Building a strong and muscular upper body is on the wish list of every fitness enthusiast. However, it is not as easy as it sounds and could turn to become a daunting task. Even with tremendous discipline and unrivalled commitment levels, one should not expect any visible results in the first couple of months.
To build a strong upper body, one must include a host of exercises that target all the muscles in the upper body with enhanced accuracy. This could be done with a couple of functional exercises or with free weights exercises, which not only activate the target muscle group but also tone the stabilisation muscles.
Additionally, include lean protein in your diet as it is quintessential for muscle building and recovery.
Note: Beginners must exercise caution while working with weights; it is advised that they train under expert supervision.
Let us shed some light on the five effective workouts that could add to your training program to build a strong upper body.
#1 Bench Press
The bench press is often seen as the go-to exercise to develop the pectoral muscles in the chest region. Furthermore, this exercise tones a host of other stabilisation muscles in the upper body, including the biceps, triceps, forearms and the deltoid muscles.
Instructions:
Step 1: Lie on flat bench in a supine position and grab a barbell with a shoulder-width grip. Place the barbell directly above the chest region such that the arms are fully extended, and the palms are facing away from the body.
Step 2: Gradually lower the barbell until it is just inches above the chest. The upper arms must be parallel to the torso in this position.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tips: Vary the position of the grip to target different regions of the pectoral muscles. Also, one could perform the bench press using dumbbells for a more isolated workout experience.
#2 Pull-Up
Pull-ups are an excellent bodyweight exercise to build the muscles in the arms and the lower back. To be precise, the exercise targets the biceps, triceps in the arms, deltoids in the shoulders, and the lats in the lower back region.
Instructions:
Step 1: Stand in front of a pull-up bar and place your feet at a distance that is approximately equal to the width of the shoulders. Secure the bar with a shoulder-width grip such that the palms are facing away from the body.
Step 2: Gradually lift yourself until the head is above the bar. Make sure that the torso is straight throughout the duration of the exercise.
Step 3: Hold the position for a second and return to the initial position. Do not let your feet touch the floor throughout the duration of the exercise.
Perform the exercise for the recommended number of times.
Important tip: Wear a weighted vest while performing pull-ups for added resistance and improved customisability.
#3 Bent-Over Row
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Slightly bend your knees and grip the barbell with a pronated grip; the distance between the palms should be approximately equal to the width of the shoulders. Ensure that the torso is straight throughout the duration of the exercise.
Step 2: With a straight torso, gradually lift the barbell upwards until it is in line with the hips. Keep the elbows close to the body throughout the duration of the exercise for maximum efficiency.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: People with a history of back pain must exercise caution while performing this exercise.
#4 Dumbbell Lateral Raise
The dumbbell lateral raise is one of the most effective exercises for activating all the three heads of the deltoid muscles. In addition, the exercise tones the biceps, triceps and the forearms as well.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart. Hold the dumbbells in both the hands and place them on the side, parallel to the body. The palms should be facing each other in the initial position.
Step 2: Move your arms in an arc to the sides such that the dumbbells are in line with the shoulders. Ensure that you do not bend your elbows while performing this motion.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Do not use momentum to lower the weights and focus on a controlled motion for maximum efficiency.
#5 Deadlift
Deadlifts are very effective in developing the overall strength of the body. Regarding the specific muscles worked, the exercise tones a multitude of muscles in the back while also activating the biceps and forearms.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Slightly bend your knees and secure the barbell with a pronated grip while placing your palms shoulder-width apart. Keep your torso straight
and bend forward using your hips.
Step 2: Raise the barbell upwards until it is in line with the hips while simultaneously making your body straight. In this position, the entire body must be perpendicular to the floor.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: People with a history of back problems must exercise caution while performing this exercise.
