Best Upper Body Workout Routine
Are you working on the best upper body workout routine that can produce the best possible results? There are many effective weight training exercises that can help you tone your muscles and produce the results you are looking for.
But what you need is the right combination of the best weight training exercises to effectively tone your upper body muscles, right? Well here’s one of the best and simplest upper body workout routine that you can try.
In the simplest sense, the upper body can only really do 6 things. These are to push then pull vertically or horizontally, flex and extend at the elbow. So that means that your upper body workout routine should be made up of these 6 exercises which targets 6 different muscle groups.
In this best upper body workout routine, these 6 muscle groups will be targeted through 6 different exercises mentioned below:
- Bench Press
This is a horizontal pushing exercise which often involves a moving weight in front of out that travels away from you horizontally. In doing bench press, begin by lying on a bench with your feet flat on the floor. Take the bar from the rack with straight arms and lower it to your mid chest then press it back up until you have locked your elbows. Make sure to keep your butt on the bench.
- Settled Cable Rows
This exercise targets the your middle and upper back. It helps in improving shoulder muscle balance as well as correcting posture. Sit at the low-pulley chain station, securely place your feet on the stand then grasp the handle using both your hands with an overhand clasp.
Sit with your arms completely extended using your legs to support the weight. Keep your upper body stationary. Drive then your elbows past on your sides the tweak the cable towards your waist. When you reach the top of the row, you break and squeeze the shoulder blades altogether before you return to your starting position.
- Seated Dumbbell Shoulder Press
This is an exercise that helps increase your lean muscle mass as well as builds your overall shoulder strength. Start from seating position while holding dumbbells just above your shoulders at 90
degrees. Press both dumbbells up your head fully extending your arms in a top motion. Return the dumbbells to the starting position right
above your shoulders.
- Lat Pull-Downs
This is one of the best exercises to increase your back strength. It also helps in improving lower back and core stability. Start by sitting at a lat pull down station. Then grab the bar using overhand grip beyond your shoulder width.
In this position, your arms should be completely straight with your torso upright. Pull your shoulder blades down and back at the same time bringing the bar to your chest. Pause and then slowly return to your starting position.
- Lying Barbell Extensions
When doing lying barbell extensions, make sure lay on the bench with your back flat while grasping the dumbbell securely. Make sure to hold your dumbbell tight, your arms extended, your arms slightly bend and the tension all on the triceps muscles. Then slowly, lower the weight down with your elbows kept in behind your head. Afterwards, raise the dumbbell back to your starting position with your elbows still kept in.
- Barbell Curls
Start by standing with torso upright while holding the barbell at shoulder-width grip. Elbows should be close to torso and palms facing forward. While holding upper arms stationary, start curling the weights forward at the same time contracting your biceps as you breathe out. Hold this contracted position for a second then squeeze your biceps hard. After that, slowly start on bringing the bar back to your starting position as your breathe in.