If crafting the perfect upper body was simple, we’d all be walking around with rock-star guns, and performing everyday feats of strength (like getting that couch out of the moving truck) would be a non-issue. But push-ups are hard. And pull-ups are even harder. And that can be discouraging when so many upper body workout routines include both of those moves. Luckily, they’re not the only upper body exercises you can do to get defined arms and a built back. By incorporating other upper body exercises into your routine, you can work even more muscles groups to create the best upper body workout yet. How do you build upper body strength?Push-ups and pull-ups are highly functional exercises to help you build upper body strength, and they certainly can have their place in any upper body workout routine. But if you’re not very good at them, there are plenty of other exercises that can help you build strength and size. Even if you are a fan, you should still round out your routine with a variety of upper body exercises to keep challenging your body. Plus, if you want to build muscle definition or size, you can’t discount the value of doing an upper body workout with dumbbells. Although bodyweight exercises are an excellent way to build muscle, adding weight to your routine allow you to challenge your muscles in new ways. To build bigger, stronger muscles (upper body or otherwise), here are some things you should keep in mind:
Get even more tips on how to build muscle in this guide. 9 of the Best Exercises for Your Next Upper Body WorkoutThis list of upper body exercises will help you build the upper body you’ve always wanted. Plus, you can do them from the comfort of your own home – all you need for this upper body dumbbell workout are dumbbells (or resistance bands) and a bench or stability ball. 1. Bent-over rowAppears in: The 20’s – Rachel – I Do: Strength
2. Arnold pressAppears in: Clean Week – Resistance
Tip: You can perform this exercise seated or standing. “Seated, you’ll be able to press a little more weight,” Thomas says. “Standing, you’ll get more core engagement because you’re being forced to stabilize your entire body throughout the move.” 3. Dumbbell bench pressAppears in: The Master’s Hammer and Chisel – Max Hammer Strength
4. PulloverAppears in: The Master’s Hammer and Chisel – Total Body Chisel
Tip: You might be tempted to drop the dumbbells overhead by arching the back and lifting the ribs, Thomas says. Avoid this by keeping your core engaged throughout the exercise. 5. Dumbbell rear-delt flyAppears in: Clean Week – Resistance
Tip: Be careful not to use momentum to help you raise the dumbbells. Perform each rep slowly and with control. Imagine squeezing an orange between your shoulder blades each time you lift the bells. 6. Standing biceps curlAppears in: SHIFT SHOP – Strength: 25
Tip: Fight the “ego lifting” urge. Choose weights that you can lift by only bending your elbow, not allowing any movement elsewhere in your body. If your shoulders move, elbows flare, torso leans, or you find yourself bouncing, you need to go down in weights. You can also perform this exercise by holding onto and standing on a resistance band. 7. Skull crusher pressAppears in: Insanity: The Asylum Vol. 1 – Strength
Tip: You might be surprised how light of a weight you need to perform this exercise. Start with lighter weight to maintain proper form, and add weight as you become more experienced with the move. 8. Seated overhead triceps extensionAppears in: Body Beast – Bulk Arms
Tip: Keep your torso straight throughout the movement and resist the urge the urge to lean forward. You can also perform this move standing, which will require you to use your core more for added stability. 9. Floor chest flyAppears in: P90X3 – Incinerator
from https://www.beachbodyondemand.com/blog/best-upper-body-workout
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