Exercises to strengthen your upper body increase the force you can produce when pushing or pulling with arm and shoulder joints. Strength-building exercises require performing contractions against resistance. Moving greater resistance generally translates into greater strength gains. The National Federation of Personal Trainers recommends increasing strength by lifting heavy weight with four to six repetitions per exercise set.
Bench Press
The bench press helps you develop upper-body pushing strength by targeting the sternal head of each pectoral muscle, which is the lower and larger portion of that muscle. This exercises also strengthens your anterior deltoid muscles, triceps brachii and the smaller clavicular head of each pectoral. Perform the exercise by lying face up on a bench beneath a racked barbell. Grip the barbell with a wide overhand grip and dismount the bar above your chest. Lower the bar to the middle of your chest and press it up until your arms are extended, completing the repetition. The National Federation of Personal Trainers recommends performing six to eight sets of bench press exercises for strength gains.
Seated Rows
Performing seated rows against resistance helps you develop upper-body pulling strength by targeting more than 10 different back muscles, according to website ExRx.net. You may perform this exercise on lever machines or cable-pulley machines at the gym. Sit slightly forward as you mount the row station and grasp the cable attachment in front of you. Rest your feet on the vertical platform and slightly bend your knees by sliding your hips back. Initiate the exercise by pulling the cable attachment to your waist as you straighten your lower back. Pull your shoulders back as you push your chest forward and arch your back. Complete the repetition by returning the cable attachment until your arms, shoulders and lower back return to the starting position. Perform eight to ten sets of this exercise per session.
Military Press
Military presses develop upper-body pushing strength, which generates greater force as you push straight up with your arms. The anterior deltoid muscles in your shoulders are primary military press movers. Stand with your feet shoulder-width apart and grasp the barbell from a chest-high rack with a shoulder-width overhand grip. Set up for the exercise by positioning the bar in front of your neck. Press the bar straight upward until your arms are extended and return it to the starting position to complete the repetition. Perform four to six military press sets per session.
Arm Curls
Arm-curl exercises help you build upper-body pulling strength by targeting the biceps brachii, brachialis and brachioradialis, along the insides of your arms. Perform the exercise by grasping a barbell using an underhand grip with your hands shoulder-width apart. Set up for the exercise by positioning your elbows down at your sides. Complete each repetition by flexing your elbows until your arms are vertical and lowering the bar until your arms are fully extended. Perform three to five sets per workout session. You may also perform this curl with dumbbells to isolate each arm.
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