Upper body strength training programs

Most biceps curling exercises fit into this category. An elbow extension exercise is any movement in which the weight is being moved away from your torso strictly as a result of extending at the elbow.

Most triceps extension exercises fit into this category. Now that you know the types of exercises an upper body workout should include, the next thing we need to figure out is how many exercises we should include from each category, and how many sets and reps should be done for each. So, what is this sweet spot? We have plenty of real-world experience and a handful of studies over a span of years like this one to make some pretty good guesses at how much volume is optimal.

But it was meta analysis which is basically a massive study of all of the studies previously done on volume that has allowed us to confidently narrow things down. For example, the triceps are involved during all chest and shoulder pressing exercises, the biceps are involved in most back exercises, and the shoulders are involved in most chest exercises. Which means the triceps, biceps, and shoulders will receive indirect volume while training other upper body muscle groups.

For this reason, I would adjust this recommendation to be direct sets each, per week, for the chest and back , and direct sets each, per week, for the biceps, triceps, and shoulders. So now we know how many total sets to do per week for each body part. But how does that break down in terms of sets per workout? The next obvious question is how many exercises should you use to reach this optimal number of sets for each muscle group in each workout?

This largely comes down to personal preference and anecdotal evidence. But push-ups are hard. Pull-ups are even harder. And that can be discouraging when so many upper body workout routines include both of those moves. By diversifying your iron-pumping portfolio, you can work even more muscle groups to create the best upper body workout for your goals. 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.

By offsetting many of the postural issues associated with sitting hunched over a computer all day, rows can help eliminate back pain and correct your posture, giving your entire body a visual lift, he says. Because it hits all three sections of the deltoid muscle at one time: the anterior front , medial side , and posterior rear. Day 4 Workout C min 6 Yes.

Day 5 Off or Cardio -- -- No. Day 6 Workout A min 6 Yes. Day 7 Off or Cardio -- -- No. Day 1 Workout B min 6 Yes. Day 3 Workout C min 6 Yes. Day 5 Workout A min 6 Yes. Day 7 Workout B min 6 Yes. Written by Sean Hyson. Also by Sean Hyson. Thank you for signing up. Your information has been successfully processed! I want content for The force to move the bar is generated by the lower body, but the arms and shoulders control the path of motion. The high eccentric forces required to slow the bar down as it descends can help improve upper-body strength and power.

As the bar passes your navel, snap your elbows down by your rib cage and drop your hips into a squat so that you catch the bar on the front of your shoulders. Your palms will be facing the ceiling and your elbows will be pointed straight ahead.

Stand all the way up. Lower the bar back to the starting position under control. Benefits: This exercise strengthens the hips, back, shoulder, arm and core muscles. Forces generated by the legs and hips accelerate the bar, while the upper-body muscles work to decelerate motion of the bar and catch it on top of the shoulders.

It also helps generate high levels of total-body power. Description: Grip the bar with your hands shoulder-width apart. Let the bar rest across the front of your shoulders so that your palms are facing the ceiling and your elbows are pointed straight ahead. Quickly dip your hips before explosively driving your feet into the ground to send the bar directly upwards overhead.

As you drive the bar up, perform a little jump and land with your right foot forward and left leg behind your feet should remain approximately hip-width apart. Tip: Allow your body to drop under the bar as it is moving upward. The bar should finish its upward trajectory as you keep your right hip in a flexed position. Press your right foot into the floor as you step forward with the left foot while holding the barbell overhead.

Lower the bar to the shoulders and repeat. Benefits: The strength to move the bar overhead is generated from the legs exploding into the ground. The shoulders and arms work to decelerate the bar at the top of the movement, creating the high eccentric forces necessary to increase muscle strength. This movement enhances activation of type II fast twitch muscle fibers and improves anaerobic efficiency, specifically the ATP-PC energy pathway. The focus of this exercise is to move the bar as fast as possible so it should be performed for only a few reps at a time with adequate rest between sets to allow neural recovery and ATP replenishment.

Description: Attach a double-band to a solid anchor point and hold one handle in each hand. Sink back into your hips with your feet pressed firmly into the ground and your spine in a lengthened position. Maintain good body position and use both arms to pull the bands back as fast as possible, bringing the handles toward your waist as you keep a degree bend in both elbows.