Building upper body strength can benefit you in many different sports, from tennis to football. It can also help improve your posture and alleviate back pain. Whether you’re looking to increase your bench press max or simply improve your daily routine, here are a few tips on how to strengthen your upper body.
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1. Use Progressive Overload
The best way to steadily increase your strength is to gradually add more weight, reps, or sets to your routine. This is called progressive overload. For example, if you’re doing a bench press, you would start by adding 5-10 pounds to the bar each week. If you’re doing pull-ups, you would add one rep per set each week.
2. Bent Over Rows
Bent-over rows are a great exercise for targeting the back muscles. Start by holding a weight in each hand and then hinge at the waist until your torso is almost parallel to the ground. From here, row the weights up to your chest, keeping your elbows close to your body.
3. Bench Press
The bench press starts by lying on a bench with a weight in each hand. Lower the weights to your chest and then press them back up. Be sure to keep your core engaged throughout the exercise.
4. Pull-ups
Pull-ups start by grabbing a pull-up bar with an overhand grip. Hang from the bar and then pull yourself up until your chin is over the bar. Lower yourself back down and repeat.
5. Dips
Dips are a great exercise for targeting the triceps. Start by grabbing a dip station with both hands. Lower your body down until your elbows are at a 90-degree angle and then press back up. You can also add weight to this exercise by wearing a weighted vest or holding a dumbbell between your feet.
6. Rear Delt Flyes
Rear delt flyes are a great exercise for targeting the back muscles. Start by holding a dumbbell in each hand and then hinge at the waist until your torso is almost parallel to the ground. From here, raise your arms out to the side, keeping your elbows slightly bent.
7. Lat pulldown
The lat pulldown is a great exercise for targeting the back muscles. Start by sitting at a lat pulldown station and grabbing the bar with an overhand grip. Pull the bar down to your chest and then press it back up. Be sure to keep your core engaged throughout the exercise.
8. Hang Clean and Press
The hang clean and press is a great exercise for building overall upper body strength. Start by holding a dumbbell in each hand and then hinge at the waist until your torso is parallel to the ground. From here, explosively jump up, bringing the weights up to your shoulders. From here, press the weights overhead and then lower them back down to the starting position.
9. Hammer Curls
Hammer curls are a great exercise for targeting the biceps. Start by holding a dumbbell in each hand and then keeping your elbows close to your sides, curl the weights up to your shoulders. Lower the weights back down and repeat.
10. Tricep Dips
Tricep dips are a great exercise for targeting the triceps. Start by grabbing a dip station with both hands. Lower your body down until your elbows are at a 90-degree angle and then press back up. You can also add weight to this exercise by wearing a weighted vest or holding a dumbbell between your feet.
11. Front and Lateral Arm Raise
Front and lateral arm raises are a great way to target the shoulder muscles. Start by standing with a weight in each hand. From here, raise your arms out to the side, keeping your elbows slightly bent. You can also do this exercise with one arm at a time.
12. Bicep Curl
Bicep curls are a great exercise for targeting the biceps. Start by holding a weight in each hand and then curl the weights up to your shoulders. Lower the weights back down and repeat.
13. Plank Row
Plank rows are a great exercise for targeting the back muscles. Start in a plank position with a weight in each hand. From here, row one weight up to your chest and then lower it back down. Repeat with the other arm. Be sure to keep your core engaged throughout the exercise.
14. Focus on Compound Movements
Compound movements are exercises that work multiple muscle groups at the same time. These are the most effective exercises for building strength because they engage more muscles than isolation exercises. Examples of compound movements include the bench press, squat, deadlift, and military press.
15. Get Plenty of Rest
Rest is critical for muscle growth. When you work out, you’re actually causing microscopic tears in your muscles. It’s during the rest and repair phase that your muscles grow stronger. Make sure to get at least 8 hours of sleep per night and take 1-2 days off from lifting each week.
16. Eat a Nutritious Diet
Eating a healthy diet is essential for gaining muscle mass. Make sure to eat plenty of protein-rich foods, such as lean meats, eggs, and dairy. You should also consume plenty of complex carbohydrates, such as whole grains and vegetables. And don’t forget to stay hydrated by drinking plenty of water throughout the day.
