Free-weight upper body exercises improve your strength and lean muscle tissue. Free-weights give a more rigorous workout as secondary muscles are engaged to balance the barbells and dumbbells -- as you progress through the specified range of movement. Your core muscles are also engaged to stabilize your body when you perform free-weight upper body exercises.
Chest
The flat barbell bench press is a compound movement that engages the chest, front deltoids and triceps. The bench press should be your primary chest exercise. Alternatively, do flat dumbbell presses. Do four sets of eight to 12 repetitions of each exercise. Your first set should be a warm up with a light weight. Rest for two minutes, then perform three sets of flat bench flys for 10 to 12 repetitions. This is an isolation movement, which primarily targets your pectoral muscles.
Shoulders
Do the standing clean and press as your primary shoulder exercise. Stand with your feet about a shoulder-width apart. Hold a barbell in an overhand grip in front of your thighs -- fists pointing away from you. Pull the barbell up in an upright rowing motion. When the barbell is level with your chest, flick your wrists so your fists are facing you and the barbell is approximately in line with your clavicle. Press the barbell overhead, then return to your starting position. Do four sets of eight to 12 repetitions. Make your first set a warm up with a light weight. This movement targets your trapezius and deltoids.
Back
Perform four sets of eight to 10 repetitions of deadlifts for your lower back and erector spinae. The erector spinae are the muscles which run on either side of your spine. Do four sets of barbell bent over rows for your upper back. The first set of each exercise should be a warm up with a light weight. Your core muscles are strongly engaged to stabilize your body as you perform these exercises.
Triceps and Biceps
Do four sets of eight to 12 repetitions of standing barbell curls for your biceps. Alternatively, do four sets of seated alternate dumbbell curls. Target your triceps with four sets of close-grip bench presses. Start each exercise with a light warm up set.
Core Workouts
Lie on your back on an exercise mat with your knees bent and feet flat on the floor. Place your hands on your temples and do three sets of crunches to work the core muscles of your abdominals. Do as many repetitions you can on each set. Assume the pushup position, and rest your weight on your forearms and toes. Keep both forearms at 90 degrees to your upper arms and parallel to each other. Keep your body straight. Do not raise your butt or sag in the middle. Tense your abdominal and lower back muscles to stabilize your body and maintain this position while breathing normally. Hold the position for a slow count of 20. Lower your body and repeat the exercise three or four times. The exercise is called the plank.
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