10 common exercises to build a good upper body

Building a proper body physique takes a lot of hard work in combination with a proper diet. The upper body is one of the most attractive body parts, especially in men.Every guy dreams of having a wide back, big biceps, and head-turning abs. there a ton of information online about how to increase your upper body muscle mass. The upper body looks nice when it is proportionate to  the lower parts of the body.

Building muscle mass in your upper body or sculpting a model –chiseled upper body This fitness goal can be achieved by inculcating many compound exercises such as bench press, squats, and deadlift into your normal daily routine. Body weight exercise that targets specific muscle parts such as back, biceps, and triceps can help in sculpting a muscular upper body.

10 Common Exercise to Build a Good Upper Body

There is a different exercise for targeting the muscles of the upper body. The essential factor in selecting an effective exercise for upper body mass is to choose exercises that activate the important upper body muscles such as back, chest, shoulder, and triceps. The most common exercises for building a good upper body includes:

  1. Push-ups: This is a very effective exercise for working the chest and triceps muscles. It is very useful for those with limited or restricted access to it can be performed from the comfort of your home. You can target all the different part of the chest( upper, middle, and lower), by changing the location and variation of the push-up. The position of your body determines the muscle targeted and the degree of effectiveness of the exercise.  The upper chest can be targeted by placing your feet on a bench and your hands placed on the floor. The reverse positions of your feet and hand would lay emphasis on the lower chest. Conventional or standard push-ups are performed by placing your hand on the floor beyond shoulder width, standing on your toes with your back straight, bracing your core and lowering yourself for about 2 seconds and going back up. Keeping your elbow close to your body and fully extending it at the top of the exercise is essential to getting the best out of the exercise.
  2. Bench Press: Just as the name implies, this exercise involves pressing form a bench with your feet placed on the floor and the abs and gluteus kept tight throughout the exercise. There are different types of bench press (flat, incline, and decline) based on the degree of inclination of the bench. This exercise is the king of chest exercise, it has a  day named after this exercise. Monday is often called chest day or bench press This exercise helps in weight loss because of the numbers of muscles activated while performing this exercise. It is one of the most important compounds exercise for building a good muscular frame in the upper body.
  3. Shoulder Overhead Press: This is a type of exercise that activates the shoulder muscle and can be modified into different variation to suit your fitness goals. it is performed by pressing a barbell over your head while standing or in a seated position. It works on the shoulder muscles that support the muscles of the upper part of the body.
  4. Incline Bench Press: This exercise targets the upper chest and can help in sculpting a well-chiseled upper body frame. It can be performed by adjusting the bench to about 30 to 45 degree to hit the upper pectoralis muscle. It is effective for shaping your upper body and general body physique
  5. Clean and press: This is a multipoint exercise that activates the shoulder and chest in our movement. It activates most of the muscles of the upper body and stimulates a cascade of events that causes an increase in metabolism and weight
  6. Deadlift: This is a compound exercise that helps in building the back muscles, especially when done with the right technique and rest the number of repetitions performed for most exercise depends on your fitness goals. 1-5 beeps are majorly classified as strength training, 8- 12 reps are for muscular hypertrophy and more than 15 repetitions is a technique for endurance and stamina training.
  7. Bent over Row: As the name implies, it is a back exercise that involves rowing a dumbbell to your side in a bent position. It helps in building the back muscles, especially when done in high repetitions.
  8. Barbell Curl: Everyone loves arms that people can hold and feel safe. The arm primarily consists of the biceps, triceps and forearm Barbell and dumbbell curls help in activating the biceps muscle and in building that sleeve popping guns, everyone dreams of having, the biceps is one of the muscles that make a t-shirt and short sleeves fit perfectly.
  9. Dips: This is a bodyweight exercise that can be modified to a weighted exercise. This exercise is very effective because of its dual purpose. It can work as a chest exercise or triceps exercise. The difference between chest and triceps dips is the angle and position of the participant. Leaning forward and spreading your elbow outwards activates more of the pectoralis muscle, especially the lower chest muscles. Standing upright activates the triceps  The exercise is one of the most effective bodyweights exercise due to the number of muscles targeted when performed.
  10. Pull-ups and Chin-ups: This exercise is often called the king of back exercise because it is flexible and builds a muscular and wider back. It is effective because it can be done even at home, all you need is a bar you can hold or use as an anchor while pulling yourself up. The most important principle in maximizing this exercise is to avoid using momentum, but performing the exercise slow and steady to activates all the back muscles.

Building a perfect body especially the upper body requires a good training routine and proper diet. Performing the right exercise with the right technique can help you build the perfect upper body. Add these exercises to your routine to get that chiseled body that you want.



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