May 09
24
Upper Body Workout
For a good basic upper body workout it is important to work the arms, shoulders, chest and back. When you are just starting out with strength training start with light weights or easy resistance bands and aim to do 1 set of between 12 and 16 repetitions for each exercise then as you improve increase the weight or resistance bands and decrease the repetitions to between 10 and 14 while upping the number of sets to 2 or 3. Also, remember to not work the same muscle groups on consecutive days in order to get maximum gains from the work you are putting in.
Here is a list of good upper body exercises to choose from when building your work out.
• Back Extension
• Barbell Row
• Bench Press with Barbell
• Bent Rows with Band
• Chest Press with Band
• Close Arm Wall Push Up
• Concentration Curl
• Decline Push Up
• Dips
• Dumbbell Chest Fly on Ball
• Dumbbell Chest Press
• Dumbbell Chest Press on Pall
• Dumbbell Fly
• Dumbbell Reverse Fly on Ball
• Dumbbell Shrug
• Dumbbell Wrist Curl
• Front Raise
• Incline Push Up
• Kickback
• Low Mount Seated Row with Band
• Lying Triceps Lift
• Modified Push Up
• One Arm Dumbbell Row
• One Arm Dumbbell Row with Ball
• Overhead Press
• Push Up on Ball
• Reverse Fly with Band
• Standard Push Up
• Triceps Lift with Band
• Triceps Row with Band
• Wall Push Up
• Wall Sit with Dumbbell Biceps Curl
• Wall Sit with Lateral Dumbbell Raise
• Incline Bench Press
• Incline Chest Press
• Standing Fly
• Alternating Dumbbell Biceps Curl
• Biceps Curl with Band
• Chest Fly on Ball
• Triceps Extension
• Triceps Extension on Ball
• Chest Fly
• Lat Pulldown
• Dumbbell Hammer Curl
• Triceps Pulldown
• Dumbbell Shoulder Press on Ball
• Dumbbell Lateral Raise
• Dumbbell Triceps Extension on Ball
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