulders and triceps. To do an overhead press, stand with the weight in front of you and press it overhead, extending your arms.
5. Cable Fly
The cable fly targets the chest muscles. To do a cable fly, stand between two cables with the weight in your hands. Extend your arms and pull the cables together, squeezing your chest muscles.
6. Diamond Push-up
The diamond push-up is a challenging push-up that targets the triceps. To do a diamond push-up, place your hands close together so your thumbs and index fingers form a diamond shape. Perform a push-up, keeping your core engaged.
7. Plank
The plank is a great exercise for the entire core. To do a plank, get into a push-up position but instead of putting your weight on your hands, put your weight on your forearms. Keep your body straight from your head to your feet, and hold for as long as you can.
8. Pilates Scissor
The pilates scissor targets the abs and obliques. To do a pilates scissor, lie on your back with your legs in the air and your head and shoulders off the ground. Bring your right leg towards your chest and then switch legs, crossing your left leg over your right.
9. Russian Twist
The Russian twist targets the abs and obliques. To do a Russian twist, sit on the ground with your knees bent and lean back a few inches. Hold your hand at your chest and twist your torso to the right, then to the left.
10. Bicycle Crunch
The bicycle crunch targets the abs and obliques. To do a bicycle crunch, lie on your back with your legs in the air and your head and shoulders off the ground. Bring your right knee towards your chest and then switch legs, bringing your left knee towards your chest.
Table of Contents
What are 20 upper body exercises?
There are so many different upper body exercises that it can be difficult to know which ones to do. That’s why we’ve put together a list of 20 of the best exercises to help you tone and strengthen your upper body.
1. Push-ups
2. Pull-ups
3. Dips
4. Bench presses
5. Seated rows
6. Lat pull-downs
7. Shoulder presses
8. Triceps extensions
9. Biceps curls
10. Upright rows
11. Side lateral raises
12. Rear delt flyes
13. Plate raises
14. Pike push-ups
15. Diamond push-ups
16. Handstand push-ups
17. Swiss ball push-ups
18. Incline bench press
19. Decline bench press
20. Cable crossovers
What are 3 upper body workouts?
There are a variety of upper body workouts that can help tone and sculpt the muscles. However, not all workouts are created equal. Here are three of the best upper body workouts that you can do to get in shape.
1. Push-ups
Push-ups are a great way to work the chest, shoulders, and triceps. They can be done anywhere, and they don’t require any equipment. To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body towards the ground, then press yourself back up.
2. Chest press
The chest press is a great exercise for the chest, shoulders, and triceps. It can be done with free weights or a machine. To do a chest press, start by lying on your back on the bench with your feet flat on the ground. Hold the weights above your chest with your arms straight, then lower them to the sides of your chest. Press the weights back up to the starting position.
3. Lat pulldown
The lat pulldown is a great exercise for the back, shoulders, and biceps. It can be done with a machine or with resistance bands. To do a lat pulldown, start by sitting in the machine with your feet flat on the ground. Grasp the bar with your hands shoulder-width apart, then pull the bar down to your chest. Squeeze your shoulder blades together at the bottom of the motion, then slowly release the bar to the starting position.
What are 6 upper body exercises?
When it comes to working out, there’s no question that the lower body is key. After all, it’s the largest and most muscular part of the body. But that doesn’t mean that the upper body should be neglected. In fact, strong and well-toned upper body muscles can help improve your overall fitness level and appearance.
If you’re looking to sculpt your upper body, there are a number of exercises you can try. Here are six of the best:
1. Push-ups
Push-ups are a classic upper body exercise that work the chest, shoulders and triceps. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Bend your elbows and slowly lower your body towards the ground, keeping your back flat. Then push yourself back up to the starting position.
If you find push-ups too challenging, you can start by doing them against a wall or on your knees.
2. Bench dips
Bench dips are a great exercise for the triceps. To do them, start by sitting on the edge of a bench or chair with your hands on the bench behind you, fingers pointing forward. Slide your butt off the bench and slowly lower your body towards the ground, keeping your back close to the bench. Then push yourself back up to the starting position.
3. Lat pulldowns
Lat pulldowns are a great exercise for the back and shoulders. To do them, attach a lat pulldown bar to a high pulley and sit down in the seat. Grip the bar with your hands wider than shoulder-width apart and pull it down towards your chest. Pause for a moment and then slowly release the bar back to the starting position.
4. Seated rows
Seated rows are a great exercise for the back and biceps. To do them, attach a rowing machine handle to the low pulley of a cable machine and sit down with the handle in your hands. Row the handle towards your chest, keeping your back straight. Pause for a moment and then slowly release the handle back to the starting position.
5. Shoulder press
Shoulder press is a great exercise for the shoulders and triceps. To do them, start by sitting on a bench with a weight in each hand. Press the weights overhead, extending your arms straight. Pause for a moment and then slowly lower the weights back to the starting position.
6. Bicep curls
Bicep curls are a great exercise for the biceps. To do them, start by standing with a weight in each hand, palms facing forward. Bend your elbows and curl the weights up towards your shoulders. Pause for a moment and then slowly lower the weights back to the starting position.
What are 3 upper body exercises you can do at home?
There are many different upper body exercises that can be done at home with minimal equipment. Here are three exercises that can help tone and strengthen the upper body:
Push-ups are a classic exercise that can be done anywhere with no equipment needed. Push-ups work the chest, triceps, and shoulders. To do a push-up, start in a plank position, with your hands slightly wider than shoulder-width apart, and your feet together. Bend your elbows and lower your body towards the ground, then press back up to the starting position.
Dips are another great exercise that can be done at home with no equipment needed. They work the chest, triceps, and shoulders. To do a dip, place your hands on a bench or sturdy chair with your fingers pointing forward, and your feet together. Dip your body down towards the ground, then press back up to the starting position.
Bench presses are a great exercise to target the chest. They can be done with a barbell or dumbbells. To do a bench press, lie on your back on a bench, with your feet flat on the ground. Hold the weight above your chest with your elbows slightly bent, then press the weight up and away from your chest.
What are the upper body workout at home?
When it comes to working out, the options can be endless. You can head to the gym, or you can work out at home. If you’re looking for a great upper body workout that you can do at home, you’re in luck. There are a number of great exercises that you can do to tone and strengthen your upper body.
One great exercise is the push-up. To do a push-up, start in a plank position, with your hands directly below your shoulders. Bend your elbows and slowly lower your body towards the floor. Once your chest is close to the ground, press back up to the starting position. Try to do as many push-ups as you can.
Another great exercise is the pull-up. To do a pull-up, you’ll need a sturdy object to hang from, like a bar or a tree branch. Hang from the object with your palms facing away from you and your hands shoulder-width apart. Pull yourself up towards the object, then slowly lower yourself back down. Try to do as many pull-ups as you can.
You can also do a number of exercises using dumbbells. For example, you can do a bicep curl to tone your biceps, or a shoulder press to work your shoulders. Be sure to choose weights that are challenging for you, but not so challenging that you can’t complete the exercises with proper form.
These are just a few of the many exercises that you can do at home to tone your upper body. Be sure to mix up your routine often to keep your muscles challenged and avoid boredom. And always consult with a doctor before starting any new workout routine.
Is sit ups upper body?
There’s a lot of debate over whether or not sit-ups are an effective exercise for the upper body. Some people say that they are, while others maintain that they don’t do much for the chest, shoulders, or arms. So, which is it?
The truth is, sit-ups can definitely help to strengthen and tone the upper body – but only if they’re done correctly. Most people don’t perform sit-ups correctly, which means that they’re not getting the most out of the exercise.
Here are a few tips on how to do sit-ups correctly:
1. Lie on your back on the floor and place your hands on the floor beside you.
2. Bend your knees and place your feet flat on the floor.
3. Curl your torso up towards your knees, and use your abdominal muscles to lift your head and shoulders off the floor.
4. Hold for a count of two, and then slowly lower yourself back to the starting position.
5. Repeat for 12-15 reps.
When doing sit-ups, make sure to keep your abdominal muscles pulled in so that you’re using them to lift your torso. Don’t use your arms to pull yourself up – that’s cheating and won’t help to tone your upper body.
If you do these sit-ups correctly, you’ll definitely see results in your chest, shoulders, and arms. But be patient – it will take time and practice to perfect the move.
What is the single best upper body exercise?
There is no one “best” upper body exercise. Different exercises work different muscles in the upper body, so it’s important to include a variety of exercises in your workout routine to ensure you’re working all the muscles you want to target.
Some of the most popular upper body exercises include push-ups, pull-ups, bench presses, and bicep curls. All of these exercises have different benefits, so it’s important to choose the ones that work best for your individual goals.
If you’re looking to build muscle, then exercises like push-ups and bench presses are a good place to start. These exercises involve using heavy weights, which can help you to build muscle quickly.
If you’re looking to tone your upper body, then exercises like pull-ups and bicep curls are a better choice. These exercises use lighter weights, but require more repetition to achieve results.
Ultimately, the best upper body exercise is the one that you’re most likely to stick with. So choose the exercises that you enjoy and that fit into your schedule, and you’ll be on your way to a stronger, more toned upper body.