Upper body muscle mass is a desirable trait in sports such as football and rugby and is also the training goal of many regular gym users. Developing a healthy, functional and aesthetically pleasing upper body requires that you exercise all of your main upper body muscles equally. This is best achieved by performing compound or multi joint exercises. Compound exercises allow you to safely lift the loads necessary to overload your muscles. Overload is essential to increase your muscle mass.
Step 1
Perform bench presses. Lie on your back on a flat exercise bench. Grasp a barbell with an overhand wider than shoulder-width grip. Hold the bar at arms’ length and directly over your chest. Keep your feet flat on the floor and maintain a strong arch in your lower back. Inhale, bend your arms and lower the bar to within one inch of your chest. Explosively extend your arms and drive the weight up to return to the starting position. Continue for the desired number of repetitions. Bench pressing develops your chest muscles.
Step 2
Perform chin ups. To develop your upper back, hang from a chin up bar using a shoulder-width overhand grip. Bend your legs behind you and cross your ankles. From a dead hang, bend your arms and pull your chin up towards and then above the bar. Slowly lower yourself back to the starting position and repeat. You can make this exercise more challenging by securing a weight around your waist by using a chin/dip belt available from sporting goods stores.
Step 3
Perform push presses. Grasp a barbell with a shoulder-width overhand grip and hold it at shoulder level. Stand with your feet hip-width apart. Bend your knees slightly and push your butt back—maintain a strong arch in your lower back. Drive your feet into the floor and simultaneously extend your arms to explosively lift the weight above your head. From extension, bend your arms and lower the weight back to shoulder level and repeat. This exercise is an effective shoulder builder.
Step 4
Perform barbell bent over rows. To develop your mid back and rear shoulder muscles, grasp a barbell with a shoulder-width overhand grip. Bend your knees slightly and then bend forwards at the hips until your upper body is almost parallel to the floor. Ensure your lower back does not round when performing this exercise. Keeping your upper body still, pull the barbell into your midsection. Make sure you lead with your elbows. Extend your arms and lower the weight back to the starting position and then repeat.
Step 5
Perform lying triceps extensions. Hold a barbell with a shoulder-width overhand grip and lie on your back on a flat exercise bench. Position the weight directly over your shoulders. Keep your upper arms perpendicular to the floor and bend your elbows to lower the bar to your forehead. Stop just short of touching your head with the bar. Extend your arms and press the bar back up to the starting position and then repeat.
Step 6
Perform barbell biceps curls. Stand with your feet hip-width apart. Grasp a barbell with a shoulder-width underhand grip. Keep your upper body still, bend your elbows and raise the weight up to your shoulders. Lower the bar back to the starting position and repeat.
Tips and Warnings
- Perform this workout twice a week on non-consecutive days. Rest 60 to 90 seconds between sets and exercises. Perform three sets of six to ten repetitions of each exercise. Increase your weights as you get stronger. Always warm up thoroughly before this or any other strenuous workout.
- Use a spotter with any exercise where there is a danger of dropping a weight on yourself. Perform each exercise with good technique to avoid injury.
Things You'll Need
- Barbell
- Free weights
- Bench press station
- Chin up station
- Exercise bench
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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