5 Effective and Simple Upper Body Strength Routines

5 Effective and Simple Upper Body Strength Routines:

1) The Barbell Bench Press:

The barbell bench press is one of the most effective upper body strength routines. You can perform it with dumbbells or even barbells.

The key point is that you must use proper form when performing the exercise. If your shoulders are not over your ears then you will have a hard time pressing the weight up high enough. When you do the exercise correctly, you will feel a stretch in your chest area. You should be able to hold it for at least 3 seconds before releasing the weight.

2) The Dumbell Row:

Dumbells are great because they allow you to get a good range of motion while still having a very strong contraction in your triceps muscles. They also provide excellent shoulder stability so if you need to drop down from overhead, your shoulders won’t hurt during the movement.

3) The Overhead Tricep Extension:

Triceps extensions are another great upper body exercise. They work all the major muscle groups in your arms and they strengthen them in such a way that you don’t need any additional assistance from other parts of your body.

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These are great for building mass and getting stronger. You can also perform these without using weights, but it’s better to train with weights since they’re easier to control when doing heavy reps.

4) The Lying Dumbbell Bicep Curl:

Curls are among the most popular exercises for building up your biceps. When people see you doing curls they assume you’re either half-retarded or gay.

But this is a classic exercise that should help you build strong looking arms. Doing low reps on this exercise will create more mass while doing high reps will increase the size of your biceps.

5) The Shoulder Press:

The shoulder press is a great exercise for building up the strength of your shoulder area. It is also one of the most effective upper body strength routines.

You can perform this exercise with either dumbbells or barbells. This movement primarily works on your front deltoids but it also recruits a lot of other muscles when doing it properly.

These are five of the best upper body exercises you can do. They’re all great for building a well-balanced upper body and they’re all great for building strength in your muscles.

Start performing these exercises today to achieve the muscularity you desire.

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Sources & references used in this article:

Perceptions of upper-body problems during recovery from breast cancer treatment by LG Collins, R Nash, T Round, B Newman – Supportive Care in Cancer, 2004 – Springer

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The effect of weight training volume on hormonal output and muscular size and function by KJ Ostrowski, GJ Wilson, R Weatherby… – Journal of strength …, 1997 – researchgate.net

Anthropometric characteristics, upper-body strength, and sprint paddling performance in competitive surfers by J Sheppard, M Osborne, D Chapman, M Andrews – 2012 – ro.ecu.edu.au

Contribution of upper-body strength, body composition, and maximal oxygen uptake to predict double poling power and overall performance in female cross-country … by S Østerås, B Welde, J Danielsen… – Journal of strength …, 2016 – ingentaconnect.com