Top 10 Upper Body Workouts

Upper Body is the mainly focused part of the whole body that maximum numbers of fitness enthusiast focus on. Upper body showcases the fitness of the individual in its chest, shoulders, biceps, arms, abs and back muscles. With proper form and a comprehensive timetable and workouts one can easily gain a perfect upper body shape and muscles. For Upper Body Exercises mainly we use free weights workouts and also numbers of machines for different part of the body.

Top 10 Upper Body Workouts

A well-rounded workout program should always include a selection of various upper body exercises that target all the main muscle groups, including the chest, shoulders, back, biceps, and triceps.

Barbell Close Grip Bench Press

Flat Bench Press

Bench press has some different variations, but straight bench press with barbell is very effective.To perform the exercise just lie flat on the bench your back on a standard Olympic weight bench. With your feet flat on the floor and your glutes tight to the bench, back and head on the bench at all times, unrack the bar from the bench and lower it to your chest. Pressing your feet into the floor while maintaining a flat position on the bench, use both arms to drive the bar straight up.

Dumbbell Row

Dumbbell Row

Dumbbell Row targets a variety of back muscles.This exercise is frequently performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended. The weight is lifted towards the hip until elbow bends past 90°.

Bench Dip Triceps

Tricep Dips

Sit on within one of two benches put parallel, marginally short of what leg’s length away. Place hands on edge of bench, straighten arms, slide rear end off of bench, and position heels on adjacent bench with legs straight. Now Lower you body down until you feel stretch on your shoulders or chest. Now Move up and repeat this.


Push Ups

Push Ups are very easy to perform. Just get down on your hands and knees, extend your feet back and hold your position with your toes. Now place both hands approximately shoulder width apart, and begin by flexing your arms so that your chest lowers to the floor. With enough power, push against the floor hard enough to pop your hands off of the ground. Most of the body builders prefer this exercise because it offers excellent result and is less risky.

Pull Ups

Pull Ups

It is also sometime called as chinning as it is performed on a chinup bar. Hold the chinup bar with an over hand grip, puts hands slightly wide apart than shoulder. Now hanging on the bar pull your chest to the bar. Pause and then lower yourself to the starting position. Try to perform 6-8 reps with taking rest.

Seated Cable Row

Seated Cable Rows

Seated Cable Rows works on your Biceps, Lats, Shoulders and is amazing exercise for your middle back muscles. Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Dumbbell Shoulder Press Exercise

Overhead Shoulder Press

The Dumbbell Shoulder Press includes moving a barbell or dumbbells from the shoulder and pushing it up over the head until the elbows are completely bolted out. As the bar clears the head, the lifter leans forward slightly in order to keep balance. As the bar is brought back up to the shoulders and clears the head once more, the lifter inclines marginally back. Like the squat and dead lift, it could be considered an entire-body activity, to some degree.

Dumbbell Lateral Raise

Lateral Raises

Shoulder puts the ideal impression of your physic. Pick the dumbbells and stand with a straight torso and the dumbbells by your side at a manageable distance with the palms of the hand confronting you. This will be your beginning position.While keeping up the torso straight lift the dumbbells to your side with a slight curve on the elbow and the hands marginally tilted advance as though spilling water in a glass. Keep on going up until you arms are parallel to the floor. Breathe out as you execute the move and stop for a brief moment at the top. Lower the dumbbells back up gradually to the beginning position as you breathe in.

Lat Pull-Downs

Lat Pull-Downs

Sitting under a lat pulldown station, hold the bar with an over hand grip, put hands slightly wide apart than shoulder. Keeping your head and back straight, pull the bar to your chest and the slowly allow the bar rise. Try to perform 2-3 reps of 10-12 reps.

T-Bar Workout


T- Bar Is the great exercise to increase the size of your Lat muscles. Chin ups and Lat Pulldwon mainly focuses to widen your lats. T Bar is used from very beginning of the fitness exercises when these machines were not there and is more effective also than these machines which will add size and thickness to your middle back and lats.

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