Upper Body Workout
Before starting the upper body workout, keep in mind the following points:
• Never let your body get habitual of your workout routine.
• Don’t work out sore muscles.
• Consume ample amount of protein daily to build muscle tissues.
• Be regular in your workout sessions.
The best upper body workouts are those that train your chest, biceps, and triceps and contain a proper stretch and warm-up session. The beginner upper body workout should start with light weights.
The following are a few samples of workout routines for upper body. It trains the entire upper area including your chest, biceps, and triceps.
Upper Chest Workout
Inclined Bench - at an angle of 30°. One set with 12-15 reps using lightweight. This is good for warming up your chest muscles. Follow this workout with 2-3 sets of 10-12 reps of dumbbell presses. Your aim should be to reach a 3-0-2 workout rate, where 3 sec is to bring down the weight, and 2 sec is to lift it.
Flat Bench Press - you may either use machine or free weights. Your aim should be to reach 4-6 sets in a pyramid set.
For The Biceps
Standing Biceps - either through cable pulley or free weights. Tuck your elbows into the side, without any swinging movement. The ideal workout is using 4-6 different weights.
Incline Bench Dumbbell Curls – this is the best exercise to isolate the biceps completely. Work only one arm at a time with a 2-0-2 smooth motion. Do not twist your body while lifting weight. Your weight should be parallel to the bench throughout the process. Your aim is to reach 2-3 sets with the same weight. Observe the number of sets you can perform with each arm. This will show the difference in the strength of your arms.
For The Triceps
Machine Tricep Dips – try to perform 3 sets with as many reps as you can while keeping the correct form. If you are not comfortable using dips machine, do the dips on a bench. You can either prop your feet on another bench or place them on the floor.
Swiss Ball Press Up With Close Grip - This is the perfect workout for developing your triceps muscles, irrespective of your strength. However, this exercise is rather tough. Place your hands at the center of the exercise ball. Your thumbs and index finger should touch each other. Try to perform a couple of sets with as many reps as possible and taking a rest of 30 seconds in between each set.
