The 25 Top-Rated Best Upper Body Fitness
In this article, I discuss upper body Fitness. Consult Your Doctor is a crucial piece of advice when embarking on any upper body fitness journey. Whether you're planning to start a new workout routine or incorporate strength training exercises, seeking medical guidance should be your first step.
Your doctor can assess your overall health, discuss any pre-existing conditions or injuries that might affect your upper body fitness goals, and provide personalized recommendations.
This precautionary measure ensures that your fitness plan is safe and tailored to your specific needs. Moreover, consulting your doctor can help prevent any potential health risks, ensuring that you enjoy the benefits of improved upper body strength and overall fitness while minimizing the chances of injury or complications.
Always remember, a healthy dialogue with your healthcare professional is the foundation of a safe and effective upper body fitness journey.
01. Push-Up Variations:
Push-up variations are a versatile and effective way to strengthen your upper body and core muscles. They offer a multitude of options to target different muscle groups and add variety to your workout routine.
The classic push-up is a bodyweight exercise that primarily works the chest, shoulders, and triceps. To perform it, start in a plank position with your hands placed slightly wider than shoulder-width apart, and then lower your chest to the ground while keeping your body straight. Push back up to the starting position.
But push-ups aren't limited to just this standard version. There are wide-grip push-ups that emphasize the chest, diamond push-ups that target the triceps, and decline push-ups that intensify the workout by elevating your feet. You can also try one-arm push-ups for a greater challenge.
For those looking to develop explosive power, plyometric push-ups involve pushing your body off the ground with force. Clap push-ups add an acrobatic flair, requiring you to clap your hands together between repetitions.
Incorporating these variations into your fitness routine allows you to target specific muscle groups and adapt to your fitness level. Whether you're a beginner or an advanced athlete, push-up variations are a convenient and effective way to build strength and endurance.
02. Dumbbell Bench Press:
The dumbbell bench press is a fundamental strength-training exercise that focuses on developing the chest, shoulders, and triceps.
Unlike the barbell bench press, which uses a barbell and a fixed path, the dumbbell version provides more freedom of movement and helps to correct muscle imbalances.
To perform the dumbbell bench press, lie on a flat bench with a dumbbell in each hand, held above your chest with your palms facing forward.
Lower the dumbbells slowly to the sides of your chest while maintaining control and a slight bend in your elbows. Then, push the dumbbells back up to the starting position, extending your arms fully.
This exercise not only targets the primary muscle groups but also engages stabilizing muscles throughout the chest, shoulders, and even the core. It's an excellent choice for those looking to build upper body strength and balance.
You can customize your workout by adjusting the weight of the dumbbells, using an incline or decline bench to change the angle, or incorporating variations like the neutral-grip dumbbell bench press or single-arm dumbbell bench press. These variations can help you target specific areas of the chest and shoulders.
Incorporate the dumbbell bench press into your strength training routine to develop a well-rounded upper body and enhance your overall athletic performance.
03. Pull-Ups and Chin-Ups:
Pull-ups and chin-ups are classic bodyweight exercises that are highly effective for building upper body strength, particularly in the back, biceps, and shoulders. They require minimal equipment, making them accessible for almost anyone.
Pull-ups involve gripping the bar with your palms facing away from you, creating an overhand grip. Chin-ups, on the other hand, involve gripping the bar with your palms facing towards you, creating an underhand grip.
To perform these exercises, hang from a sturdy bar with your arms fully extended and your body in a straight line. Pull your chest toward the bar by engaging your back and arm muscles, and then lower yourself back to the starting position with control.
Variations of pull-ups and chin-ups include wide-grip pull-ups to target the lats, close-grip chin-ups to emphasize the biceps, and weighted versions to increase resistance. You can also try assisted pull-up machines or resistance bands to make these exercises more accessible for beginners.
Incorporating pull-ups and chin-ups into your fitness routine can help you develop a strong and well-defined upper body. They are versatile exercises that can be adapted to your fitness level and goals, making them a valuable addition to any workout plan.
04. Bicep Curls:
Bicep curls are a quintessential strength-training exercise designed to isolate and strengthen the biceps, the muscles on the front of the upper arm. They are simple to perform and can be done with a variety of equipment, making them a staple in many workout routines.
To perform a basic bicep curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
Keep your upper arms stationary and bend your elbows, bringing the dumbbells toward your shoulders. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
Variations of bicep curls include hammer curls, which target both the biceps and forearms, and concentration curls, where you sit on a bench and focus on one arm at a time. You can also use a barbell, resistance bands, or an EZ-bar for different angles and challenges.
Incorporate bicep curls into your strength-training routine to build well-defined and strong biceps. These exercises are versatile, allowing you to customize your workout to suit your goals and preferences.
05. Tricep Dips:
Tricep dips are a potent bodyweight exercise that effectively targets the triceps, the muscles on the back of the upper arm. They can be performed virtually anywhere, making them a convenient addition to your fitness routine.
To perform tricep dips, find a sturdy surface, such as parallel bars or the edge of a bench. Place your hands shoulder-width apart on the surface, palms down, and extend your legs in front of you or bend your knees for a modified version.
Lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position.
Tricep dips engage not only the triceps but also the shoulders and chest, making them an excellent compound exercise for upper body strength. You can make them more challenging by using parallel bars, a dip machine, or adding weight with a dip belt.
Incorporate tricep dips into your workout routine to sculpt and strengthen your triceps. They are a versatile exercise that can help you achieve toned and well-defined arms.
06. Shoulder Press:
The shoulder press, also known as the overhead press, is a fundamental strength-training exercise that primarily targets the deltoid muscles of the shoulders.
This compound movement not only builds shoulder strength but also engages several other upper body muscle groups, making it a versatile and effective exercise.
To perform the shoulder press, stand or sit with a straight back and hold a barbell or dumbbells at shoulder height, palms facing forward. Push the weight overhead until your arms are fully extended, and then lower it back to the starting position with control.
The shoulder press is a key exercise for developing shoulder strength and aesthetics. It can be adapted for various fitness levels by adjusting the weight used and the type of equipment.
Seated variations provide stability, while standing versions challenge your core and balance. Additionally, you can incorporate push presses, where you use your legs to assist in lifting heavier weights.
Incorporating shoulder presses into your routine will help you achieve broader and stronger shoulders, improve your upper body strength, and enhance your overall physique.
07. Lat Pulldowns:
Lat pulldowns are a popular resistance-training exercise that primarily targets the latissimus dorsi muscles, commonly known as the lats, which are the large muscles of the upper back. This exercise is an excellent way to build a V-shaped upper body and improve overall upper body strength.
To perform lat pulldowns, sit at a lat pulldown machine or use a cable machine with a wide bar attachment.
Grip the bar wider than shoulder-width apart, extend your arms fully, and pull the bar down to your chest while keeping your back straight. Slowly release the bar back to the starting position.
Lat pulldowns can be adapted for different goals and abilities. You can vary your grip width to emphasize different parts of the back, such as the outer lats or the middle back.
Additionally, using different attachments, like a narrow grip or single-hand grip, can provide variety and target specific areas.
Including lat pulldowns in your workout routine can help you build a well-defined and strong back while improving your overall upper body strength. This exercise is particularly beneficial for those seeking to develop an impressive back physique.
08. Bent-Over Rows:
Bent-over rows are a compound exercise that focuses on strengthening the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. They also engage the biceps and rear deltoids, making them an effective way to build a well-rounded and powerful upper body.
To perform bent-over rows, stand with your feet shoulder-width apart, hold a barbell or dumbbells with a pronated (palms facing down) grip, and bend at your hips, keeping your back straight. Lower the weights toward the ground while maintaining a slight bend in your knees.
Pull the weights toward your lower ribcage, squeezing your shoulder blades together, and then lower them back to the starting position.
Bent-over rows can be customized to suit your fitness level and goals. You can use different grips, such as an underhand (supinated) grip, or vary your stance to target different parts of the upper back.
Incorporating bent-over rows into your strength training regimen can help you develop a strong and well-defined upper back, improve posture, and enhance overall upper body strength.
09. Chest Flyes:
Chest flyes are an isolation exercise that primarily targets the pectoral muscles, or chest muscles. This exercise is excellent for sculpting and defining the chest and can be performed using dumbbells, a cable machine, or a chest fly machine.
To perform chest flyes with dumbbells, lie on a flat bench with a dumbbell in each hand, palms facing each other. Begin with your arms extended above your chest and a slight bend in your elbows.
Lower your arms to the sides in a wide arc, feeling a stretch in your chest muscles, and then bring them back to the starting position, squeezing your chest as you do so.
Chest flyes can be customized by adjusting the angle of the bench (incline, decline, or flat) and varying the weight used. These variations allow you to target different parts of the chest, such as the upper or lower chest.
Including chest flyes in your workout routine can help you achieve a well-defined and developed chest, improve muscular balance, and enhance upper body aesthetics.
10. Arnold Press:
The Arnold press is a dynamic shoulder exercise named after legendary bodybuilder Arnold Schwarzenegger. It's a variation of the traditional shoulder press that adds a unique twist, providing a comprehensive workout for the deltoid muscles and enhancing shoulder strength and mobility.
To perform the Arnold press, start by sitting on a bench with a backrest, or you can do it while standing. Hold a dumbbell in each hand at shoulder height, palms facing your face.
Begin by pressing the weights overhead while simultaneously rotating your palms outward, so they face forward at the top of the movement. Lower the weights back to shoulder height while reversing the palm rotation to return to the starting position.
The Arnold press challenges not only the anterior deltoids but also the lateral and posterior deltoids, engaging a broader range of shoulder muscles than the standard shoulder press.
This exercise is especially beneficial for athletes and individuals looking to improve shoulder mobility and stability.
Incorporate the Arnold press into your shoulder workout routine to achieve well-rounded and powerful shoulder muscles while enhancing your overall upper body strength and flexibility.
11. Hammer Curls:
Hammer curls are a popular and effective bicep exercise that provides a unique twist on traditional curls. This exercise targets the biceps brachii and the brachialis muscles, which run along the front of the upper arm.
To perform hammer curls, stand with a dumbbell in each hand, palms facing your torso, and arms fully extended. Keep your upper arms stationary and curl the dumbbells toward your shoulders while maintaining a neutral grip (palms facing each other). Slowly lower the dumbbells back to the starting position, ensuring controlled movements throughout.
Hammer curls are known for their ability to emphasize the brachialis muscle, which lies beneath the biceps. This helps create a more rounded and well-defined look for your arms.
They are also a valuable addition to your arm workout routine, allowing you to add variety and work on different parts of your biceps.
Incorporate hammer curls into your strength-training regimen to develop strong and aesthetically pleasing arms. This exercise is versatile and suitable for individuals of all fitness levels.
12. Upright Rows:
Upright rows are a compound exercise that primarily targets the deltoid muscles of the shoulders, with secondary engagement of the trapezius and upper back muscles. This exercise is beneficial for building broad shoulders and improving overall upper body strength.
To perform upright rows, stand with your feet shoulder-width apart and hold a barbell or a pair of dumbbells in front of your thighs, with your palms facing your body.
Lift the weights by pulling them upward in a straight line along your torso, leading with your elbows. Keep the weights close to your body as you raise them to shoulder height, then lower them back down slowly.
Upright rows offer variations such as using different types of grips, including wide or narrow grips, to target various shoulder muscle groups. The exercise can be performed with a barbell, dumbbells, or a cable machine, allowing for versatility in your workouts.
Incorporate upright rows into your training routine to develop well-rounded and strong shoulders while enhancing your overall upper body strength and posture.
13. Planks for Core Strength:
Planks are a foundational core-strengthening exercise that has gained immense popularity for their effectiveness in building core stability and endurance.
This bodyweight exercise engages not only the rectus abdominis (the front abdominal muscles) but also the transverse abdominis, obliques, and lower back muscles.
To perform a plank, start in a push-up position with your forearms on the ground and elbows positioned directly under your shoulders.
Your body should form a straight line from head to heels, with your core engaged and your glutes and legs active. Hold this position for as long as you can, maintaining proper form and breathing.
Planks are versatile and can be modified to suit different fitness levels. Beginners can start with a modified plank by resting their knees on the ground. For added challenge, variations like side planks, forearm planks with leg lifts, or plank shoulder taps can be incorporated.
Including planks in your fitness routine is essential for developing a strong and stable core. A strong core not only enhances athletic performance but also contributes to better posture and reduced risk of lower back pain.
14. Medicine Ball Slams:
Medicine ball slams are an explosive full-body exercise that combines strength, power, and cardiovascular benefits. This dynamic movement engages the muscles of the legs, core, shoulders, and arms while also providing an effective way to release pent-up stress and energy.
To perform medicine ball slams, stand with your feet shoulder-width apart, holding a medicine ball with both hands overhead. Engage your core and hinge at the hips and knees, bringing the ball down forcefully to the ground.
As you slam the ball, bend your knees slightly and use your entire body to generate power. Catch the ball on the rebound and repeat the movement.
Medicine ball slams can be customized by adjusting the weight of the ball and the intensity of your throws. This exercise not only strengthens muscles but also boosts cardiovascular endurance and helps improve coordination.
Incorporating medicine ball slams into your workout routine is an effective way to release stress, build overall strength and power, and add variety to your training regimen.
15. Resistance Band Workouts:
Resistance band workouts have become increasingly popular due to their versatility and effectiveness in building strength and muscle tone. Resistance bands are portable, affordable, and suitable for individuals of all fitness levels.
Resistance band exercises can target virtually every muscle group in the body. They offer varying levels of resistance, depending on the band's thickness and length, allowing you to customize your workouts. Some common resistance band exercises include bicep curls, squats, lateral leg raises, and chest presses.
These bands can also be used for mobility and stretching exercises, making them a valuable tool for warm-ups and cool-downs. Resistance band workouts are ideal for individuals looking to build strength, tone muscles, improve flexibility, and even rehabilitate injuries.
Incorporating resistance band workouts into your fitness routine provides a convenient and effective way to achieve your fitness goals, whether you're at home, in the gym, or on the go.
They offer a wide range of exercises that cater to different fitness levels and objectives, making them a versatile addition to any training program.
16. Battle Ropes:
Battle ropes are a powerful and dynamic full-body exercise tool that have gained popularity in the fitness world for their ability to deliver an intense cardiovascular and strength workout.
These heavy, thick ropes are typically anchored to a sturdy point and then manipulated by the exerciser to create waves and oscillations.
To use battle ropes effectively, stand with your feet shoulder-width apart, grab the ends of the ropes with each hand, and move your arms in various patterns to create waves, slams, or spirals.
The continuous motion engages your core, shoulders, arms, and legs, providing a comprehensive workout that burns calories, builds muscular endurance, and improves cardiovascular fitness.
Battle ropes can be tailored to different fitness levels by adjusting the intensity, duration, and types of movements.
Whether you're a beginner or an advanced athlete, incorporating battle ropes into your workout routine can help you develop functional strength, enhance coordination, and boost your overall fitness.
17. Kettlebell Swings:
Kettlebell swings are a dynamic and explosive exercise that targets the muscles of the posterior chain, including the hamstrings, glutes, lower back, and shoulders. This exercise not only builds strength but also improves cardiovascular fitness and explosive power.
To perform kettlebell swings, stand with your feet slightly wider than shoulder-width apart and hold a kettlebell with both hands in front of your body.
Begin by hinging at your hips and bending your knees slightly. Swing the kettlebell between your legs and then explosively drive your hips forward, swinging the kettlebell up to chest height. Let the kettlebell swing back down between your legs and repeat the movement.
Kettlebell swings can be modified by adjusting the weight of the kettlebell and the intensity of the swing.
They are a valuable addition to your workout routine, offering benefits such as improved posture, increased hip mobility, and enhanced muscular endurance.
Incorporating kettlebell swings into your fitness regimen can help you develop powerful hips and lower body strength, making them a great choice for athletes and anyone looking to improve overall strength and explosive athleticism.
18. Swimming for Upper Body Strength:
Swimming is an excellent full-body exercise that not only enhances cardiovascular fitness but also builds upper body strength and muscular endurance.
The resistance of the water challenges the muscles of the arms, shoulders, chest, and back, making it an ideal choice for those seeking to tone and strengthen their upper body.
Swimming strokes like freestyle, backstroke, and butterfly engage different muscle groups in the upper body. Freestyle, for example, works the shoulder muscles and triceps, while the breaststroke engages the chest and back muscles.
Regular swimming workouts can help you develop a well-defined and powerful upper body, improve posture, and increase lung capacity. Swimming is also a low-impact exercise, making it suitable for individuals with joint issues or those recovering from injuries.
Incorporating swimming into your fitness routine offers a refreshing and effective way to build upper body strength while enjoying the benefits of a full-body workout.
19. Yoga for Upper Body Flexibility:
Yoga is a holistic practice that promotes flexibility, balance, and mental well-being. While it is known for its overall body benefits, specific yoga poses and sequences can be particularly effective for enhancing upper body flexibility and mobility.
Poses like downward-facing dog, upward-facing dog, and cobra pose stretch and strengthen the muscles of the chest, shoulders, and upper back. These poses also open up the chest, improve posture, and alleviate tension in the upper body.
In addition to the physical benefits, yoga provides relaxation and stress relief, which can help reduce muscle tightness and improve overall upper body flexibility. Regular yoga practice can also enhance joint mobility and range of motion.
Incorporating yoga into your routine offers a balanced approach to fitness, promoting not only upper body flexibility but also mental clarity and emotional well-being.
20. Circuit Training for a Total Upper Body Workout:
Circuit training is a time-efficient and effective way to achieve a total upper body workout. This approach combines a series of upper body exercises performed in quick succession, with minimal rest between each exercise. Circuit training targets multiple muscle groups, improves muscular endurance, and boosts cardiovascular fitness.
A typical upper body circuit may include exercises like push-ups, pull-ups, dumbbell presses, bicep curls, and tricep dips, among others.
The key is to perform each exercise for a set amount of time or repetitions before moving on to the next one, with little to no rest in between.
Circuit training offers versatility, allowing you to customize the exercises and intensity to match your fitness level and goals. It can be adapted for strength building, muscle toning, or fat loss.
Incorporating circuit training into your workout routine provides a comprehensive upper body workout that efficiently targets all major muscle groups.
It's a time-saving option for those with busy schedules, as it combines strength and cardio in one effective session, helping you achieve your upper body fitness goals.
21. Reverse Flyes:
Reverse flyes are a popular exercise in the realm of upper body fitness, targeting the muscles of the upper back, shoulders, and even the rear deltoids.
This movement, also known as "rear delt flyes" or "bent-over lateral raises," is an excellent addition to any upper body workout routine.
To perform reverse flyes, stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand. Bend at the waist, keeping your back straight, and bring your upper body forward until it's almost parallel to the ground.
Your arms should hang down in front of you. From this position, lift the dumbbells out to the sides, squeezing your shoulder blades together at the top of the movement. Slowly lower the weights back down and repeat.
Reverse flyes not only help in strengthening the upper body, but they also improve posture by countering the effects of forward-leaning activities like desk work.
As you perform this exercise, you'll feel the burn in your upper back and shoulders, which is a clear sign of the muscles at work. Incorporating reverse flyes into your upper body fitness routine can help sculpt a well-rounded physique, ensuring balanced strength and aesthetics.
Incorporating reverse flyes into your upper body fitness routine can help sculpt a well-rounded physique, ensuring balanced strength and aesthetics.
Whether you're a bodybuilder looking to enhance your back development or simply someone seeking better upper body fitness, reverse flyes can be a valuable addition to your workout repertoire.
22. Preacher Curls:
Preacher curls are a classic exercise in the world of upper body fitness, designed to specifically target the biceps. They are named after the preacher bench, a piece of equipment specially designed for this movement. Preacher curls offer a unique and effective way to build strength and definition in the upper arms.
To perform preacher curls, sit at the preacher bench with your chest against the angled pad, and your arms fully extended. Grasp a barbell or dumbbells with an underhand grip, and slowly curl the weight upward, keeping your upper arms firmly planted on the bench. Squeeze your biceps at the top of the movement, then lower the weight back down, maintaining control.
This exercise is not only an excellent way to isolate the biceps, but it also helps in building overall upper body fitness by enhancing arm strength.
The controlled motion of preacher curls prevents cheating or swinging, making it an ideal choice for those looking to sculpt well-defined arms.
Incorporating preacher curls into your upper body fitness routine can help you achieve those coveted "guns." Strong biceps not only contribute to your overall physical strength but also enhance your appearance, making them a popular choice among fitness enthusiasts and bodybuilders.
23. Skull Crushers:
Skull crushers, also known as "lying tricep extensions," are a fundamental exercise for upper body fitness that primarily targets the triceps.
This exercise is aptly named for the motion of lowering the weight towards your skull. Skull crushers are a great addition to any upper body workout routine for those looking to build impressive arm strength.
To perform skull crushers, lie on a bench with a barbell or dumbbells in your hands, arms extended straight up. Bend your elbows to lower the weight towards your forehead, then extend your arms to lift the weight back up, hence the "skull crusher" motion. Proper form is crucial to avoid injury and maximize the benefits of this exercise.
Incorporating skull crushers into your upper body fitness routine can help you develop well-defined triceps, contributing to overall upper body strength and aesthetics. Strong triceps play a vital role in various upper body movements, from pushing to lifting, making this exercise a valuable addition to your workout regimen.
24. Pullovers:
Pullovers are a versatile exercise for upper body fitness that primarily target the chest, lats, and triceps. This exercise involves a fluid, sweeping motion that engages multiple muscle groups simultaneously, making it a popular choice for those looking to develop a well-rounded upper body.
To perform pullovers, lie on a bench with your upper back and shoulders supported. Hold a dumbbell with both hands above your chest, and lower it backward in an arc-like motion until your arms are parallel to the ground. Then, return to the starting position by reversing the motion. Pullovers can also be performed with a barbell or a machine.
Incorporating pullovers into your upper body fitness routine is a great way to enhance chest and back development. It not only helps in building muscle but also aids in improving overall upper body strength and flexibility. The dynamic nature of pullovers engages your core, adding to the exercise's value in creating a balanced upper body workout.
25. Overhead Shoulder Press:
The overhead shoulder press, often referred to as the "military press" or "shoulder press," is a cornerstone exercise in upper body fitness.
It primarily targets the deltoid muscles of the shoulders, making it a key component of any comprehensive upper body workout routine.
To perform the overhead shoulder press, stand with your feet shoulder-width apart, hold a barbell or dumbbells at shoulder height, and press the weight overhead until your arms are fully extended. Lower the weight back to shoulder height and repeat. Proper form is essential to avoid strain and injury.
Incorporating the overhead shoulder press into your upper body fitness routine helps build broad, powerful shoulders and enhances your overall upper body strength.
Strong shoulders are essential for a multitude of daily activities, making this exercise a valuable addition to your workout regimen.
Whether you're a bodybuilder or simply seeking to improve your upper body fitness, the overhead shoulder press is a must-include exercise for achieving well-rounded strength and aesthetics.
Frequently Asked Questions
Are these workouts suitable for beginners?
Yes, many of these exercises are suitable for beginners. Start with lower weights and reps and gradually increase as you become more comfortable with the movements.
How often should I do these workouts?
It's recommended to work on your upper body 2-3 times a week, allowing for proper rest between sessions.
Can I do these workouts at home?
Absolutely! Many of these exercises can be done with minimal equipment, making them perfect for home workouts.
Do upper body workouts help with weight loss?
While upper body workouts primarily focus on muscle strength, they can contribute to overall calorie expenditure and, indirectly, weight loss.
Should I consult a fitness trainer before starting these routines?
If you're new to working out or have any medical concerns, it's advisable to consult with a fitness trainer or healthcare professional.
How long until I see results?
Results vary from person to person, but with consistency and dedication, you can expect to see noticeable improvements in 4-6 weeks.
Conclusion
Enhancing your upper body strength is a goal within reach. These top-rated best upper body fitness workout routines offer a diverse range of exercises to help you achieve your fitness aspirations. Remember to start slowly, maintain proper form, and stay consistent. Your dream upper body is only a workout away!