31 C
Thursday, February 27, 2020

Video: Upper Body Strength Training Routine


Paronychia: Causes, Symptoms, Diagnosis and Treatment

Paronychia is an infection that usually affects the skin found around the fingernails and the toenails. This infection is caused mostly by a bacteria...

5 Benefits of Therapy Pets and Pet Ownership

Anyone who owns a pet can (and gladly will) speak to the joy and companionship that is brought into his or her life by...

A New Born Entry and a Toddler Jealousy

Parenting is not as an easy task; it comes up with such huge responsibility. Parenting seems a bliss for many couples and for some...

6 Types of Guys to Avoid Online

We live in an era where online dating is not new to anyone. When I joined online dating platforms like PlentyOfFish and OkCupid, I...

Money-Wise Muscle: A Frugal Fitness Guide For Affordable Gains

In a perfect world, money wouldn’t be an issue for anyone and everything that we required would be affordable but unfortunately, that just isn’t...

12 Ways How Turmeric Milk can be Beneficial for your Health

There was a time when every home had an in-house GP or general practitioner. Sounds fiction? No, it’s the truth. In the good old...

Mold Problems: Hidden Health Dangers

Mold is a consequence of moisture. Mold has been on earth for millions of years, and it's all around us: on some surfaces and...

A Detailed Insight About the Causes and Treatment of Blood in Stool

Now many people get scared by the sight of blood in stool. It surely does sound alarming. However a conclusion can only be reached...

15 Different Methods to Boost Your Metabolism

When you feel more tired and lazy it’s simply because you have a low metabolism. Metabolism can be also defined by the energy you...

7 Ways to Help Kids Get Rid of Dental Fear

Do little Logan’s trips to the dentist usually translate to endless toy briberies and loud screaming and kicking in the car? Kids see dental...
This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.

While strong and muscular legs are pertinent, a well toned upper body is equally important for your body. Each of us has different goals, but we all carry the same objective – growth. Of course, there are many trainers out there who lift heavy weights and train their bodies as they get paid to workout, thanks to the sponsorship or attractive contracts with the media.


For the majority of us, however, we fit the gym into our lives. We got to draw a work-life balance while including training sessions into our daily schedules. Hence, it is pivotal to ensure that our time at the gym is well spent.

In this article, we put forward a few exercises targeting upper body. Below mentioned is an upper body strength training routine that you must follow in crafting a strong and attractive upper body.


Firstly, read the instructions!

  • While doing the workouts, focus on breathing.
  • Perform two to three sets of 12-15 reps of each exercise.
  • Ensure you take a break of 15 to 20 seconds in between each rep.
  • Be safety conscious while training.
  • Keep yourself clean. Take showers before and after the session. Shower only with the antibacterial body soap. Your body soap or body wash should be made from natural ingredients only. Get the facts right on your preferred antibacterial soap!
  • Don’t forget to warm up with 5 to 7 minutes of cardio.
  • Always stretch and cool down with easy stretching exercises.

Since the instructions are out of the way, let’s get started with exercises to help you build a stronger upper body.

Chest Press

Credit: ScottHermanFitness

With the help of a sturdy flat bench, you need to lie down on it while carrying a weight in each of your hands. Your knees should be maintained in the air at about a 90 degree angle. Exhale while you slowly raise each weight about your chest. When your elbows are straight, turn your palms inward and continue to straighten the elbows until the weights and palm face each other. Inhale while spreading the weights apart and rotate palms forward, to return to the start position.

Repeat this set twice, 15 reps each.


Bench Dip

Credit: Passion4Profession

You need a sturdy flat bench and a stability ball for performing this exercise. Rest your feet on the stability ball, place your palms on the bench and your bottom in the air. While exhaling, slowly and gradually bend your elbows to your lower hips. The time you feel the resistance, inhale and strengthen your arms as you bring your hips to the start position.

Repeat this set twice, 15 reps each.


Credit: Passion4Profession

Pushups are like a staple in upper body routine. Although the traditional pushups do a fabulous job in strengthening the muscles of the upper body, you can increase the intensity by trying out various ways such as elevating the feet or using a stability ball.

While elevating the feet, you will shift the centre of gravity towards the core and get more results. Rest your feet on a bench or a stability ball and do your pushups. Ensure that you keep your lower back flat. Remember to exhale as you bend your elbows and inhale as you raise your chest to the start position.

Perform 2 sets with 15 reps each.

Plank Row


Get into a pushup position carrying one weight in each hand, keeping shoulders width apart. Contract the core and lift one weight off the floor when you bring your elbow towards the ceiling. Now return the weight to the floor while remaining in the plank position, and repeat the same process with the other arm, hence completing one rep!

Perform 1 set with 15 reps.

Arm Raise

Credit: Livestrong.com

Stand with feet shoulder-width apart, carrying a weight in each hand. Now slowly raise both weights in front of you until your hands are in proper alignment with your shoulders. Then return the weight to the start position. Now, raise both the weights to the side, forming a T-shape.

Perform 1 set with 15 reps.

Dumbbell Shrugs

Credit: Livestrong.com

The up and down movement in this exercise should be controlled and fluid. Stand erect and firm holding a dumbbell in each hand at your sides with your palms facing in. Keep your chest up and tight, shrug your shoulders straight up, and squeeze your traps at the top. Then slowly reverse the motion, allowing the weights lower the shoulders as far as you can.

Perform 2 sets with 15 reps each.


Flat-Bench Dumbbell Press

Credit: Livestrong.com

This is a proven upper body exercise. Lie facing up on the bench with your feet resting flat on the floor. Carry a dumbbell in each hand outside your shoulders. Now press the weights up and together, stopping an inch away from touching, slowly returning to the start position.

Bottom line:

Putting together an effective upper body workout routine requires perseverance and hard work. And, most importantly, selecting the best exercises to train the upper body muscles is essential. Ensure that you perform the mentioned exercises and follow the right amount of sets for effective results.

More articles


Please enter your comment!
Please enter your name here

Trending now

Eating Vaginal Discharge and It’s Health Benefits

For many people, vaginal discharge is a sign that a woman is ready and willing to have sex. Vaginal fluid is a whitish fluid...

Blocked Fallopian Tube – Causes, Symptoms and Treatment

The female reproductive organ that connects the ovaries and the uterus is known as the Fallopian tubes. During ovulation every month, which occurs around...

Genital Warts: Do They Go Away Naturally? What to Expect?

Human Papilloma Virus is the causative organism for genital warts. The virus is available in various strains, and it can be contacted by many...

Coronavirus – Facts, Types and Symptoms

Coronaviruses are a type of virus that mainly affects the respiratory tract of humans and other mammals. These viruses are associated with pneumonia, common...

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color and texture...

Photos of Women’s Orgasm Faces Show True Female Desire Is Nothing Like Porn

A photographer has captured women’s faces before, during and after they orgasm to lift the lid on real female sexuality.Brazilian photographer Marcos Alberti said...

Charles Bonnet Syndrome – Causes, Symptoms, and Treatment

Charles Bonnet syndrome (CBS) is referred to as the condition that causes vivid hallucinations in people. The result of this syndrome also causes a...

Kinky Sex Punishment Ideas You Should Try

Is your submissive being a spoilt little brat? Are you noticing some unwanted behaviour? Do not be dismayed. Sometimes subs can be naughty, and...

Anklet Charms and Hot Wives What Do They Mean?

Women all over the world love to accessorise. From putting on necklaces to wearing makeup and buying the latest trending clothes, women are ready...

Trypophobia (Fear of Holes) – Symptoms, Causes, and Treatments

Trypophobia (Fear of Holes) is defined as a condition whereby individuals experience an aversion or fear to clusters of tiny holes.This condition is triggered...