If you need to pick 6 exercises to do for your upper body, take a look at my quick list!
1. Standing Shoulder Press
This movement is done standing tall with your shoulders back and dumbbells at your shoulders. The palm of your hand should be facing the side of your head at the beginning of the contraction, and end with palms facing straight ahead when arms reach full extension. This movement targets your deltoids, triceps, and core. Remember to keep the abdomen tight during the lift, and perform 3-4 set of 8-12 repetitions.
2. Bent Over Barbell Row
When you have your barbell loaded with adequate weight for the repetitions you are targeting place your hands just outside shoulder width and grip the bar with vengeance. Positioning should be with your chest/back parallel to the floor, and a slight bend in the knees. Pull the bar towards your abdomen and touch approximately 2-3 inches above the naval before lowering the bar and completing the repetition. Your elbows should stay out wide and NOT hug in to your body, this will keep the muscles of the scapula and rear deltoids working efficiently. Perform about 4 sets of 8-12 repetitions with this exercise.
3. Pull-Ups
Pull-ups are one of the "founding father" exercises of strength training. What can you do when you have no equipment besides pushups? Pull-ups! If you want a back that looks great in any type of clothing or on the beach this is your new best friend. Keep the hands facing forward, and grip the pull-up bar just barely wider than shoulder width. A complete repetition would be seen as contracting until your elbows are about halfway down your torso at the top of the contraction and your hands are next to your head (not in front of your face).
4. Chin-Ups
Some people always wonder what the difference is between chin-ups and pull-ups, and its simple. Chin-ups have your palms facing you throughout the contraction, and thus put more emphasis on the biceps and rhomboids. Pull-ups require your hands to face away from you and put more emphasis on the lats and brachialis. Same rules apply as with the pull-ups described above.
5. Incline Dumbbell Chest Press
I absolutely love this exercise. I know there are tons of people that would rather use a barbell because they can push more weight, and I totally understand that!! I just prefer dumbbells because there is more stability required by the rotator cuff, more room to increase depth of the contraction, and a greater increase in triceps activation due to the need for extra stability. Dumbbells also offer the freedom to do alternating repetitions, and coordinated movements.
6. Barbell Upright Rows
Upright rows are amazing for the lateral and posterior deltoids, biceps, and traps. This exercise will "cap off" your shoulders and help create that round, well-developed look. Keep your posture tall, and your chest "proud". You should not be 'shrugging' the bar, you should 'pull' the bar in a guided path about 2 inches away from your body at all times. At the peak of the contraction your elbows should be about ear-height and the bar should be at your collar bone.
1. Standing Shoulder Press
This movement is done standing tall with your shoulders back and dumbbells at your shoulders. The palm of your hand should be facing the side of your head at the beginning of the contraction, and end with palms facing straight ahead when arms reach full extension. This movement targets your deltoids, triceps, and core. Remember to keep the abdomen tight during the lift, and perform 3-4 set of 8-12 repetitions.
2. Bent Over Barbell Row
When you have your barbell loaded with adequate weight for the repetitions you are targeting place your hands just outside shoulder width and grip the bar with vengeance. Positioning should be with your chest/back parallel to the floor, and a slight bend in the knees. Pull the bar towards your abdomen and touch approximately 2-3 inches above the naval before lowering the bar and completing the repetition. Your elbows should stay out wide and NOT hug in to your body, this will keep the muscles of the scapula and rear deltoids working efficiently. Perform about 4 sets of 8-12 repetitions with this exercise.
3. Pull-Ups
Pull-ups are one of the "founding father" exercises of strength training. What can you do when you have no equipment besides pushups? Pull-ups! If you want a back that looks great in any type of clothing or on the beach this is your new best friend. Keep the hands facing forward, and grip the pull-up bar just barely wider than shoulder width. A complete repetition would be seen as contracting until your elbows are about halfway down your torso at the top of the contraction and your hands are next to your head (not in front of your face).
4. Chin-Ups
Some people always wonder what the difference is between chin-ups and pull-ups, and its simple. Chin-ups have your palms facing you throughout the contraction, and thus put more emphasis on the biceps and rhomboids. Pull-ups require your hands to face away from you and put more emphasis on the lats and brachialis. Same rules apply as with the pull-ups described above.
5. Incline Dumbbell Chest Press
I absolutely love this exercise. I know there are tons of people that would rather use a barbell because they can push more weight, and I totally understand that!! I just prefer dumbbells because there is more stability required by the rotator cuff, more room to increase depth of the contraction, and a greater increase in triceps activation due to the need for extra stability. Dumbbells also offer the freedom to do alternating repetitions, and coordinated movements.
6. Barbell Upright Rows
Upright rows are amazing for the lateral and posterior deltoids, biceps, and traps. This exercise will "cap off" your shoulders and help create that round, well-developed look. Keep your posture tall, and your chest "proud". You should not be 'shrugging' the bar, you should 'pull' the bar in a guided path about 2 inches away from your body at all times. At the peak of the contraction your elbows should be about ear-height and the bar should be at your collar bone.
Each of these exercises were chosen because they are dynamic, multi-joint movements. This means they do not isolate only one body part, instead they cause surrounding musculature to 'help' and create one movement. You will get more bang for your buck if you stick to primarily dynamic movements and not just doing single-joint exercises such as bicep curls, lateral raises, triceps extension
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer