When it comes to working out, most people think of leg day. But what about the upper body? Just like the lower body, the upper body needs a good workout to stay strong and healthy.
There are many different upper body exercises that you can do to target different parts of the body. Here are a few of the most common ones:
Chest Exercises
Bench press: Lying on your back on a bench, press a weight upwards until your arms are straight.
Cable crossovers: With a weight in each hand, stand in the middle of a cable crossover machine and pull the weights across your chest.
Dumbbell flyes: Lie on your back on a bench, holding a weight in each hand. Bring the weights up and together until your arms are parallel to the ground.
Back Exercises
Lat pulldowns: With a weight in each hand, sit at a lat pulldown machine and pull the weights down to your chest.
Bent-over barbell rows: Holding a barbell with your hands at shoulder-width, bend at the waist and pull the barbell up towards your chest.
One-arm dumbbell rows: Holding a weight in your left hand, stand with your left foot flat on the ground and your right knee bent. Bend your right elbow and pull the weight up towards your chest.
Shoulder Exercises
Military press: Sit with a weight in each hand at shoulder-height. Press the weights upwards until your arms are straight.
Lateral raise: With a weight in each hand, stand with your feet hip-width apart. Raise your arms out to your sides until they are parallel to the ground.
Front raise: With a weight in each hand, stand with your feet hip-width apart. Raise your arms in front of you until they are parallel to the ground.
Biceps Exercises
Barbell curls: With a weight in each hand, stand with your feet hip-width apart. Curl the weights up towards your shoulders.
Dumbbell curls: Sitting with a weight in each hand, curl the weights up towards your shoulders.
Hammer curls: With a weight in each hand, stand with your feet hip-width apart. Curl the weights up towards your shoulders, with your palms facing your thighs.
Triceps Exercises
Skullcrushers: Lie on your back on a bench, holding a weight in each hand. Bring the weights up and together until your arms are parallel to the ground.
Bench dips: Sitting on the edge of a bench, place your hands on the bench beside you with your fingers pointing towards your feet. Put your feet hip-width apart and dip your bodyweight down towards the floor, then press back up.
Dip bars: With your hands on the dip bars, lower your bodyweight down towards the floor, then press back up.
Table of Contents
What are 20 upper body exercises?
When it comes to exercise, most people think of cardio and lower body exercises. However, the upper body is also important for overall fitness and health. Here are 20 upper body exercises to help you get strong and toned.
1. Pushups – This classic exercise works the chest, triceps, and shoulders. If you can’t do a traditional pushup, start with a modified pushup on your knees.
2. Pullups – This exercise targets the back, biceps, and forearms. If you can’t do a pullup, start with a band-assisted pullup or do a row instead.
3. Bench press – This exercise works the chest, shoulders, and triceps.
4. Dumbbell press – This exercise works the same muscles as the bench press, but with dumbbells instead of a barbell.
5. Seated row – This exercise works the back, biceps, and forearms.
6. Lat pulldown – This exercise works the back and shoulders.
7. Triceps extension – This exercise works the triceps.
8. Biceps curl – This exercise works the biceps.
9. Hammer curl – This exercise works the biceps and forearms.
10. Overhead press – This exercise works the shoulders and triceps.
11. Rear delt fly – This exercise works the shoulders.
12. Chest fly – This exercise works the chest.
13. Cable crossover – This exercise works the chest and shoulders.
14. Abdominal crunch – This exercise works the abs.
15. Reverse crunch – This exercise works the abs.
16. Pilates roll-up – This exercise works the abs.
17. Seated oblique crunch – This exercise works the abs.
18. Russian twist – This exercise works the abs.
19. Wall sit – This exercise works the quads, hamstrings, and glutes.
20. Plank – This exercise works the abs, quads, hamstrings, and glutes.
What are 3 upper body workouts?
Upper body workouts are an important part of any fitness routine. They help to tone and strengthen the muscles in the upper body, including the arms, shoulders, and chest.
There are many different types of upper body workouts that you can do. Here are three of our favourites:
1. Push-ups
Push-ups are a classic upper body workout that target the chest and arms. They can be done anywhere, without any equipment, and are a great way to get a workout in when you’re short on time.
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 straight. Press back up to the starting position and repeat.
2. Pull-ups
Pull-ups are another great exercise for the chest and arms. They can be a little challenging to do at first, but with practice you’ll be able to do them easily.
To do a pull-up, you’ll need a pull-up bar or something to hang from. Hang from the bar with your hands slightly wider than shoulder-width apart and your palms facing out. Pull yourself up until your chin is above the bar, then slowly lower yourself back down.
3. Shoulder press
The shoulder press is a great exercise for the shoulders and arms. It can be done with either free weights or a machine.
To do a shoulder press, hold a weight in each hand and stand with your feet hip-width apart. Bend your elbows and lift the weights to shoulder height, then press them overhead. Reverse the motion and return to the starting position.
What are 6 upper body exercises?
When it comes to getting in shape, most people think of working out their lower body. But what about the upper body? The upper body plays a key role in overall fitness and health, and it’s important to include exercises that target this area in your routine.
Here are six upper body exercises that you can add to your workout:
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.
2. Pull-ups. Pull-ups are another great chest and back exercise. They work the muscles in the upper body, as well as the arms and core.
3. Dips. Dips are a great exercise for the triceps. They can be done with or without weight, and they can be done on a bench or on the floor.
4. Seated row. The seated row is a great exercise for the back and biceps. It can be done with weight or without, and it’s a great way to add some variety to your workout.
5. Bench press. The bench press is a classic chest exercise. It can be done with weight or without, and it’s a great way to add some muscle to your chest.
6. Lat pull-downs. Lat pull-downs are a great exercise for the back and shoulders. They work the latissimus dorsi muscle, and they can be done with weight or without.
What are four upper body exercises?
What are four upper body exercises?
Upper body exercises are important for overall health and fitness. They can help tone and strengthen the muscles in your upper body, including your chest, back, shoulders and arms.
Here are four of the most effective upper body exercises:
1. Push-ups
Push-ups are a classic exercise that target the chest, shoulders and triceps. They can be performed with your hands close together or wide apart, depending on your preference.
2. Seated row
The seated row is a great exercise for the back and biceps. It can be performed with a resistance band or weight machine.
3. shoulder press
The shoulder press is a great exercise for the shoulders and triceps. It can be performed with a weight machine or free weights.
4. Lat pull-down
The lat pull-down is a great exercise for the back, shoulders and biceps. It can be performed with a resistance band or weight machine.
What is a upper body workout?
A upper body workout is a type of exercise routine that focuses on toning and strengthening the muscles of the upper body, including the shoulders, chest, back, and arms. Upper body workouts can be performed using a variety of equipment, including free weights, machines, and resistance bands, or with no equipment at all.
There are many different upper body exercises that you can do to target different muscles. Some of the most common exercises include shoulder presses, chest presses, pull-ups, and bicep curls. It is important to mix up your routine to ensure that you are hitting all of the muscles in your upper body.
Performing a upper body workout on a regular basis can help you achieve a strong and toned upper body. It can also help improve your posture and reduce your risk of injuries. Be sure to consult with a fitness professional to create a safe and effective routine specifically tailored to your needs.
What is the best upper body workout?
There is no one-size-fits-all answer to this question, as the best upper body workout for you will vary depending on your individual fitness goals and abilities. However, there are some general principles that can help you create an effective upper body workout routine.
One of the most important things to consider when designing an upper body workout is your fitness level and experience. If you are a beginner, it is important to start with basic exercises and progress slowly. If you are more experienced, you can include more challenging exercises in your routine.
Another important factor to consider is your fitness goals. If your goal is to build muscle, you need to include exercises that work the muscles of the upper body. If your goal is to lose weight or improve your cardio fitness, you need to focus on exercises that burn calories and raise your heart rate.
There are many different exercises that you can include in your upper body workout routine. Some of the most effective exercises include:
-Push-ups
-Pull-ups
-Bench press
-Dumbbell press
-Lat pull-downs
-Bicep curls
-Tricep extensions
When designing your upper body workout, it is important to vary the exercises you include to ensure that you are working all of the major muscles in the upper body. You can also vary the intensity and the amount of weight you use to keep your workout challenging.
If you are looking for a complete upper body workout, there are many excellent workout programs available that can help you achieve your fitness goals. One such program is the 12-week Military Fitness Program, which is designed to help beginners and experienced athletes alike build muscle and improve their cardio fitness.
What are upper body strength exercises?
There are a variety of upper body strength exercises that can help tone and strengthen the muscles in the upper body. These exercises can be done with free weights, resistance bands, or even your own bodyweight.
Some of the most common upper body strength exercises include:
-Push-ups: This classic exercise targets 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.
-Bench press: This exercise targets the chest and shoulders. To do a bench press, lie on your back on a bench with your feet flat on the floor. Hold a weight in each hand, then press the weights up and together until your arms are straight. Lower the weights back to the starting position.
-Lat pull-down: This exercise targets the back and shoulders. To do a lat pull-down, attach a resistance band or cable to a sturdy object above your head. Sit with your knees bent and your feet flat on the floor, then grasp the bar or handle with your hands. Lean back and pull the bar or handle down towards your chest, then slowly release it back to the starting position.
-Bicep curl: This exercise targets the biceps. To do a bicep curl, hold a weight in each hand and let them hang at arm’s length by your sides, with your palms facing forward. Bend your elbows and curl the weights up to your shoulders. Reverse the motion and lower the weights back to the starting position.
-Tricep extension: This exercise targets the triceps. To do a tricep extension, hold a weight in each hand and let them hang at arm’s length by your sides, with your palms facing backward. Bend your elbows and lift the weights overhead, then slowly lower them back to the starting position.
-Dumbbell row: This exercise targets the back, biceps, and forearms. To do a dumbbell row, hold a weight in each hand and let them hang at arm’s length by your sides, with your palms facing inward. Bend your knees and lean forward slightly, then row the weights up to your chest. Reverse the motion and lower the weights back to the starting position.
-Crunches: This exercise targets the abs. To do a crunch, lie on your back on the floor with your knees bent. Place your hands behind your head, then curl your torso up towards your knees. Hold for a few seconds, then release and return to the starting position.