It’s time to build some muscle! Here’s a great variation of upper body workouts that will focus on hitting all the different muscles in your upper body!
Building an overall physique that you are proud of includes targeting all the muscles in your body.
But this is not about lower body. We’ll leave that for another day.
Today is all about the upper body. But also, working the upper body the right way!
Add this workout to your arsenal of upper body workouts today!
Upper Body Workouts
Here is a quick workout that will consist of one chest exercise, one back exercise, two shoulder exercises, one bicep exercise and one tricep exercise.
The emphasis here will be “supersetting” the exercises..
Which is doing two exercises back to back and then resting..
Rather than resting after just one exercise.
The reason this is useful, is because of how short and effective the workout will be.
For the workout, we’ll do 10 reps each exercise, a one minute rest after, and repeat for 3 sets.
So let’s get into it.
The Workout:
- Dumbbell Chest Press – superset with – Dumbbells Bent Over Rows:
Grab a pair of dumbbells and a flat bench and first you will do 10 reps of chest press on the bench. Focus on keeping your shoulders rolled back and squeezing with your pecs. Then drop one dumbbell and while using the bench for support, do 10 dumbbell rows with each arm. For the rows, be sure to drive your elbow backwards and then up, allowing for better lat activation.
- Dumbbell Shoulder Press – superset with – Dumbbell Lateral Raises:
Grab two pairs of dumbbells for this superset. One heavier for the shoulder press and one lighter for the raises. Starting with the shoulder press, make sure your elbows are at a slight angle forward. Also, that you are stopping just at 90 degrees with your elbows to avoid joint pain. After you have done 10 reps, you will pick up the lighter dumbbells for lateral raises. With these raises, you want to focus on where your elbow is throughout the exercise. Make sure you are raising your elbows outward rather than up. This helps to isolate the deltoid muscle. Also, try to keep your elbows higher than your wrists throughout.
- Seated Dumbbell Curls – superset with – Dumbbell Kickbacks:
Grab two pairs of dumbbells for this superset as well. One heavier for the curls and one lighter for the kickbacks. Starting with the curls, focus on form. Focus on using your biceps to actually curl this weight up, rather than creating momentum. Also, make sure you are controlling the weight on the way back down for each rep. After you have done 10 reps, you will pick up the lighter dumbbells for the kickbacks. Here you want to focus on form more than anything. Kickbacks can very easily be cheated.. But if you do them right, a lesser amount of weight, will leave your triceps burning! So make sure when you’re bent over, you are driving your elbow back and up so that it is parallel with the ground. If your elbow is sagging is will hugely affect how much tricep activation you get during the exercise. Then, drive that weight backward, squeezing at the top, and return to a 90 degree angle with your elbow.
Make sure you are focusing on form as much as possible for this upper body workouts! It will make a huge difference!
Building muscle is never linear.
Some weeks you will feel stronger than others.
But as you experience these fluctuations, keep pushing yourself and you will get results in the long term!
If you liked this workout, make sure you share it with your friends and family!