The major muscles in the upper body include the pecs, traps, lats, triceps and biceps. In layman's terms, these are the muscles of the chest, shoulders, back and arms. If you want to build up your upper body, you need to do exercises that target each specific area. Your best bet is to execute compound exercises that will focus on one muscle, but carry over with a secondary focus on another. You can do this with free weights and some gym equipment.
Step 1
Lift two dumbbells to do chest presses. Lie face-up on a bench with your arms extended above your chest. Turn your palms so they are facing your knees and hold the weights an inch apart. Lower the weights down to your sides by bending your elbows. Stop when your upper arms parallel the floor, push the weights back up and repeat.
Step 2
Grasp a barbell to do upright rows for your shoulders. Stand with your feet shoulder-width apart and hold the bar with on overhang close grip (hands approximately 6 to 8 inches apart). Lift the bar up in front of your body until it is at chest height. Hold for a second, lower the bar back down and repeat. Keep the bar close to your body when you raise it and make sure your upper arms are always higher than your forearms.
Step 3
Execute a set of one-arm dumbbell rows for your back. Place a dumbbell on the floor next to a bench on the right side. Kneel on the bench with your left knee, place your hand on the front of the bench and place your right foot on the ground behind you. Bend down and grab the dumbbell with your right hand and get your back slightly higher than parallel to the floor. Lift the dumbbell up to your right hip, slowly lower it back down and repeat. Do a set and switch sides. Keep your arm in tight against your side throughout the whole exercise.
Step 4
Place two benches parallel to each other and slightly wider apart than leg-length to do weighted triceps dips. Position your hands on the edge of one bench and prop your heels up on the other bench. Have a spotter place a weight plate or dumbbell on your thighs and lower yourself down by bending your elbows. Stop when your upper arms parallel the floor, push back up and repeat.
Step 5
Stand with your feet shoulder-width apart to do barbell curls. Hold the bar with a shoulder-width, underhand grip and let it rest against your thighs. Lift the bar up toward your chest and squeeze your biceps for a full second. Slowly lower the bar back down and repeat.
Tips and Warnings
- Work out every three days to allow for full recovery. Perform four to five sets of each exercise and do 10 to 12 reps. Use a moderate weight for your first set and then use the heaviest weights you can handle for the rest.
Things You'll Need
- 2 benches
- Dumbbells
- Barbell
- Weight plates
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