Upper body workouts, which target the arms, chest, shoulders and back, are key for any man who wants to look more in shape. But they won’t just leave you with a muscular frame and big arms that look great in a T-shirt.
Done properly, they reinforce the muscles to protect against back and shoulder pain and improve poor posture caused by our sedentary lifestyles. Strengthening this set of muscles will make everyday tasks, such as carrying shopping bags and getting out of bed, noticeably easier, as well as ensuring that anyone playing sports or doing some heavier DIY will not only be able to, but do so with vigour.
They can also reduce the severity of a fall, which becomes more likely as we get older. If you land on your front, you will be relying on your upper body muscles to catch you and limit the impact of the fall.
Research also suggests that resistance exercise can improve our blood sugar levels, potentially lowering the risk of type 2 diabetes.
Then, as with any other weight-bearing exercise, you will increase your mass so therefore boost your metabolism (the number of calories your body burns at rest), which can help with weight management.
How to get started
For most people, their goal is for their upper body to look and feel a bit stronger. A technique called “supersetting” is the most efficient way of achieving this.
It involves going between working opposing muscle groups (known as agonist and antagonist muscles) back-to-back so that both muscles are equally trained.
For example, you might do a push-up (which works the pectoral muscles in our chest), followed by a pull-up (which works the opposing latissimus dorsi in our back).
Super sets (where you pair together exercises that target different muscle groups) allow the working areas to stay in a stress state for longer due to the local proximity of work/load. This has proven very effective at increasing metabolic stress, which is the burn you feel in the muscles that triggers growth.
That could be your ideal, really quick routine for doing the chest, back, biceps and triceps. I’d recommend doing this upper body workout twice a week. In terms of weights to use, they should be light enough so you can complete each set with good form, but your muscles should be feeling fatigued by the end of each set. If you’re no longer feeling fatigued and can do each set with ease, move on to a heavier weight.
The exercises
1. Push-ups
3-5 sets; 6-12 reps
Push-ups are a fundamental body weight exercise that effectively works the chest (the pectoral muscles), as well as the back of the arms (triceps) and the front of the shoulder (anterior deltoids). They are excellent for developing core stability, pressing strength and muscle endurance.
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Begin in a high plank position with your hands slightly wider than shoulder-width apart, ensuring your body forms a straight line from head to heels.
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Lower your chest towards the floor by bending your elbows, keeping them tucked at about a 45-degree angle to your body. Push powerfully through your hands to return to the starting position.
2. Bench row
3-5 sets; 8-15 reps
This horizontal pull will allow you to build strength across your back and the bench support enables you to push your muscles to the max. The biceps and forearms are also challenged, helping you to develop greater grip strength.
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Holding two dumbbells, lay chest down on a bench angled between 45 to 60 degrees.
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Pull the dumbbell up towards your hip by driving your elbow toward the ceiling, lower the weight slowly and repeat.
3. Dumbbell incline chest press
3-5 sets; 6-12 reps
This movement isolates and emphasises the upper chest, around the collarbone (the clavicular head of the pectoralis major), along with the triceps and front shoulders. It is crucial for building a fuller, more well-defined upper chest and achieving a balanced look.
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Lie on an adjustable incline bench set between a 35 to 45-degree angle, holding a dumbbell in each hand resting at shoulder level, palms facing forwards.
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Press the weights upwards over your chest until your arms are nearly straight, ensuring the movement is controlled.
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Lower the dumbbells back down slowly to the starting position.
4. Dumbbell single arm row
3-5 sets; 8-15 reps
This compound movement primarily targets the back muscles, making it excellent for building back thickness, improving posture and increasing overall pulling strength, which is vital for balanced upper body development.
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Start by placing one knee and the hand of your non-working arm on a bench for support, with the dumbbell in your working hand, allowing it to hang straight down.
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Keeping your back flat, pull the dumbbell up towards your hip by driving your elbow toward the ceiling, lower the weight slowly and repeat.
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