Upper body exercises are a great way to carve your back, shoulders, and abs, and they can also prevent you from getting flabby arms. Or help you get rid of them if you already have them. These exercises also make you stronger and make everyday tasks easier.
We are all different and we may have very different goals. While one person wants to build 19-inch arms, another one worries about turning into the Hulk. The exercises listed in this article can be used for any purpose, you just need to select the right routine and number of repetitions.
- Circuits are an excellent fitness program. Choose up to 10 exercises, do each exercise for one minute, moving to the next one without a break. Do as many repetitions as you can, but don’t compromise your technique. Have a one-minute rest after completing the last exercise and then start the circuit again. Do 3 circuits, each round should take about 15-20 minutes.
- Supersets are the best for building muscle. One superset means doing 2 or 3 exercises, one after the other, with no rest in between. Take a one-minute rest and move on to another superset.
- For full upper-body training, doing one exercise at a time is suitable for any purpose, you just have to adjust the weight accordingly. Repeat each exercise 3 times with 10 seconds of rest between each set and 30-seconds of rest between each exercise. Generally speaking, if you want to build mass, you should use heavier weights and do fewer repetitions, about 6-8. If you want to work on getting strong and lean muscles, your target should be 12-15 reps.
- Splits are for serious bodybuilders who are used to training at such a high-level that they need a separate day for each muscle group to get results. Frankly speaking, if you don’t know what split training is, don’t worry about it, leave it for the big guys.
1. Dumbbell punches
This exercise is a good one to start with as a warm up to prepare your arms, shoulders, and back for your training session.
- Hold one dumbbell in each hand and place your hands at chest level;
- Alternately extend one arm forward at shoulder level in a punching motion, keeping your hands at shoulder level, and turning the palms in during the punch;
- Continue for 1-2 minutes.