Content

• To step
• Part 1 of 4: Training your chest muscles
• Part 2 of 4: Training your back and lats
• Part 3 of 4: Exercising your arms and shoulders
• Part 4 of 4: Getting the best out of your workout

What could be more rewarding than a perfectly shaped upper body after long hours in the gym? Men and women can both benefit from an intense upper body workout. Although it is never a good idea to you merely Focusing on the upper body (as anyone who knows the well-known advice "don't skip leg day"), focusing on upper body muscle groups during your workout routine can help strengthen and tone your arms, chest, and shoulders , in addition to many other muscle groups!

To step

Part 1 of 4: Training your chest muscles

1. Do the bench press. For a strong, big chest, few exercises are better than the bench press. Whether you work with free weights or a machine, in both cases you lie horizontal with the bench press and push a heavy weight away from you. Note that if your well using free weights, you serious should consider having someone assist you - someone who will stand by as you do the exercise and help you put the weight back on the rack if it gets too heavy for you. Although rare, bench press accidents where the weight falls on top of the weightlifter's chest can cause very serious injuries or even be fatal.
   • You perform the bench press by simply lying under a barbell on a sturdy bench with a barbell rack. Position yourself so that your arms and chest are just slightly lower than the bar in the barbell rack, then lift it off the rack so that it is in line with your arms and chest. Lower the weight until it almost hits your chest, then push firmly to bring the weight back up. Repeat this as many times as necessary, but make sure to put the bar back into the rack before you are too exhausted to lift it.
   • If there is no one to assist you, consider using a chest press machine. These machines usually allow you to do almost the same exercise for your pecs as for the bench press, with the benefit of built-in safety latches and an upright position, making them much less risky to do on your own.
2. Do chest flies. If you want an alternative to the bench press with fewer risks, try fly's. This exercise, which gets its name from mimicking the fluttering motion of flying birds, consists of moving a set of weights in front of your chest in a semicircle, using the muscles near your armpits. . Flys can be done flat on your back with a set of dumbbells, upright with a training machine, or even standing in front of a cable station.
   • You do the dumbbell chest fly by lying horizontally on a bench with a weight in each hand. Keep the weight out on both sides, with your elbows slightly bent. Keep your elbows as still as possible and use your chest muscles to lift the weights until they meet in front of your chest. Slowly lower them on both sides and keep your elbows as still as possible throughout the exercise.
3. Use a bench that is tilted forward or back to work out your entire chest. Each side of your chest is made up of a large, fan-shaped muscle called pectoralis major. Because this muscle is so big and wide, it is important to train every part of it to promote optimal strength and balance muscle growth. To tackle the top and bottom of the chest, you can do the bench press on a tilted bench.
   • An incline bench tilts slightly forward compared to the horizontal bench press. In other words, your head should be higher than your legs while doing the bench press.
   • On the other hand, you have the decline bench that is something backwards is tilted compared to the horizontal bench press. In other words, your head should be lower than your legs.
4. Do push-ups before a workout without equipment. It's important to mention that you don't need separate weights or machines to get a strong chest. One of the most important exercises for your pecs, push-ups can be done almost anywhere and provide a great workout for the shoulders, abs and triceps, in addition to training the pecs (depending on how you do the push-ups. is doing). Pushups come in many different variations - a few of the most common are listed below:
   • Standard push-up: Lie face down on the floor with your palms pressed to the floor and your arms against your sides. Push yourself up from the floor with your arms, supporting yourself with the palms of your hands and the tips of your toes. Keep your body as straight as possible and your arm pressed against you while doing this. Lower yourself back to the floor and repeat.
   • "Easy" push-up: This is the same way as the standard push-ups, but with the knees together and on the floor.
   • Raised push-ups: This is done in the same way as the standard push-ups, but with the feet on a chair or other elevation, making the exercise more difficult.
   • Diamond push-ups: This one is done in the same way as the standard push-ups, but with the hands together, under the center of your chest, so that your thumbs and index fingers form a diamond.
   • One-arm push-ups: This one goes the same way as the standard push-ups, but with one arm behind your back.
   • Push-ups and claps: This is done in the same way as the standard push-ups, but now push hard enough to push yourself off the ground and, once in the air, clap your hands before returning to the starting position.

Part 2 of 4: Training your back and lats

1. Do pull-ups to strengthen your back muscles and the lats (lattisimus dorsi). One of the best exercises for strengthening your back and lats (the muscles along the side of your torso, under your armpits) is the pull-up. This exercise, which is similar to (but not the same as) the chin-ups described earlier, consists of hanging from a bar and pulling up until your chest comes close to the bar. In addition to training the back and lats, pull-ups also target your shoulders and arms, making them a great all-round exercise for the upper body.
   • You do the standard pull-up by grasping a sturdy horizontal bar with your hands shoulder-width apart and your palms facing away from you. Without twisting, swinging your legs, bending your knees, or making jerky movements, pull your body up towards the bar. Try to get your chest as close to the bar as you can - even try to hit the bar if you can. Lower yourself again until your arms are "fully extended" and repeat.
   • Vary the width of your grip to work on different muscle groups. A wider grip minimizes the contribution of your arm muscles, forcing the back muscles and lats to work harder.
2. Do pull-downs when pull-ups are too heavy. Not everyone can pull up, and even fewer can do more than 10 at a time. If you have a hard time doing pull-ups, you can try pull-downs. These exercises, which usually require a machine or cable station, work with a bar with a weight hanging from it, which you pull down to the chest. With this you essentially make the same movement as when accelerating, but with less resistance.
   • To do a pull-down, sit on a bench in front of a pull-down machine and grasp the bar with a wide overhand grip. Lean something back and use your back muscles and lats to pull the bar towards your chest. Slowly let the bar come back up and repeat. Do not bend through your hips or waist as an aid, as this will make the exercise easier and may even cause back pain.
3. Try to row to strengthen your back. As the name suggests, when rowing you imitate the "pulling" movement of someone rowing in a boat. There are different rowing exercises and they are usually performed on a bench or while sitting. Below is an example of rowing with dumbbells - rowing machines and cable stations are usually also found in gyms.
   • To row with a dumbbell, stand bent over at a bench and place your right knee and right palm on the bench for support. Keep your back straight without moving and horizontal and grab a dumbbell in your left hand. Using your back muscles (and not your arms), pull the weight straight up to the side of your chest. Do not let the top of your torso sway or twist during the movement. Lower the weight and repeat the exercise. Do the movement in mirror image with your right hand.
4. Do the overhead slam as an alternative workout. Believe it or not, it's possible to get a great workout for your lats with nothing but a medicine ball. Appropriately named overhead slam, this exercise consists of throwing the medicine ball to the ground repeatedly and with great force - almost as if you were dribbling as hard as humanly possible with a basketball.
   • You do the overhead slam by holding the medicine ball in front of you with both hands. Lift the ball above your head and stretch your body as far as it will go. Now quickly bring the ball down in front of you and throw the ball as hard as possible against the ground. Catch the ball as it bounces up and repeat.
5. Use deadlifts to strengthen the lower back. An exercise that is often forgotten but vital for injury prevention is called the deadlift. When done properly, this exercise strengthens the important muscles of the lower back, hips, and core. As a result, your lower back will be less likely to be injured while doing the other exercises. Since back pain is the most common cause of work-related injuries in the US, this exercise should be a central part of almost everyone's workout.The deadlift can be tricky for beginners to perform correctly, so consider training or watching with a more experienced weightlifter before attempting the exercise yourself and working with light weights until you've built a little more confidence as a weightlifter. .
   • To do a standard deadlift, first place a barbell with weights on the floor in front of you. Place your feet about a shoulder width apart with the front of your feet under the bar. Get down on your knees and grab the bar. Bend your knees and hips, not your waist, almost as if you were sitting in a chair. Keep your back straight. Grab the bar with one hand overhand and the other underarm. Your hands should be slightly wider than your shoulders so that your legs fit between them.
   • Then lower your hips until your thighs are horizontal and your calves are more or less vertical. Lift the weight by standing, moving your hips and shoulders at the same pace, and keep your head upright throughout the movement. Your back should not bend or arch at any time. Return to "sit in the chair" to put the weight on the floor.

Part 3 of 4: Exercising your arms and shoulders

1. Do bicep curls. One of the best-known upper body exercises, the bicep curl is a simple, accessible exercise that targets the inside of your upper arm. To perform this exercise, you will need either a set of dumbbells, a barbell (a two-handed barbell), or something similar, such as a heavy bag of groceries.
   • To do bicep curls, stand up straight and grab your weight (s). Hold them at the height of your waist or thighs, with your palms facing forward. With your elbows immobile and pressed against your sides, lift the weights up toward your chest or neck. Immediately lower the weight, almost all the way to the starting position (stop just before your arms are fully extended), and repeat the movement. Maintain slow and smooth movements all the time.
   • For best results, do three or four sets of these curls. Try to do 10-15 reps (or "reps") per set, pausing briefly between each set (for beginners, a rest of 90 seconds or less is fine). The same number of repetitions are suitable for all exercises in this article, unless otherwise stated.
2. Do triceps extensions. While biceps exercises may be the first choice for those looking for aesthetic muscle mass, there is plenty of evidence to argue that the triceps are essentially much more important and useful as a muscle group (and can even help you feel better. and look better when they are “pumped up.”) To train your triceps, try an exercise called triceps extension, which you can do with a single dumbbell or a cable station.
   • For the triceps extension, stand up straight and keep the weight just behind your head, with your elbows both at a 90 degree angle. Slowly extend your arms to lift the weight overhead, then lower it back to the starting position and repeat.
3. Add the shoulder press to your workout. Round, powerful deltoids (shoulders) look great and help lift and carry heavy weights without hurting you. To pump up your shoulders, you can try the shoulder press. This versatile exercise is essentially as simple as lifting a heavy weight overhead, and can be done standing or sitting, with dumbbells, a barbell, a cable station, or even just a heavy object lying around.
   • You perform the shoulder press while standing or sitting so that your back remains straight. Grab a weight and make sure it is evenly balanced over each shoulder. Use your shoulder muscles to push the weight overhead with smooth, steady movements. Gently lower the weight and repeat the exercise.
4. Don't forget the exercises for your forearms. While the big biceps, triceps, and deltoids are the most noticeable, exercising the muscles in your forearms can also have tremendous benefits. Strong forearms give your hands a more powerful grip, making it easier to climb, pull up, and do other tasks that require a firm grip. In addition, well-formed and muscular forearms can be the eye-catching "icing on the cake" of the sculpted body that you have worked so hard on. Before training your forearms, try the wrist curl, which you can do with a set of dumbbells, a barbell or a cable station.
   • You do the wrist curl sitting on a bench or standing, with a weight in both hands, with your palms facing forward. Let the weight hang down in front of you and curl the weights up, keeping your arms steady and using only your wrists. Tighten your forearm muscles to lift the weight as high as you can, then slowly lower it back down and repeat the movement.
5. Do chin-ups. A versatile exercise that works your biceps, forearms and shoulders (as well as the lats, which we'll discuss in more detail below) is the chin-up. As the name suggests, hang from a bar at the chin-up and pull yourself up until your chin is level with the bar. This exercise is simple but hard to do - many people, especially women, lack the upper body strength to pull up, so you may need to do other exercises before trying this one.
   • To do a chin-up, you need a sturdy, horizontal bar that can easily support your weight. Grab the bar with your hands less than shoulder-width apart and your palms facing you. Without rocking, turning or swinging, lift yourself up until your chin is above the bar, then slowly lower yourself. Then repeat this movement.
   • You probably notice that chin-ups are heavier than the other exercises covered previously. You don't have to do the 10-15 recommended reps for this exercise; instead, just try to do as much as you can without pausing, even if there are just a few.

Part 4 of 4: Getting the best out of your workout

1. Balance your workout with core and lower body exercises. While an intense upper body workout can make you mighty muscular, it's a bad idea to focus on your upper body only. In addition to the fact that this makes your body appear top-heavy, it can even be unsafe. Ignoring your core and lower body muscles can make you vulnerable to injuries (especially in the back) because you are less able to maintain a strong, firm posture while doing the exercises. Luckily, all you need to do is include lots of core and lower body exercises in your weekly workout! Below is a list of great exercises for your abs and legs, among other things.
   • Squats
   • Lunges
   • Sit-ups
   • Crunches
   • Bend with the hip
   • Hanging leg lifting
2. Consider switching to low-intensity exercise if you are at an increased risk of injury. People with a history of sports-related injuries may want to avoid the above exercises if they put too much strain on the injured body part. The back muscles and those of your core are especially important, because injuries in that region can result in persistent complaints. In these cases, you prefer to replace them with low-intensity exercises that put less pressure on the injured parts of the body, but still train the desired muscles.
   • For example, people who suffer from lower back problems should avoid exercises that compress or rotate the spine (such as sit-ups where you rotate with the upper body and have a weight pressed against your chest) that can put pressure on the spine. intervertebral discs of the lower back. In this case, it is better to train the abs with the plank exercise (which does not compress the spine) than with rotating sit-ups and weights.
3. Always start with a short warm-up. While opinions are divided, many exercise experts recommend a thorough warm-up, with stretching and physical training at the start of each workout. Proponents of the warm-up argue that warming up causes more blood to flow to the muscles and gradually prepares the heart for a higher level of activity, thus sparing the shock of a blood pressure suddenly rising. Below is an example of a warm-up routine - feel free to adjust it according to your needs.
   • Stretches for the whole body
   • 30 seconds of jumping jacks
   • Press for 30 seconds
   • 30 second crunches
   • Jump rope for 1 minute
   • Repeat this 3 times, increasing the intensity with each repetition.
4. Follow a lean, balanced diet. No matter how much you exercise, your body will only be able to build new muscle if you provide it with the nutrients it needs for the task. Try to accompany any serious workout with a diet high in lean protein, whole grain carbohydrates, and healthy fats. Avoid the typical "junk foods," including foods that are high in fat, oil, or sugar. Below is a short list of the types of foods you should especially include in your diet:
   • Proteins: chicken breasts, lean cuts of pork and beef, fish, beans, lentils, soy chunks, soy milk and egg whites.
   • Carbohydrates: Brown rice, whole grain bread products (bread, pasta, crackers, etc.), "superfood" grains such as quinoa, meaty or green vegetables (spinach, broccoli, etc.), fresh fruit (in moderation).
   • Fats: Nuts, certain fish and shellfish, eggs, olive oil, seeds (sunflower, pumpkin, flax, etc.), avocado.
5. Get enough sleep. One of the worst things you can do before your workout is ignore your need for rest. During periods of physical inactivity (especially during sleep), growth hormones are released in the body that signal your tired muscles to repair themselves and become stronger than before. If you don't get enough rest, this "recovery" period will not have the intended effect, and you will not be able to build strength or muscle mass in an effective way. Everyone's sleep needs are different, but most reputable sources recommend getting at least 6 hours of sleep every night - preferably 7 hours.