The process of building muscle in the upper body requires a well-rounded weight training regimen. Use compound exercises that will allow you to recruit multiple muscles in the upper body at one time. Getting cut, or leaning out, requires following a healthy eating plan. Mixing compound exercises with a clean diet will quickly build muscle and shed fat.
Step 1
Perform pull-ups. Stand on a step or bench to reach the bar. Grip the bar and cross your legs behind you. Tighten your abs and don't allow your legs to swing. Exhale and squeeze your back and arms to lift yourself. Pull up bringing your chin above the bar. Inhale and lower your body back down. Repeat for four sets of 10 to 12 repetitions.
Step 2
Perform the bench press. Lie back on the bench with the bar at eye level. Line your hands up evenly shoulder-width apart on the bar. Inhale and lift the bar off of the rack. Lower the bar down to your chest. Pause for one second. Exhale and press the bar back up until your arms are straight. Repeat for 10 to 12 repetitions.
Step 3
Perform the overhead shoulder press with dumbbells. Start seated on a flat bench with the back upright for back support. Raise the dumbbells until your elbows are at 90 degrees and even with your shoulders. Face palms forward. Exhale and press the dumbbells overhead until your arms are straight. Inhale and bring your arms back down to the starting position. Repeat for four sets of 10 to 12 repetitions.
Step 4
Fuel your workouts with foods in their natural form. Eat lean proteins, complex carbohydrates and high-fiber fruits and vegetables. Avoid processed foods which are high in harmful chemicals, sodium and refined sugar.
Step 5
Perform cardiovascular exercise in intervals. Walk on the treadmill for 30 seconds and jog for 30 seconds. Alternate speeds for 20 to 30 minutes.
Tips and Warnings
- Drink one gallon of water per day. Consume throughout the day especially during workouts. Lift heavy weight and perform 10 to 12 repetitions. The last few repetitions should be challenging.
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