Using free weights is the best way to build muscle on your upper body. Whether you have a gym membership or just a set of adjustable dumbbells at home, you can choose from a variety of exercises for each area of your upper body. When designing your workout, make sure to include at least one exercise that works the biceps, triceps, chest, back and shoulders each week to avoid creating muscle imbalances.
Bench Press
Lay on your back on a flat weight bench with your knees bent at a 90-degree angle. Make sure you can comfortably reach the barbell while it is resting on the pegs above you. If it is too high, stand up and move the bar down to the next set of pegs before beginning the exercise. Extend your arms and grab the bar with a grip slightly wider than shoulder width. Lift it up and forward to release the bar from the pegs, then lower the barbell until it touches your chest. Your elbows should be bent at 90 degrees at this point. Exhale and push the bar back up to the starting position. When you are finished with your set, pull the bar back and lower it onto the pegs. Always have a spotter to help remove the barbell if you fail on a lift or lose your grip.
Standing Military Press
Place a barbell on the pegs of a squat rack or power rack at chest height. Stand in front of the bar and grasp it with your hands slightly more than shoulder width apart. Lift the bar out of the rack and rest it on your collarbone. Take a step back from the rack and lift the barbell up until your elbows are straight. Slowly lower the weight back down to your collarbone to complete one repetition. Never drop the weight behind your head as this puts your shoulder in an awkward position and may cause rotator cuff damage. If you do not have a barbell and rack, you can also use dumbbells for this exercise.
Triceps Kickback
Begin with light dumbbells because this exercise uses only triceps muscle on the back of your arms to lift the weight. Bend over so your upper body is just about parallel to the floor. Keep your back and neck in a straight line and hold the weights with your palms facing inward. Start off with your elbows bent at a 90-degree angle and your forearms perpendicular to the floor. Straighten your arms to lift the dumbbells, making sure to keep your elbows tucked in against the sides of your chest. Pause when your arm is straight, then slowly lower the weight back to the starting position.
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