Everybody has different goals when they get into the gym. Each individual aims to focus on certain areas of their body or a full physical change. While a lot of people often concentrate on the lower body, the upper body is important. The torso and upper arms needs a lot of sculpting. The upper body require the resistance of dumbbells, barbells, or cables to achieve maximum efficiency. Below are five workouts that will help you craft a strong and sculpted upper body.
Lie on a bench with your feet on the floor. Unrack the bar with straight arms and lower it to your mid-chest. Press it back up until you’ve locked your elbows. Keep your butt on the bench. Position your torso on the bench with a slight arch in the lower back.
2. Chest Dip
Chest dips work the entire upper body, including arms, shoulders, chest and upper back. Hold your body at arms length above parallel bars. Lower yourself slowly with your torso leaning forward around 30 degrees. Lower yourself to a point where you can feel a slight stretch in the chest before pushing back to the top.
3. Wide-Grip Pull-up
Take a wide grip on a pull-up bar, hanging freely with your arms extended. Pull yourself up by flexing the elbows and moving towards the glenohumeral joint. Try to get your chin above your hands. For maximum effectiveness vary grip widths and the angle of the torso when pulling.
4. Triceps Dip
Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, before slowly bending your elbows to lower your body toward the floor. Make sure that your arms are at a 90 degree angle and allow your torso to remain upright throughout the set.
5. Seated BB Military Press
Sit on a bench with your feet flat on the ground and keep your back straight. Sit on a bench with your feet flat on the ground. Keep your back straight and clamp a barbell. Bring the bar just below the chin before driving it back to the top.